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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 18th June 2018

Today's Training

CrossFit

Back Squat 4 x 5

Aim to work across at 75% 1RM (or 75% + 2.5-5kg heavier than 4th June 2018)

Rest 2 minutes between sets

 

21-15-9 reps for time:
KB Swings 32/24kg
Burpees
 

Barbell Club at 6pm

20 mins:
Power Clean + Clean 5x2 @80-90%

15mins:
Clean Pull 5x3 @90-105%

 

Strength Training at 7pm

Push

A) Landmine Chest Press 4 x 6


B) 3 sets:

KB Shoulder Press x 5-10

Landmine Single Arm Row (R) x 8-12 reps

Landmine Single Arm Row (L) x 8-12 reps


C) EMOM9:
1) 30 seconds DB Curls
2) 30 seconds Dips/Press Ups
3) 30 seconds Landmine Rotations


Endurance Training at 8pm

Partner WOD- alternating rounds
8 rounds (4 each):
400m Row
400m Run
400m Ski or 1km Assault Bike

 

 

Saturday 9th June 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
3 rounds:
120 seconds On/60 seconds Off
90 seconds On/60 seconds Off
60 seconds On/60 seconds Off
30 seconds On/3 minutes Off

CrossFit at 10 and 11am

Saturday Sickener
 
Partner WOD
You Go, I Go - 30 minute AMRAP:
Run 200m
10 Burpees
10 Toes to Bar
Run 400m
15 Thrusters 30/20kg
15 Curls 30/20kg
Run 800m
20 KB Swings 24/16kg
20 KB Lunges 24/16kg

Strength Training at 5pm

 

Endurance Training at 6pm

For time:
800m row
40 DB hang cleans
800m run
40 DB push press
800m ski
40 DB rack lunges
400m row
20 DB hang cleans
400m run
20 DB push press
400m ski
20 DB rack lunges
 

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:
Pull + Snatch - 2+1 - Work up to heavy set

20mins:
Clean + Jerk - 1+2 - Work up to heavy set

Back Squat 5x3 @75-85%

 

 

Friday 15th June 2018

CrossFit

Bench Press

10 @ 70% 1RM
8 @ 75% 1RM
6 @ 80% 1RM
4 @ 85% 1RM
2 @ 90% 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.
If you did this on 18th May 2018 aim to add 2.5kg to each of the working weights.

For time:
Row or Ski 600/500m or Assault Bike 1.5/1.2km
30 DB Push Press 2 x 20/15kg
20 Burpees over the Dumbbells

 

Barbell Club at 6pm

15mins:
Snatch Balance - Work up to heavy triple

20mins:
Pull + Power Snatch + Snatch x1 - Up to 80%

 

Strength Training at 7pm

Legs
A) Deadlift 5 x 3
- Aim to work across at around 80% 3RM
- Take each rep from a dead stop
- Rest 2 minutes between sets

B) 4 sets:
6 Double KB Swing + 6 Double KB Rack Lunges
Rest 2 minutes between sets

C) 3 sets:
5 KB SL Deadlift each leg
100m DBall/Sandbag Carry
Rest 1-2 minutes between each exercise

Endurance Training at 8pm

AMRAP 7:
Burpees!


REST 3 MINS


7 rounds for time:
10x10m shuttle sprints
10 press ups
10 pull ups

 

 

Thursday 14th June 2018

Today's Training

CrossFit

Every minute on the minute for 40 minutes:

1) 8-12 Single Arm DB Hang Clean and Jerk (R)
2) 3-5 Muscle Ups or 8-12 Pull Ups
3) 8-12 Single Arm DB Hang Clean and Jerk (L)
4) Max Burpee Box Jumps
5) Rest

 

- No prescription on movement difficulty on 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) Strict Handstand Press Ups

2) V-Sit

3) Rope Climb

4) Candlestick Roll to Pistol

5) Rest

 

 

Wednesday 13th June 2018

Today's Training

CrossFit

Every 90 seconds x 8
1 Squat Clean + 3 Shoulder to Overhead + 1 Hang Squat Clean

Build up to around 75-80% of max STOH or work across at a weight that allows development of positions and technique.

Partner WOD

In pairs working 1 minute on/1 minute off complete 12 rounds (6 rounds each):
In 1 minute...
Row or Ski 12/9 Calories
AMRAP KB Swings 32/24kg

 

Barbell Club at 6pm

25mins:
Split Jerk - Work up to heavy triple

15mins:
Jerk Dip 5x3 @ 90-100%

Strength Training at 7pm

Legs

A) Pause Squats 5 x 3
- Front or Back Squats
- 3 second pause in bottom position
- Aim to work across at around 75-80% 3RM
- Rest 2 minutes between sets

B) 3 sets:
Romanian Deadlift x 6-8 reps
Double KB Rack Lunge x 6-8 reps

C) EMOM9:
1) 8-12 DBall/Sandbag Squat
2) 8-12 Glute Bridge
3) 8-12 V-Sit/Tuck Ups

 

Endurance Training at 8pm

EMOM 30:
1) 50-75 double unders
2) 20 KB snatches
3) 5-10 Strict Pull Ups
4) 30 Air Squats

5) 10-15 Calorie Assault Bike

 

 

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