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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 13th January 2018

Today's Training

Row WOD at 9am

 

CrossFit at 10 and 11am

Saturday Sickener

For time:
15 Thrusters 45/30kg


Rest 30 seconds


15 Thrusters 45/30kg
20 Pull Ups

 

Rest 1 minute

 

15 Thrusters 45/30kg
20 Pull Ups
25 FR Lunges 45/30kg

 

Rest 90 seconds

 

15 Thrusters 45/30kg
20 Pull Ups
25 FR Lunges 45/30kg

30 Cal Row/Ski/Bike

 

Rest 2 minutes

 

15 Thrusters 45/30kg
20 Pull Ups
25 FR Lunges 45/30kg
30 Cal Row/Ski/Bike
35 Press Ups

 

Strength Training at 5pm

 

Endurance Training at 6pm


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:
Hang Snatch
Work up to heavy set of 3

20mins:
Hang Clean + Jerk
Work up to heavy set of 2

Superset
Tempo Back Squat 5x5 @ 60-70%, 32X1 tempo
Depth Jumps 5x3

 

 

Friday 12th January 2018

Today's Training

CrossFit

Deadlift 4 x 8

Work across at 65% 1RM

Rest 2 minutes

 

5 rounds for time:

12 Burpee + Double Hurdle Jump
12 Toes to Bar

 

Barbell Club at 6pm

20mins:
Hang Snatch + Halt Snatch + Snatch  x 1 - Up to 60%

Superset
Tempo Front Squat  5x5 @ 60-70%, 32X1 tempo
Box Jumps 5x3

 

Tempo Training and notation explained


Strength Training at 7pm

A) Squat

5 reps @ 65% of working 1RM

5 reps @ 75% of working 1RM

5+ reps @ 85% of working 1RM

 

Working 1RM is 90% of your current 1RM

 

Wendler 531 - How to Build Pure Strength


B) Front Rack Lunge 3 x 5 each leg

C) EMOM16:
1) Russian Swing x 12
2) Rest
3) 60 second Heavy Front Loaded Carry (DBall, Sandbag, Racked KBs)
4) Rest

 

Endurance Training at 8pm

Choose 1 of the below options to Row 5000m:

1) Row 5k

2) Row 1k/Rest 2 minutes x 5

3) Row 500m/Rest 1 minute x 10

 

 

Thursday 11th January 2018

Today's Training

CrossFit

Every minute on the minute for 10 minutes (5 rounds):

1) 30 seconds Press Ups or Handstand Variation (HSPU/HS Hold/HS Walk)

2) 20-30 seconds Hollow Hold

 

16 minute AMRAP:

20/15 Calorie Row, Ski or Assault Bike

50 Double Unders or 100 Single Unders

5 Single Arm KB Thruster (L)

5 Single Arm KB Thruster (R)

5 Single arm Ring Rows (L)

5 Single Arm Ring Rows (R)

 

No prescription on weights or 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

Toes to Bar

+

Full Body Gymnastics Conditioning

 

Open Gym at 8pm

Please note, there will no longer be a coached Barbell Club Catch Up session on Thursdays. Open Gym is still available for anyone who wants to use this time to catch up on a missed session (or any other training of choice).

 

 

Wednesday 10th January 2018

Today's Training

CrossFit

Push Jerk 4 x 5

-Take bar from the floor

-Pause 3 seconds in your receiving position.

-Work across at around 70% 3RM or a weight that allows you to develop technique, position and control.

-Rest 2 minutes between sets

 

Partner WOD
In pairs and alternating rounds complete AMRAP in 20 minutes:
5 Hang Power Clean + 5 STOH 60/40kg
Run 300m

 

Barbell Club at 6pm

20mins:
Power Jerk + Split Jerk x2 - Up to 65%

Halt Jerk Dips
5x5 @ 85-95%
Halt 5 seconds in bottom of dip

Strength Training at 7pm

Deadlift and Pulling


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 your current 1RM

 

Wendler 531 - How to Build Pure Strength


B) Pull Ups 3 x 8


C) EMOM16:

1) Pendlay Row x 12

2) Rest

3) 60 second Farmers Walk

4) Rest

 

Endurance Training at 8pm

2 rounds for max reps:

In 4 minutes: Run 800m + Max Russian Swings

Rest 2 minutes

In 4 minutes: Row 800m + Max Battle Ropes

Rest 2 minute

In 4 minutes: Ski 800m + Max DBall Cleans

 

 

Tuesday 9th January 2018

Today's Training

CrossFit

Monster Mash

For time:

5 rounds:

15 Pull Ups

15 KB Walking Lunges 28/20kg (KB in goblet position)

 

Rest 3 minutes

 

4 rounds:

20 KB Swings 28/20kg

20 Burpees

 

Rest 3 minutes

 

3 rounds:

25/18 Calorie Row, Ski or Assault Bike

25 Wall Ball 20/14lb, 10/9'

 

Time Cap = 40 minutes

 

Barbell Club at 8pm

20mins:
High Hang Snatch + Hang Power Snatch 2+2

Up to 60%

Snatch Deadlift past knee with 3 second eccentric

5x5 @ 75-85%

 

Gymnastics at 8pm

Pistol Squats

+

Full Body Gymnastics Conditioning

 

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