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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 19th November 2018

Today's Training

CrossFit

DB Box Step Up 5 x 5 each leg
 
 
4 rounds for max total reps:
30 seconds Calorie Row/Ski/Assault Bike
Rest 30 seconds
30 seconds Box Jump Overs 24/20"
Rest 30 seconds
30 seconds Toes to Bar
Rest 30 seconds
 

Barbell Club at 6pm

Snatch Balance 4x3 @55-65%

 

Hang Snatch + Snatch 5x2+1 @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.

 

Wendler 531 - How to Build Pure Strength


B)
4 sets:
Pull Ups x 5-10
DB Chest Press x 8-12
Rest 60-90 seconds between exercises

 

C) Tabata JM Press and Abs

6 rounds:

20 seconds DB JM Press

10 seconds Rest

20 seconds L/Tuck Hang

10 seconds Rest


Endurance Training at 8pm

Partner WOD
In teams of 2 complete:
1 mile run (switch every 200m)
120 DB rack lunges (switch every 20 reps)
60 burpees over partner in plank (switch every 10 reps)
1 mile run (switch every 200m)
120 DB push press (switch every 20 reps)
60 sprawls over DBs (switch every 10 reps)
1 mile run together

 

 

Saturday 17th November 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
Row 500m/Rest 1 minute x 5
Rest 3-5 minutes
Row 300m/Rest 1 minute x 5
Rest 3-5 minutes
Row 150m/Rest 1 minute x 5

CrossFit at 10 and 11am

"Saturday Sickener"
 
Every 8 minutes x 5:
15/12 Calorie Row, Ski or Assault Bike
15 KB Swings 32/24kg
15 Burpees
15 KB Squats 32/24kg
15/12 Calorie Row, Ski or Assault Bike
 
- Hit each round at 100% effort.
- Swings and Squats should be a weight you can go unbroken throughout.
- Note times of your fastest and slowest rounds

Compare to 28th April 2018

Strength Training at 5pm

Endurance Training at 6pm

10 rounds for time:
10 medball squat cleans
10 box jump overs
10 press ups
5 strict pull ups
 

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:

Pull + Snatch - x2 @75-85%

 

20mins:
Pull + Clean + Jerk x2+1+1 @75-85%

 

Clean Pull 4x5 @80-90%

 

 

Friday 16th November 2018

Today's Training

CrossFit

Every 3 minutes x 4:

6 DB Power Cleans

5 DB Shoulder to Overhead

4 DB Rack Lunges

3 DB Hang Squat Cleans


Aim to do all 4 sets at a medium/heavy weight where you can maintain quality technique.

Weight can vary from one set to another.

 

8 minute AMRAP:
3 Wall Climbs
6 DB Power Cleans 2 x 20/15kg
12 Box Jump Overs 24/20"

 

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk - x2 @65-75%

 

BTN Push Press 5x3 - Heavier than last week

 

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

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

Wendler 531 - How to Build Pure Strength


3 sets:
Good Morning x 5-8
KB Suitcase Deadlift + Carry x 10 + 30m each side
 
Rest 60-90 seconds between exercises
 

Tabata Lunges and Abs

6 rounds:

20 seconds Lunges (any variation)

10 seconds Rest

20 seconds V-Sits/Tuck Ups/Sit Ups/Hollow Hold/Hanging L-Sit

10 seconds Rest


Endurance Training at 8pm

On 0 minutes

AMRAP 10:
10 cal AB/row/ski
10 DB thrusters
10 toes to bar


On 15 minutes

For time:

Complete total rounds and reps from above AMRAP


REST 5 MINS


For time:
30 cal AB/row/ski
30 DB thrusters
30 toes to bar

 

 

Thursday 15th November 2018

Today's Training

CrossFit

Skill - Prowler Pushes and DBall Carries
Coaching and Conditioning on the Prowler and DBalls

12 minute AMRAP:
Run 150m
10 Press Ups
15 Wall Ball

- No scores or prescriptions on movement difficulty for this WOD.

- 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) Bar Muscle Ups

2) Ring Support

3) Plyo Jumps

4) Shoot Throughs

5) Handstand Press Ups

6) Rest

 

Wednesday 14th November 2018

Today's Training

CrossFit

Power Clean + 3 Shoulder to Overhead

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

 

Partner WOD
In pairs with only one person working at once, get as far up the ladder as possible in 15 minutes
10-20-30-etc. reps of:
Hang Power Clean 60/40kg
Shoulder to Overhead 60/40kg
Toes to Bar

 

Barbell Club at 6pm

20mins:

Halt Snatch + Snatch x2 @70-80%

 

20mins:
Halt Clean + Clean x2+1 @70-80%


Strength Training at 7pm

A) Deadlift

5 reps @ 65% of working 1RM
5 reps @ 75% of working 1RM
5+ reps @ 85% of working 1RM

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

 

Wendler 531 - How to Build Pure Strength


3 sets:
DBall Cleans x 4-6
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

20 mins running technique


SPLIT 1 MILE EFFORTS
Every 15 minutes x 3
Run 800m
REST 60 SECS
Run 400m
REST 45 SECS
Run 200m
REST 30 SECS
Run 200m

 

 

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