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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 10th December 2018

Today's Training

CrossFit

12 Days of CrossFit Christmas

Today sees the start of our annual 12 Days of CrossFit Christmas. Over the next 2 weeks we will be doing some classic CrossFit Benchmark WODs that will be chosen by our members. As is tradition we will be starting today with the CrossFit Total. Today's session will be a great opportunity to set yourself some strength benchmarks to work off throughout 2019.

 

For the next 11 Days (Monday-Saturday), I will be posting two WOD options on the members Facebook group. You can have your say on which WOD you would like to see in the next day's class by voting on the post. The WOD with the most votes by 9pm will be the chosen class workout for the next day! If you're on Facebook and not a member of the members group please let one of the coaches know so we can add you to the group and you can make your vote count. Our 12 Days of Christmas will culminate on Saturday 22nd December with the hero WOD Murph!

 

"CrossFit Total"

Three attempts to find a 1 rep max in each of the following three movements:

Back Squat

Shoulder Press

Deadlift

 

Score is the sum of your maximum lift in each movement.

 

For those who are relatively new to CrossFit or lifting weights, this does not need to be an absolute max. We are looking to set some strength benchmarks from which to work off going forward. As always, technical competency and range of movement should always be the primary goal before increasing load.

Compare to 11th December 2017


Barbell Club at 6pm

15mins:
Snatch Balance - Work up to heavy single

Snatch 5x2 @75-85%


Strength Training at 7pm

A) Shoulder Press
3 reps @ 70% of working 1RM
3 reps @ 80% of working 1RM
3+ reps @ 90% of working 1RM (aim to match or beat reps from 3 weeks ago)

Working 1RM is 90% of 1RM. Add 2.5kg to your 1RM if you did this session 3 weeks ago.

 

B) 4 sets:
Pendlay Row x 5-8

Alternating Seated KB Press x 6-8 each arm

Rest 60-90 seconds between exercises

 

C) 3 rounds:

30 seconds Press Ups/Dips

30 seconds Rest

30 seconds Pull Ups/Ring Rows

30 seconds Rest


Endurance Training at 8pm

Partner WOD

14 rounds for time (7 each, alternating):

12 DB snatch
6 sprawls over the DB
150m sprint
 
 

Saturday 8th December 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
 

"Golf"

18 rounds:

1 minute Row

1 minute Rest


CrossFit at 10 and 11am

"Saturday Sickener"
 
Partner WOD
In 30 minutes complete:
150/120 Calorie Row, Ski or Assault Bike
 
straight into...
5 rounds each, alternating:
10 Toes to Bar
5 DB Hang Squat Clean Thrusters 2 x 20/15kg
 
straight into...
5 rounds each, alternating:
10 Deadlifts
5 Burpees over the Dumbells

In remaining time complete As many Calories as possible on the Row, Ski or Assault Bike
 

Strength Training at 5pm

 

Endurance Training at 6pm

EMOM 20:
1) 20 jumping lunges
2) 20 press ups
3) 20 Russian KB swings
4) 25/20 cal AB/row/Ski
5) REST
 

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

Pull + Snatch 6x1 @80-90%

 

Pull + Clean + Jerk 5x1 @80-90%

 

Clean Pull 5x3 @90-105%

 
 

Friday 7th December 2018

Today's Training

CrossFit

Deadlift 4 x 3

Aim to work across at around 80-90% 1RM

 
 
"Swinging Diane"
21-15-9 reps for time:
KB Swing 32/24kg
Handstand Press Up
 
Time Cap = 9 minutes
Compare to 13th February 2018
 

Barbell Club at 6pm

Split Jerk 5x2 @80-90%

 

Push Press 4x3 - 80-90%

 

Strength Training at 7pm

A) Back Squat

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)


Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


B) 4 sets:

Front Rack Lunge x 4 each leg
Russian Swing x 8-12

Rest 60-90 seconds between exercises

C) 3 rounds:

30 seconds Double KB Squats

30 seconds Rest

30 seconds L/TuckHang

30 seconds Rest

 

Endurance Training at 8pm

Every 5 mins complete:
1) 800m run
2) 50 burpees
3) 2km AB
4) 50 DB HPC and jerk
5) 800m row/ski

 

 

Thursday 6th December 2018

Today's Training

CrossFit

Every minute on the minute for 30 minutes (6 rounds):

Minute 1) 15/12 Calorie Row, Ski or Assault Bike
Minute 2) 15 V-Sits
Minute 3) 15 Box Jumps 24/20"
Minute 4) 15 Sit Ups
Minute 5) 15 DB Push Press 2 x 20/15kg
 
Aim to work with movements/weights/heights where you can maintian quality and volume of reps for all 6 rounds.
 

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) Pull Overs

2) Aleknas

3) Dips

4) Hurdle Hops

5) Rest

 

 

Wednesday 5th December 2018

Today's Training

CrossFit

"Henderson Complex"

20 minutes to work up to a max on the following complex:

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Thrusters

1 Push Press

 

This can be done with a barbell or pair of dumbbells.

Compare to 10th October 2018


Partner WOD
In pairs and alternating rounds complete AMRAP in 12 minutes:
10 Thrusters 40/30kg
5 Muscle Ups/Burpee Chest to Bar Pull Ups

Barbell Club at 6pm

20mins:
Snatch - Work up to heavy triple

 

15mins:
Clean - Work up to heavy double


Strength Training at 7pm

A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM (aim to match or beat reps from 3 weeks ago)


Working 1RM is 90% of your current 1RM. Add 5kg to your 1RM if you did this session 3 weeks ago.


B) 4 sets:

Bent Over Row x 8-12

DB Romanian Deadlift x 8-12

Rest 60-90 seconds between exercises


C) Tabata Hold and Bridges

6 rounds:

20 seconds DBall/Sandbag/KB Hold in front of body

10 seconds Rest

20 seconds Glute Bridges

10 seconds Rest

 

Endurance Training at 8pm

5 rounds for time:
25 DB deadlifts
50 air squats
75 straight leg in and outs
100 double unders

 

 

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