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Locations + Timetable

The Forge

Unit 8 Kirkstall Ind. Park

Kirkstall

Leeds

LS4 2AZ

Timetable and Opening Times

 

CrossFit Leeds

Unit 2 Education Road

Meanwood
Leeds

LS7 2AL

Timetable and Opening Times

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Wednesday 25th May 2016

Reminder - We will be testing our 3RM Deadlift in Friday's Class.

 

Today's Training

Push Press (not jerk) x 6

Aim to work across at same weight as 4th May 2016

Take bar from the floor.

Rest 2 minutes between sets

 

Partner WOD

In pairs and alternating couplets complete AMRAP in 15 minutes:

5 Hang Squat Cleans + 5 Shoulder to Overhead 60/40kg

6 Burpee Bar Jumps + 4 Ring Dips

7 V-sits + 3 Bar Muscle Ups

 

Scaling Options:

Ring Dips -> Press Ups

Bar Muscle Ups -> CTB Pull Ups -> Pull Ups -> Ring Rows

V-Sits -> Single Leg V-Sits -> Sit Ups

 

The Glassman Chipper

 

 

 

Tuesday 24th May 2015

Today's Training

Double Unders

Coaching will focus on developing your position, efficiency and consistency on Double Unders

 

if you are already competent at Double Unders work the following at a steady pace focussing on quality:

50 Double Unders

5-10 Press Ups/Plyo Press Ups

5-10 Strict Toes to Bar/V-sits

 

3 rounds for max reps

40 seconds on/20 seconds off:

Row (Calories)

Single Arm OH Lunges 20/15kg (R)

Box Jumps 24/20"

Single Arm OH Lunges 20/15kg (L)

 

CrossFit Leeds Hill Sprints - 9am every Sunday at Roundhay Park

 

 

Monday 23rd May 2016

Today's Training

Back Squat 5 x 3

Warm up to your working weight in 3-4 sets

Use 95 per cent of 5RM (from 4th April 2016) for all 5 working sets provided form can be maintained.

Rest 2 minutes between sets

 

3 rounds for time:

20 Burpees

20 Pull Ups

 

Compare to 27th July 2015

 

 

 

Saturday 21st May 2016

"Saturday Sickener"

5 rounds, each for time:

10 Front Squats 60/40kg

Row 300/250m

 

Start a new round every 5 minutes.

Each round should be done at 95-100 per cent effort.

Front Squats should be a challenging weight that can be completed unbroken for all 5 rounds. Around 60 per cent of 1RM as a guide.

Note time for each round.

 

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.

 

11am Leeds Barbell Club

 

11am Sunday Social

 

CrossFit Leeds Dream Team from last summer's One For The People

 

 

 

Friday 20th May 2016

Today's Training

Every 90 seconds x 10 (15 minutes)

Power Clean + Front Squat + Hang Squat Clean

Start at around 60-65% 1RM and aim to increase the load every 2 sets (3 minutes)

 

10 Minute AMRAP:

10 Squats

10 Press Ups

10 Sit Ups

10 Pull Ups

 

Advanced WOD

10 minute AMRAP:

12 Pistols

9 Handstand Press Ups

6 Toes to bar

3 Bar Muscle Ups

 

 

 

 

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