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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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Wednesday 17th October 2018

Today's Training

CrossFit

Power Clean + Hang Squat Clean + Shoulder to Overhead + Hang Squat Clean

Aim to start at around 60% 1RM and work for 15 minutes building weight across sets.

 

"Partner WOD"

In 15 minutes complete...
3 rounds each, alternating:
10 Thrusters 40/30kg
10 Toes to Bar


2 rounds each, alternating:
10 Clean and Jerk 40/30kg
10 Burpees


In remaining time AMRAP:
10 Thrusters 40/30kg
10 Burpees
10 Toes to Bar

 

For the final AMRAP reps can be split up between the pair however you choose.
Work with a weight that's relatively light and allows quality reps and mostly unbroken sets.

No dumping the barbell on this WOD! Barbell should be controlled to the floor at the end of each set.

 

Barbell Club at 6pm

20mins:

Hang Snatch + Halt Snatch x2 @60-70%

20mins:
Hang Clean + Halt Clean x2 @60-70%


Strength Training at 7pm

A) Deadlift
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


3 sets:
DBall Cleans x 3-5
Single Arm Row x 5-8 each arm
Rest 60-90 seconds between exercises
 
3 rounds:
30 secs On/30 secs Off
Russian KB Swings
DB Curls
 

Endurance Training at 8pm

For time:
30 DB HPC + STOH
5 rope climbs/10 strict pull ups/20 Ring Rows

30 cal AB/row/ski
5 rope climbs/10 strict pull ups/20 Ring Rows
30 DB step overs

 

 

Tuesday 16th October 2018

Today's Training

12 minute AMRAP:
Run 200m
5-10 Chest to Bar/Pull Ups/Ring Rows (maximum of 2 sets)

 

Rest 5 minutes

 

12 minute AMRAP:
Run 400m
10-20 Handstand Press Ups/Press Ups (maximum of 3 sets)

 
- No scores or prescriptions on movement difficulty for this WOD.
- CTB/Pull Ups/HSPUs can be strict, kipping or butterfly.
- Work through with quality form and full range of movement at a pace that provides appropriate intensity for what you want to achieve and how your body is feeling! 
 

Barbell Club at 8pm

20mins:

Hang Clean + Jerk x2 @60-70%

 

Tempo Front Squat 5x5 (3, 0, X) @55-65%

 

Gymnastics at 8pm

Front and Back Levers and progressions

The exercises included in our Levers series of classes are excellent for developing upper body strength especially in the back, abs and biceps as well as continuing to improve your all round body control and breathing. They will have a heavy carry over to all the other exercises you do on the bar and rings.
 
 

Monday 15th October 2018

Today's Training

CrossFit

Back Squat 4 x 5
Work across at 75% 1RM
If you did this session two weeks ago, aim to add 2.5kg on to your previous weight.
 
 
9 minute Ladder:
3-6-9-12-etc:
KB Swings 32/24kg
KB Lunge 32/24kg
Burpees
 

Barbell Club at 6pm

15mins:
Tempo Overhead Squat 4x3 (2, 3, X) @50-60%

20mins:
Halt Pull + Halt Snatch x2 @60-70%

 

Strength Training at 7pm

A) Shoulder Press
5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Bent Over Row x 4-8
SA DB Push Press x 4-8
Pull Ups x 3-5

Rest 30 seconds between exercises.

Rest 2 minutes between sets



C) Tabata Press Ups and Abs

6 rounds:

20 seconds Press Ups

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups

10 seconds Rest


Endurance Training at 8pm

Partner WOD- alternate every min
EMOM 12 (6 each):
8 DB deadlifts

8 box jump overs
AMRAP burpees in remaining time

 

Rest 2 minutes


EMOM 12 (6 each):
8 wall balls

8 Russian KB swings
AMRAP cal ski/AB in remaining time

 

 

Saturday 13th October 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
4 rounds:
Row 3 minutes/Rest 1 minute
Row 2 minutes/Rest 1 minute
Row 1 minute/Rest 1 minute

CrossFit at 10 and 11am

"Saturday Sickener"
 
2 rounds for max reps:
4 minute AMRAP:
10 Calorie Row, Ski or Assault Bike
5 Burpee Box Jumps 24/20"
 
Rest 90 seconds
 
4 minute AMRAP:
10 Sandbag Squats 30/22.5kg
5 Muscle Ups or Burpee Pull Ups
 
Rest 90 seconds
 
4 minute AMRAP:
6 DB Hang Power Cleans 2 x 20/15kg
5 DB Shoulder to Overhead 2 x 20/15kg
4 DB Lunges 2 x 20/15kg (1 DB Overhead + 1 DB in Rack)
 
Rest 90 seconds


Strength Training at 5pm

 

Endurance Training at 6pm

"Barbara"
5 rounds for time:
20 pull ups
30 press ups
40 sit ups
50 air squats

Rest 3 minutes between rounds
 

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:

Snatch Deadlift + High Hang Snatch x3 @55-70%

 

20mins:
Clean Deadlift + High Hang Clean + Jerk x2 @55-70%

 

Low Hang Clean Deadlift w/Eccentric 5x5 @80-90%

 
 

 

Friday 12 October 2018

Today's Training

CrossFit

Deadlift 4 x 5

Aim to work across at around 75% 1RM

 

3 rounds for time:
5 Power Cleans 60/40kg
10 Press Ups
5 Shoulder to Overhead 60/40kg
10 V-Sits
5 Thrusters 60/40kg
10 Burpees

Time Cap = 11 minutes

 

Barbell Club at 6pm

20mins:
Halt Power Jerk + Halt Split Jerk x2 @50-60%

Press from Split 5x5 - Heavier than Week 1
 

Strength Training at 7pm

A) Back Squat
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM

 

Working 1RM is 90% of 1RM

 

Wendler 531 - How to Build Pure Strength


B) 3 sets:

Front Rack Lunge x 6 each leg
Russian Swing x 8-12

 

Rest 1 minute between exercises.


C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds Hollow Hold

30 seconds Rest

Endurance Training at 8pm

20 min AMRAP:
20 Russian KB swings
30 Shoulder taps in FLR
20 Toes to bar/v-sits/tuck ups
30 Overhead plate lunges

 

 

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