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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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Tuesday 16th April 2019

Today's Training

Gymnastics Skill - Ring Muscle Ups

Coaching will be on the technique, strength and progressions to develop quality Ring Muscle Ups

 

Alternatively for all round gymnastic development you can work through the following...

Every minute on the minute for 15 minutes

1) 30 seconds Double Unders
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups

 
 

"Single arm Dumbbell DT"
10 rounds for time:
12 DB Deadifts 25/17.5kg
9 DB Hang Cleans 25/17.5kg
6 DB Shoulder to Overhead 25/17.5kg

 

Alternate arms each round
Time Cap = 15 minutes

 

Barbell Club at 8pm

S-A DB Rack Carry

4x20m each side - Heavy weight

 

20mins:
Halt Jerk Dip + Jerk x2 @60-75%

 

Gymnastics at 8pm

Toes to Bar

Our April gymnastics sessions will be focussed on developing the strength, technique and positions to progress towards or improve your Toes to Bar. These sessions are open to all members and suitable for all abilities and experience.
 
 
 

Monday 15th April 2019

Today's Training

CrossFit

Every 4 minutes x 5:
8 Back Squats
Aim to work across all 5 sets at 60-65% 1RM
 

Perform 5 High Box Jumps between each set of squats

 

"CrossFit Leeds Benchmark WOD"
For time:
Run 400m
50 Squats
40 Sit Ups
30 KB Swings 24/16kg
20 Press Ups
10 Pull Ups
Run 400m

 

Compare to 2nd July 2018

 

Barbell Club at 6pm

Snatch Stiff-Leg Pull
3x5 - Heavier than previous week

 

15mins:
Low Hang Pull + Low Hang Snatch x2 @60-75%

 

Strength Training at 7pm

Back and Biceps

 

A) Bent Over Row 5 x 5
Rest 2-3 minutes between sets

 

B) 3 sets:
Romanian Deadlift x 8
Single Arm Row x 12 each arm
Rest 60 seconds between exercises

 

C) EMOM9 (3 rounds)
1) 30 seconds Banded Face Pulls
2) 30 seconds Barbell Biceps Curls
3) 30 seconds KB Rack Hold


Endurance Training at 8pm

Opportunity to hit as time trials, test yourself or simply get a good workout.


0-10 mins: 1km row
10-30 mins: 7 mins burpees to 6" touch
30 mins +: 2km Bike or 1km Ski

 

 

Saturday 13th April 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

 

6 rounds:

3 minutes On (<5K Pace)

1 minute Off

 

Rest 5 minutes

 

"Sale Sharks"

6 rounds for max distance

30 seconds On

30 seconds Off

 

Compare to 12th January 2019

 

CrossFit at 10 and 11am

Saturday Sickener

 
Partner WOD
Working Yo Go, I Go complete 2 rounds for time:
400m Sandbag Run 15/7.5kg
15 DB Hang Squat Clean Thruster 2 x 20/12.5kg
15 Burpee Box Jumps 24/20"
400m Sandbag Run 15/7.5kg
15 Toes to Bar
15 Box Step Overs 2 x 20/12.5kg, 24/20"
 
Time Cap = 35 minutes

Strength Training at 5pm

Coaches Choice!

 

Endurance Training at 6pm

Every 3 mins x6:
12/9 cal AB/bike erg
12 burpees over the hurdle
 
Each effort @ 100%
 

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

Coaches Choice!

 

11:30am Barbell Club

20mins:
Halt Snatch x2 @65-80%

 

20mins:
Halt Clean + Jerk x2 @65-80%

 

Clean Stiff-Leg Pull
4x5 - Heavier than previous week

 

 

Friday 12th April 2019

Today's Training

CrossFit

Every minute on the minute for 15 minutes:
1) 30 seconds Muscle Ups/Pull Ups/Ring Rows
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
 
 

8 minute Ladder
3-6-9-12-15-etc reps of:
Wall Ball 20/14lb, 10/9'
Box Jumps 24/20"

 

Compare to 24th August 2018

 

Barbell Club at 6pm

Tempo Front Squat
5x3 (3, 2, 1) @55-70%

 

15mins:
Low Hang Pull + Low Hang Clean x2 @55-75%

 

Strength Training at 7pm

Back and Biceps

 

A) 4 sets:
Chin Ups x 5-10
Single Arm Straight Arm Banded Pressdown x 8 each arm
Rest 90 seconds between exercises

 

B) 4 sets:
Pendlay Row x 8
DB Russian Twist x 8 each side
Rest 90 seconds

 

C) 4 minutes of Alternating DB Hammer Curls
Every break perform 10 Tuck Ups


Endurance Training at 8pm

5 rounds:
60 double unders
30 mountain climbers
15 DB squats

5 rounds:
60 single unders
30 sit ups
15 DB STOH

2 rounds:
60 double unders
30 mountain climbers
15 DB squats
60 single unders
30 sit ups
15 DB STOH
 
 

Thursday 11th April 2019

Today's Training

CrossFit

Skill - Double Unders

Coaching will work through technique and progressions for skipping and Double Unders

See 7 Levels to Double Under Mastery


 
In 15 minutes:
125/100 Calorie Row, Ski or Bike
then AMRAP:
20 Russian KB Swings 32/24kg
20 Sit Ups

Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

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

1) Headstands

2) Single Leg Box Jumps

3) Ring Muscle Ups

4) 6 Hollow Leg Lifts + 6 SL V-sits + 6 Sit Ups

 

 

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