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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 26th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 28th May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

We are open as normal on Saturday and Sunday.

 

Today's Training

RoWoD at 9am

"Golf"

18 rounds:

1 minute Row

1 minute Rest

 

CrossFit at 10 and 11am

Saturday Sickener
 
For time:
Run 400m

30 DB Push Press 2 x 20/15kg

30 Sit Ups

30 Box Jumps 24/20"

30 Pull Ups

Run 800m

30 Pull Ups

30 Burpees

30 V-sits

30 DB Box Step Overs 2 x 20/15kg, 24/20"

Run 400m

 

Time Cap = 28 minutes

 

Strength Training at 5pm

 

Endurance Training at 6pm

6 rounds for time:
200m row/ski
15 DB rack squats
10 DB push press
5 wall climbs
REST 2 MINS
 

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:
High Hang Snatch + Hang Snatch + Snatch - Work up to heavy single

20mins:
High Hang Clean + Hang Clean + Clean + Jerk - Work up to heavy single

Pause Back Squat

5x3 (3s) @55-65%

 

 

Friday 11th May 2018

Bank Holiday Opening Hours

Please note we will be open the following times on Bank Holiday Monday 28th May:

10-11am Team WOD

11-1pm Open Gym

 

4-6pm Open Gym

6-7pm Team WOD

 

We are open as normal on Saturday and Sunday.

 

Today's Training

CrossFit

Deadlift

10 @ 65% 1RM
8 @ 70% 1RM
6 @ 75% 1RM
4 @ 80% 1RM
2 @ 85% 1RM
 
Rest around 2 minutes between sets.
Percentages are approximate.
Aim to start at a weight you can move well for 10 reps and increase the load each set as the reps come down.
 

4 rounds for time:
7 Hang Power Cleans 75/50kg
20 Wall Ball 20/14lb, 10/9'


Barbell Club at 6pm

20mins:
Hang Pull + Hang Clean + Jerk
1+1+2 - Up to 70%

Snatch Balance
5x3 @60-70%

 

Strength Training at 7pm

Upper

Superset x 4:
Bench Press x 6
Bent Over Row x 6
 
Superset x 3:
Double KB Shoulder Press x 8-12
Strict Pull Ups/Ring Rows x 5-10
 
EMOM9:
1) 30 seconds Press Ups
2) 30 seconds DB Curls
3) 30 seconds DBall Hold (at chest)
 
 

Endurance Training at 8pm

10 wall balls
10 KB swings
10 box jumps
15 wall balls
15 KB swings
15 box jumps
20 wall balls
20 KB swings
20 box jumps
25 wall balls
25 KB swings
25 box jumps
(REST 3 MINS)
25-20-15-10-5
Air squats
Russian KB swings
Box step ups
 
 

Thursday 24th May 2018

Today's Training

CrossFit

30 minute AMRAP:

Row, Ski 500m or Assault Bike 1.2km
12 Dips/Press Ups

- No prescription on movement difficulty on this WOD.

- You can use the links on the exercises above to view movement variations.

- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 

 

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Handstand Walk

2) V-sits

3) Slow 'n' Grow Pull Ups

4) Plyo Jumps

5) Shoot Throughs

6) Rest

 

 

Wednesday 23rd May 2018

Today's Training

CrossFit

Every 90 seconds x 8
1 Power Clean + 1 Hang Power Clean + 2 Shoulder to Overhead
 
Build up to around 80-85% of max Power Clean + STOH or work across at a weight that allows development of positions and technique.

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:

5 Hang Power Cleans 65/45kg
5 Shoulder to Overhead 65/45kg
Run 150m

 

Barbell Club at 6pm

20mins:
Halt Power Jerk x3 - Up to 65%

15mins:
Halt Split Jerk x2 - Up to 70%

Strength Training at 7pm

Legs

A) Tempo Squats 5 x 2 @ 53X1 Tempo
- Front or Back Squats

- 5 second eccentric, 3 second pause in bottom, Drive Up.

- Aim to work across at around 75% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Barbell Good Morning x 5-8 reps

KB Lunge x 12-16 reps (hold KBs by side - Maintain shoulders back, chest out, straight arms throughout Lunges)


C) EMOM9:
1) 30 seconds DBall/Sandbag Squat (DBall/Sandbag held in front of body)
2) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)
3) 20-30 second Double KB Rack Hold (Fingers touching, elbows tucked in for Rack Hold)

 

Endurance Training at 8pm

Running
20 mins running technique followed by:


800m run @ 100%


REST 3 MINS


10 rounds:

200m run @ 1 mile pace

30 secs rest


REST 3 MINS


800m run @ 100%

 

 

Tuesday 22nd May 2018

Today's Training

Monster Mash

"CrossFit Leeds Aerobic Fitness Test"

5 rounds for max reps:

1 minute on/30 seconds off

Row (Calories)

Wall Balls 20/14lb, 10/9'

KB Swings 28/20kg

Burpees

Rest 2 minutes between rounds (2 and a half minutes including the 30 seconds)

 

Compare to 21st December 2017

For Wall Balls and Swings use a weight that allows you to do the the full minute unbroken in the first round. This may mean going lighter than what you would normally use in a WOD.

 

Barbell Club at 8pm

20mins:
High Hang Snatch + Hang Snatch x2 - Up to 70%

15mins:
Halt Power Snatch + Power Snatch x1 - Up to 75%

 

Gymnastics at 8pm

Toes to Bar

+

Full Body Gymnastics Conditioning


 

 

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