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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 27th August 2018

Bank Holiday Opening Hours

Please note we will be open the following times today:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Team WOD


Today's Training

CrossFit @ 10am

Bank Holiday Team WOD


In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Bike:

Run 1800m

90 DB Thrusters 2 x 20/15kg

90 Burpees over the DBs

90 Sandbag Lunges 30/22.5kg


- Score is total calories accumulated on the Row/Ski/Assault Bike.

- Teams can have someone working on the Row/Ski/Assault Bike at the same time as having one person working through the WOD reps.

- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.

- Scaling options available on all exercises as normal.


Bank Holiday Met Con @ 6pm



Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.


Barbell Club

Depth Jump - Max height from low box


High Hang Snatch + Hang Snatch x2 @70-85%


Hang Snatch Pull 4x3 @80-90%


Strength Training

Bench Press - Build to a 5RM for the day
3 x 3 @ 90% of above


3 sets:
Single Arm Landmine Press x 6 each arm
Pendlay Row x 10 reps each arm
Rest 60 seconds between exercises


1) 30 seconds Dips/Press Ups
2) 30 seconds L-Pull Ups


Saturday 24th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


1 minute Easy/1 minute Hard x 6

Rest 3 minutes
45 seconds On/30 seconds Offx 6
Rest 3 minutes
20 seconds On/20 seconds Off x 9

CrossFit at 10 and 11am

Saturday Sickener


Partner WOD
In pairs and alternating exercises complete AMRAP in 30 minutes:
30 DB Deadlifts 2 x 20/15kg
20 DB Hang Squat Cleans 2 x 20/15kg
20/15 Calorie Row, Ski or Bike
20 Burpees
20 DB Thrusters 2 x 20/15kg
20 Toes to Bar
20/15 Calorie Row, Ski or Bike


Strength Training at 5pm

Coaches Choice!

Endurance Training at 6pm

For time:
1600m row
1600m ski/3.5km bike
1600m run
800m row
800m ski/2km bike
800m run
400m row
400m ski/1km bike
400m run
200m row
200m ski/500m bike
200m run

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

Coaches Choice!


11:30am Barbell Club

Bounding 3x20m


Jump Squats 4x3 - pause in landing - light or no weight


Snatch x2 - Work up to heavy double


Clean + Jerk - Work up to heavy double

*Must pause in the catch for Snatch and Clean + Jerk



Friday 23rd August 2019

Today's Training


Every 60 seconds x 15:
1 Power Clean + 1 Hang Squat Clean


Minutes 0-5) 50-60%
Minutes 6-10) 60-70%
Minutes 11-15) 75%+


This can also be done as 1 Power Snatch + 1 Hang Squat Snatch at same percentages.


5 rounds for max reps:
Working 60 seconds On/30 seconds Off:
5 Ground to Overhead 50/35kg
5 Burpees over the Bar


- Continue each round where you left off.
- Score is total reps completed across all 5 rounds.


Barbell Club at 6pm

Box Jump 4x3


High Hang Clean + Hang Clean x2 @65-80%


Tempo Front Squat 4x3 (20X1) @70-80%


Strength Training at 7pm

4 sets:
Front Rack Lunge x 6 each leg (all 6 on one leg then 6 on the other)
Russian Swing x 12
Rest 60-90 seconds between exercises


4 sets:
Tempo KB Squat x 5 @ 52X2 (1 or 2 KBs)
Rest 2 minutes


1) 30 seconds KB RDL
2) 30 seconds Calf Raises
3) 30 seconds DBall/Sandbag Bear Hug


Endurance Training at 8pm

For time

Double unders
Air squats

Sprawls (with press up)
KB swings
Goblet squats

Strict pull ups
Lengths bear crawl
D-ball squats



Thursday 22nd August 2019

Today's Training


Movement Development - Rope Climbs

Coaching will be on the technique, strength and progressions to develop different variations of quality Rope Climbs.


Every 6 minutes x 4:
Row 500/450m
Run 400m

Aim to hit a consistent pace across all 4 intervals


Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Skin The Cat

2) Strict Sit Ups

3) Handstand Press Ups

4) Pistol Squats



Wednesday 21st August 2019

Today's Training


Push Press (not jerk) - Build to a 5RM for the day



Partner WOD

You Go, I Go
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings 32/24kg

Time Cap = 14 minutes


Barbell Club at 6pm

Hang Power Snatch - Work up to heavy double


Hang Power Clean - Work up to heavy double


Strength Training at 7pm

4 sets:
DB Chest Press x 12
Max set Pull Ups (Regular/Weighted/Assisted - aim for around 10 reps on first set)
Rest 60-90 seconds between exercises


4 sets:
Tempo Pendlay Row x 5 @ 52X2
Rest 2 minutes


1) 30 seconds Dips
2) 30 seconds (weighted) Front Leaning Rest
3) 30 seconds Barbell Curls


Endurance Training at 8pm

DB 'Chief'
5x 3 min AMRAPs (rest 1 min)
3 DB power cleans
6 press ups
9 squats

- aim to increase the DB load each around

- start each round from where you left off
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