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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 21st April 2018

Today's Training

RoWoD at 9am

 

CrossFit at 10 and 11am

Partner WOD
You Go, I Go - 30 minute AMRAP:
Run 150m
15 Burpees
15 Pull Ups
Sandbag Run 150m 22.5/15kg
15 Thrusters 30/20kg
15 Curls 30/20kg
Run 150m
15 KB Swings 24/16kg
15 KB Lunges 24/16kg
Sandbag Run 150m 22.5/15kg
15 Wall Ball 20/14lb, 10/9'

15 Med Ball Sit Ups 20/14lb

 

Strength Training at 5pm

 

Endurance Training at 6pm

For time:
40 box jumps
20 D-ball cleans
(REST 5 MINS)
40 DB snatches
20 cal AB/row/ski
(REST 5 MINS)
400m run
20 burpees
(Each effort performed @ 100%)


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 x1 - Up to 90%

20mins:
Pull + Clean + Jerk x1 - Up to 90%

20mins - Superset x5
Low Hang Clean Pull x3 @70-85%
Box Jumps x5
 
 

Friday 20th April 2018

Today's Training

CrossFit

Every 90 seconds x 8

Power Snatch + Hang Power Snatch + Overhead Squat

 

Aim to build the weight up across sets or work across at a weight that allows development of technique and position.

 

5 rounds for time:

12 Overhead Squats 40/30kg

60 Double Unders

 

Time Cap = 10 minutes


Barbell Club at 6pm

20mins:
Halt Clean + Clean + Jerk x2 - Up to 80%

15mins:
Clean Pull 5x3 @80-95%

 

Strength Training at 7pm

Legs

A) Deadlift 4 x 5

- Take bar from a dead stop on every rep

- Aim to work across at around 70-75% 3RM

- Rest 2 minutes between sets


B) Double KB Squat 5 x 10


C) EMOM12:
1) 8 DB Single Leg Deadlift (R)
2) 8 DB Single Leg Deadlift (L)
3) 10-15 Russian KB Swing


Endurance Training at 8pm

"JACKIE'S BIG SISTER"
For time:
1000m row
50 thrusters
30 pull ups
(REST 3 MINS)
800m run
50 KB swings
30 toes to bar
(REST 3 MINS)
2km AB
50 KB lunges
30 press ups

 

 

Thursday 19th April 2018

Today's Training

CrossFit

15 minute AMRAP:
15 Handstand Press Ups/Press Ups
20 Sit Ups
25 Calorie Row

Rest 5 minutes

EMOM15:
1) 1-2 Rope Climbs
2) 10-20 Pistol Squats
3) 150m Ski/Run or 0.4km Assault Bike
 
- No scores on prescriptions or movement difficulty for this WOD.
- HSPU can be strict, kipping, piked or Press Ups (see video).
- Rope Climbs can be any combination of Legless, Regular, Prone from floor (see video).
- Pistols can be any variation (see video)
- 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 Conditioning

 

 

Wednesday 18th April 2018

Today's Training

CrossFit

Every 90 seconds x 8

1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean + 2 Shoulder to Overhead

 

Aim to build the weight up across sets or work across at a weight that allows development of technique and position.


Partner WOD

In pairs and alternating rounds complete AMRAP in 12 minutes:

5 Thrusters 60/40kg

Run 150m

 

Barbell Club at 6pm

20mins:
Split Jerk x2 - Up to 80%

15mins:
Jerk Dips 5x3 @85-95%


Strength Training at 7pm

Legs

A) Pause Squats 4 x 6
- Front or Back Squats

- 2 second pause in bottom position

- Aim to work across at around 70% 3RM

- Rest 2 minutes between sets


B) 3 sets:

Barbell Romanian Deadlift x 5-8 reps

Box Jump x 5-8 reps


C) EMOM9:
1) Double KB Rack Lunge x 8 (R)
2) Double KB Rack Lunge x 8 (L)
3) 15-30 second L-Hold/Tuck Hold (Hanging from bar or in Ring Support)

 

Endurance Training at 8pm

"TRIPLE ONE"
For time:
100 cal AB/row/ski
100 burpees
1 mile run

 

 

Tuesday 17th April 2018

Today's Training

Skill Focus - Double Unders

Coaching will focus on the skipping technique and progressive exercises to learn Double Unders.

 

If you are competent at Double Unders, work through the following focussing on quality:

Every 2 minutes x 5

1) 60 seconds Double Unders

2) 1-2 sets of Handstand Press Ups (any variation or progression)

 

10 minute AMRAP:

10 DB Push Press 2 x 20/15kg
10 Burpees
10 Toes to Bar

Barbell Club at 8pm

20mins:
Hang Clean x2 - Up to 75%

15mins:
Tempo Front Squat  5x3 @70-80% at 32X1 tempo

 

Gymnastics at 8pm

Handstand Holds and Walks

+

Full Body Gymnastics Conditioning


 

 

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