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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 18th March 2017

Today's Training

Saturday Sickener!

20 minute AMRAP:

15 Thrusters 40/30kg

15 Pull Ups

400m Sandbag Run 15/7.5kg (Men carry 2 loose sandbags, women carry 1)

 

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

 

 

Friday 17th March 2017

Today's Training

Hang Squat Snatch 6 x 3

Start around 50-60% 1RM and aim to increase the weight across each set as technique allows.

Rest 2 minutes between sets

 

For time:

100 Double Unders

then 3 rounds:

3 Cleans 80/50kg

9 Handstand Press Ups

then

100 Double Unders to finish

 

Time Cap = 9 minutes

 

Open Prep Session @ 8pm

For the next 2 weeks we will be replacing our usual Friday evening Endurance Class with an Open Prep Session from 8-9pm.

The Open Prep sessions are free for all CrossFit Leeds members and recommended for anyone doing the Open who would like specific coaching on the week's Open WOD movements and strategy tips to help improve their Open WOD score in Monday's class.

 

 

Thursday 16th March 2017

Today's Training

Every minute on the minute for 15 minutes:

Minute 1) 30 seconds Muscle Ups/Pull Ups

Minute 2) 30 seconds Handstand Press Ups/Press Ups

Minute 3) 30 seconds V-Sits/Tuck Ups

 

5 rounds for time:
21 Wall Ball 20/14lb, 10/9'
15/12 Calorie Assault Bike/Ski/Row
9 Burpees
Rest 30 seconds between rounds

 

Time Cap = 16 minutes

 

Gymnastics @ 8pm

 

 

 

Wednesday 15th March 2017

Today's Training

3 sets:

Bench Press x 10

Rest 1 minute

Bent Over Row x 10

Rest 1 minute

 

Aim to work across both exercises around 70% 1RM

Compare to 1st March 2017

 

Partner WOD

In pairs with only one person working at once complete 3 rounds for time:

Run 800m

Row 800m

 

Runs can be partitioned to 200, 400 or 800m as long as the pair accumulate 800m per round between them with only one person working at a time.

Rows can be split however the pair choose as long as they accumulate 800m per round between them with only one person working at a time.

Time Cap = 24 minutes

 

Endurance Training @ 8pm

30 minute AMRAP:

2 Rope Climbs/5 Strict Pull Ups/10 Ring Rows

10 Press Ups

15 V-Sits

20 Calorie Bike/Ski/Row

 

 

Tuesday 14th March 2017

Today's Training

Skill - Handstand Press Ups

Coaching will focus on movement development for Handstand Press Ups.

 

If you are already competent with HSPU complete...

Handstand Press Ups 5 x 5

Strict or Kipping

Adjust range of movement/deficit appropriately to hit 5 strong reps on each set.

 

15 minute AMRAP:

30 Double Unders

20 Single Leg V-Sits

10 KB Swings 32/24kg

 

Competition Training @ 8pm

5 Rounds for time:

1 Muscle Up

10 Deadlifts 100/70kg

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

30 Double Unders

 

Muscle Ups increase by 1 rep each round

Time Cap = 15 minutes

 

 

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