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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

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Monday 11th February 2019

Today's Training

CrossFit

Every 2 minutes x 4 rounds (16 minutes)

1) 5 Back Squats @ 75-82.5% 1RM 

2) 30 seconds Press Ups

 

3 rounds for max reps
1 minute On/30 seconds Off:
Row/Ski/Bike (Calories)
Burpees
Single Arm OH DB Reverse Lunge 20/15kg

 

Barbell Club at 6pm

20mins:

Hang Snatch - Work up to heavy double

 

Halt Snatch Pull

5x3 @85-95%

 

Strength Training at 7pm

Max Effort Upper
 

A) Shoulder Press - Build to a 3RM
3 x 2 @ 90% of above

 

B) 4 sets:
DB Chest Press x 10 reps
Bent Over Row x 10 reps
Rest 60-90 seconds between exercises

 

C) EMOM9:
1) DB Flyes x 12-15
2) 30 seconds Banded Triceps Pushdown
3) 30 seconds Weighted Front Leaning rest

 

Endurance Training at 8pm

PARTNER WOD- alternating rounds
10 rounds (5 each):
10 DB clean and jerk
10 toes to bar/V-Sits/Tuck Ups
150m run


Straight into…


10 rounds (5 each):
10 DB thrusters
10 Burpees over the DB
150m ski/row

 

 

Saturday 9th February 2019

Today's Training

RoWoD at 9am

4 rounds:
1 min Steady (Recovery Pace)
1 min Medium (5k pace)
1 min Hard (2K pace)

 

Rest 5 minutes

 

10 rounds:
40 seconds On/1:20 Off

 

CrossFit at 10 and 11am

Saturday Sickener

For time:
50/35 Calorie Row/Ski/Assualt Bike
 
50-40-30-20-10 reps of:
KB Swings 24/16kg
Sit Ups
Sandbag Lunges 22.5/15kg
 
50/35 Calorie Row/Ski/Assault Bike
 
Time Cap = 35 minutes
 
Compare to 17th February 2018
 

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

AMRAP 12:
12 DB Hang power cleans
12 DB STOH
12 burpees over the DB

REST 4 MINS

AMRAP 10:
10 DB snatches
10 DB press ups
10 DB sit ups

REST 4 MINS

AMRAP 8:
DB Manmakers

Sunday Sessions

9am Hill Sprints

Meet 9am at Roundhay Park main car park just down the road from the Roundhay Fox pub (next to the skate park). All welcome.

 

10:30am Sunday Social

 

11:30am Barbell Club

25mins:
3 Position Snatch x1 @60-75%

 

20mins:
Hang Clean + Clean + Jerk x1 @60-75%

 

Halt Clean Pull 5x3 @85-95%

 

 

Friday 8th February 2019

Today's Training

CrossFit

Skill - Kettlebell Clean + Jerk and Snatch
Coaching and technique for KB Cleans, Jerks and Snatches
 

3 rounds for time:
80 Double Unders
40 Wall Ball 20/14lb, 10/9'
8 Muscle Ups or Burpee Pull Ups

 

Time Cap = 12 minutes

 

Barbell Club at 6pm

15mins:

Halt Split Jerk x2 @60-70%

*Pause in catch

 

Halt Jerk Dip

5x3 @85-95%

*Pause in bottom of dip

 

Strength Training at 7pm

A) Deadlift - Build to a 3RM
then perform 3 x 2 @ 90% of above

 

B) 4 sets:
Hip Thrust x 8
DB Rack Lunges x 7 each leg
Rest 60-90 seconds between exercises

 

C) EMOM9:
1) Double KB Squat x 9
2) 30 seconds Heavy Dball Cleans (2-3 reps)
3) 30 seconds Glute Bridge Hold


Endurance Training at 8pm

4 rounds @ 100% effort:
10/8 cal Assault Bike
4 D-ball cleans
8 burpee box jumps
4 D-ball cleans
10/8 cal Assault Bike
 
Rest 5 minutes between rounds
 
 

Thursday 7th February 2019

Today's Training

CrossFit

12 minute AMRAP:
Run 300m
15 Toes to Bar (Toes to Bar scaling options)

 

Rest 3 minutes

 

12 minute AMRAP:
Row, Ski 300m or Bike 600m
15 Press Ups or Handstand Press Ups (HSPU scaling options)

 

Score is total Toes to Bar + Press Ups/HSPUs completed

 
10 minutes Stretch and Cool Down
 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Strict Pull Ups

2) Straddled Side Plank

3) Ring Dips and Support

4) Headstands

 

 

Wednesday 6th February 2019

Today's Training

CrossFit

Every minute on the minute for 12 minutes:
1 Power Clean + 1 Hang Squat Clean
 
This can also be done as 1 Power Snatch + 1 Hang Squat Snatch
Start around 60% and maintain weight for technical focus or build weight across as strength and technique allow.
 
 
Partner WOD
In pairs complete the following in 15 minutes:

3 rounds each, alternating:
6 Hang Squat Cleans 60/40kg
10 Tuck Ups

3 rounds each, alternating:
8 STOH 60/40kg
8 Pull Ups

In remaining time, alternating rounds complete AMRAP:
10 Deadlifts 60/40kg
6 Burpees Over the Bar

Barbell Club at 6pm

15mins:

Pull + Snatch - Work up to heavy double

 

15mins:
Pull + Clean + Jerk - Work up to heavy double

 

Strength Training at 7pm

A) Every 2 minutes x 5 (20 minutes):
1) Alternating DB Shoulder Press x 7 each arm
2) 30 seconds Pull Ups

 

B) Every 90 seconds x 3
1) Landmine Press x 10
2) 20 seconds Single Arm KB Row
3) 20 seconds Single Arm KB Row

 

C) 4 sets:

30m Overhead KB Walk (both KBs overhead)

 

Work as a pair and alternate every 30m.

 

Endurance Training at 8pm

CINDY GONE WILD
10 rounds:
5 pull ups
10 press ups
15 air squats


Straight into-


10 rounds:
5 chest to bar
10 DB push press
15 wall balls

 

 

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