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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Monday 17th June 2019

Today's Training


Interval Weight Training (IWT)

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones. An IWT workout is an intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.


The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass.


To get the most out of these kinds of workouts requires you to give a near maximal effort on each and every round. When you hop on the row, ski or bike be prepared to push yourself! These workouts are tough, but the rewards for your efforts are tremendous.





Every 4 minutes x 3
8 Hang Power Cleans @ around 65% 1RM
Row or Ski/Bike 60 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


Every 4 minutes x 3
8 Front Squats @ around 65% 1RM
Row or Ski/Bike 60 seconds @ 90+% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


5 minutes for quality:
10 Sit Ups
10 Hollow Leg Raises
10 Press Ups
20 second Front Leaning Rest


- You should be able to move through all sets of the 8 reps of Strength/Power exercises unbroken but without concern for how long your set takes.

- After the 8 reps move straight onto the Row, Ski or Bike and set off on your 60 second effort.

- You should be getting around 2-2.5 minutes of rest between each round.

- If you Row in the first part, use Ski or Bike in the second part. If you Ski/Bike in the first part, use Row in the second part.

- No scores for this workout, though it is worth noting your distances on the cardio machine to give yourself a target to try and beat in future weeks.



Barbell Club at 6pm

Pull + Snatch 6x2+1 @70-80%


Snatch Pull 4x3 @80-90%


Strength Training at 7pm

3 sets:
Double KB Squat x 7
Bent Over Row x 7
Rest 60-90 seconds between exercises


3 sets:
DB Chest Press x 12
Deadlift x 12
Rest 60-90 seconds between exercises


5 minutes of Chin Ups
Every break perform 12 Single Leg V-Sits

Endurance Training at 8pm

2km row (swap every 500m)
1600m run (swap every 200m)
2km ski (swap every 250m)
160 burpees (swap every 5 reps)



Saturday 15th June 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike

5 rounds:
3 minutes On/1 minute Off (Aim for sub 5k pace)


Rest 5 minutes


In pairs:
12 rounds (6 each, alternating)

CrossFit at 10 and 11am

Saturday Sickener


"Naughty Forty"
For time:
400m Run
40 Pull Ups
40 Box Jumps 24/20"
40 KB Swings 24/16kg
40 Single Leg V-Sits
40 DB Push Press 2 x 15/10kg
40 Sit Ups
40 KB Walking Lunges 24/16kg
40 Burpees
40 Calorie Row, Ski or Assault Bike

Time Cap = 26 minutes
Compare to 15th September 2018

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

10 rounds for time:
5 DB manmakers
30 double unders
5 burpee pull ups
150m run/row/ski

Sunday Sessions

10:30am Sunday Social

Coaches Choice!


11:30am Barbell Club

Halt Pull + Halt Snatch x1 @75-90%


Halt Pull + Halt Clean + Halt Jerk x1 @75-90%


Clean Pull w/Eccentric 5x3 @70-85%



Friday 14th June 2019

Today's Training


Every 90 seconds x 8:
1 High Hang Sqaut Clean + 1 Hang Squat Clean + 1 Squat Clean
- For technique and speed development, work across at around 50-60% 1RM.
- For strength/power development, start at 60% 1RM and build weight across.
7 rounds for time:
5 Deadlifts @ 65% 1RM
Run 150m
Rest 30 seconds between rounds


Barbell Club at 6pm

Pause Front Squat - Work up to heavy triple
*3s pause in bottom position


Pull + Power Clean x2 @60-75%


Strength Training at 7pm

Deadlift 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM or heavier than 2 weeks ago.


Every 2 minutes x 3:
1) 4-5 Dball Cleans
2) 10 Push Press
3) 15 Goblet Squats

Endurance Training at 8pm

"Going down"

10-9-8-7... down to 1 of:
Devil's presses
10m shuttle runs
20-18-16… down to 2 of:
Toes to bar/v-sits/tuck ups/sit ups
Box jump overs

Thursday 13th June 2019

Today's Training


Movement Development - Turkish Get Ups and Windmills

Coaching and Conditioning on Tukish Get Ups and Windmills. A couple of great exercises to develop full body control, core strength and shoulder stability.

30 minutes for quality:
1 Turkish Get Up each arm
10 Goblet Squats
10 Press Ups/Strict HSPU
10 Toes to Bar


- No scores or prescriptions on weight/movement difficulty on this WOD.

- Work with a heavy, challenging weight on the Turkish Get Ups if technique allows.


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) Plyometric Jumps

2) Behind The Neck Pull Ups 

3) Wall Climbs

4) 10 Strict Sit Ups + 10 second Hollow Hold + 10 V-Sits



Wednesday 12th June 2019

Today's Training


In teams of 3 complete:
600/450 Calorie Row, Ski or Bike
300 Burpees


Time Cap = 30 minutes

- Team members can be working on the Row/Ski/Bike and Burpees at the same time.
- 1 person must be holding a pair of Kettlebells (24/16kg) in the rack position at all times throughout the workout.

Barbell Club at 6pm

Pull + Snatch 5x1 @80-90%


Pull + Clean + Jerk 4x1 @80-90%

*Aim for same weight across every set for Snatch and Clean & Jerks

Strength Training at 7pm

3 sets:
Back Squat x 6
Double KB Bent Over Row x 6
Rest 60-90 seconds between exercises


4 sets:
Single Arm DB Press x 10 each arm
Russian Swing x 10
Rest 60-90 seconds between exercises


5 minutes of Heavy Goblet Squats
Every break perform 1 set of Chin Ups/Ring Rows


Endurance Training at 8pm

EMOM 36:
Working 40 secs on/20 secs off
1) Crash mat running
2) Burpee star jumps
4) Agility cones
5) D-ball over shoulder
6) Farmer's hold
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