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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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Saturday 2nd December 2017

Today's Training

Row WOD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener!

Partner WOD

In pairs with only one person working at once complete for time:

75 Calorie Row, Ski or Assault Bike

75 KB Swings 32/24kg

50 Calorie Row, Ski or Assault Bike

50 Single Arm DB Overhead Lunge 30/20kg

25 Calorie Row, Ski or Assault Bike

25 Muscle Ups (Bar or Ring)
50 Calorie Row, Ski or Assault Bike
50 DB Snatch 30/20kg
75 Calorie Row, Ski or Assault Bike
75 KB Swings 32/24kg
 

Muscle Ups can be scaled to (in order of difficulty) Burpee Chest to Bar Pull Ups -> Burpee Pull Ups -> Burpee Jumping Pull Ups


Strength Training at 5pm

 

Endurance Training at 6pm

Every 5 minutes for 40 minutes (2 rounds)
1) 400m Run + 21 KB Swings + 12 Pull Ups
2) 500m Row, 21 DB Thrusters, 12 Toes to Bar
3) 500m Ski, 21 KB SDHP, 12 Press Ups
4) 1.2km Bike, 21 DB Hang Clean and Jerk, 12 V-sits

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

20mins:
Hang Snatch x 2 @ 75-85%

20mins:
Hang Clean + Jerk x 2 @ 75-85%


Tempo Back Squat
5 x 5 @ 60-70%, 31X1 Tempo

 

 

Friday 8th December 2017

Today's Training

CrossFit

Every 90 seconds x 8 (12 minutes):
1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

65-85% 1RM or work across at a weight that allows development of positions and technique.

 

For time:
10-8-6-4-2 Squat Snatch 60/40kg
50 Double Unders after each round

 

Time Cap = 10 minutes

 

Barbell Club at 6pm

20mins:
High Hang Clean x 3 @ 70-80%

Tempo Front Squat

5 x 5 @ 60-70%, 31X1 Tempo

 

Tempo Training and notation explained


Strength Training at 7pm

Max Effort Lower


A) 15 mins to build to a 10RM Deadlift for the day (any variation - Conventional, Sumo, Trap Bar)

then work through:

3 x 5 @ 100% of above

 

B) EMOM8 (4 rounds):
1) 10 DB Romanian Deadlifts
2) 10 Alternating DB Rack Lunges


C) Finisher
400m Heavy Carry (any variation - DBall, Sandbag, Farmers Walk, Racked KBs)

Carry should be a walk and take around 3-5 minutes.

 

Endurance Training at 8pm

On 0 minutes

Time Trial:

Run 1 mile or Row 2000m

 

On 15 minutes

Every minute on the minute for 10 minutes:

Run 150m

Row 200/150m

 

Compare to 13th October 2017

 
 

Thursday 7th December 2017

Today's Training

CrossFit

Every minute on the minute for 10 minutes:

1) 15 Unbroken Wall Ball

2) 30 seconds Toes to Bar

 

20 minute AMRAP:
6 Strict Pull Ups
9 Box Jumps
12 Pistols or 24 Lunges
15 Sit Ups

No prescription on movement variations for this WOD.
 

Gymnastics at 7pm

Ring Muscle Ups

+

Full Body Gymnastics Conditioning

 

Barbell Club at 8pm

Coached catch up session.

Catch up on any of this week's sessions or train your choice of weightlifting exercise with access to coaching.

 

Free Taster Session @ 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.

 

 

Wednesday 6th December 2017

Today's Training

CrossFit

3 Sets:

Plyo Press Up x 5
Bench Press x 5 @ 85% 5RM

 

Plyo Press Ups should be full range and maintain bodyline. Focus from there is accelerating all the way up and generating maximal power. 

Band Assistance (Blue or Green) should be used for anyone who cannot do 20+ Full Press Ups.

 

Partner WOD
In pairs alternating 1 minute on, 1 minute off, complete AMRAP in 14 minutes (7 rounds each):
Row, Ski or Assault Bike 12/9 calories
In remaining time complete AMRAP KB Swings 32/24kg

 

Barbell Club at 6pm

Drop to Split + Press from Split
5x3 - Light

20mins:
Halt Jerk x3 @ 60-70%
Pause for 3 seconds in the bottom of the dip and in the catch for Halt Jerks

Strength Training at 7pm

Dynamic Lower

A) EMOM10
3 Speed Deadlifts @ 65% 1RM

B) Superset x 4:
5 Box Jumps
10 KB Squats

C) EMOM9 (3 rounds)
1) 10 Single Leg Deadlifts (R)
2) 10 Single Leg Deadlifts (R)
3) 10 Russian Swings

Endurance Training at 8pm

Open WOD 12.1

7 minute AMRAP:

Burpee + 6" touch

 

Rest 7 minutes

 

For time:

Complete 100% of Reps from above WOD.

On the top of every minute perform 10 Russian KB Swings

 

Compare to 18th October 2017

 

 

Tuesday 5th December 2017

Christmas Party

If you haven't booked your seat on the Christmas Party Bus yet you need to act fast. Last few seats remaining and can be booked here.

 

This year's CrossFit Leeds Christmas Party will see the return of our Magical Mystery Tour of Yorkshire's finest drinking establishments culminating with a members party at Arc in Headingley.

 

Date: Saturday 16th December 2017

Start: 12.30pm at Banyan Roundhay (https://arcinspirations.com/banyan-roundhay). Mystery Tour Bus will be departing from Banyan at 13.30pm.

Finish: Party at Arc in Headingley from 8pm going into the night/morning.

Cost: £15, includes Bus to all venues, Food and After Party.
Tickets are limited to 80 to fill our Double Decker Bus and can be purchased here https://goteamup.com/p/243196-crossfit-leeds/store/6447/

 

Our excellent Member discounts will apply on all food and drinks throughout the day so make sure you have your CrossFit Leeds Membership Card. If you haven't got one, ask a coach next time you're in.

 

Today's Training

CrossFit

Rope Climbs

Coaching will be focussed on rope climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.

 

If you are competent with rope climbs work through the following at a steady pace for quality:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular)

1 Turkish Get Up each arm

 

"Freddy's Revenge"
5 rounds for time:
5 Shoulder to Overhead 85/55kg
10 Burpees

 

Time Cap = 9 minutes

 

Barbell Club at 8pm

20 minutes
Segment Snatch x 5 @ 60-70%

Snatch Pull to Knee

5x5 @ 75-85%

 

Gymnastics at 8pm

Handstand Press Ups

+

Full Body Gymnastics Conditioning

 

 

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