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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Tuesday 10th October 2017

Today's Training


Dips 5 x 3-5 reps

Use an appropriate variation depending on your current strength and technique.

Dips can be in Rings, on Bars or from a box.

If you can Muscle Up and are doing your dips in the rings then do a Muscle Up into your first rep.


The following variations are increasing in difficulty and can be used for Dips

- Box Dips

- Feet assisted Dips

- Band Assisted Dips

- Bodyweight Dips

- Weighted Dips


4 rounds for max reps:

In 2 minutes

Row 20/15 Calories

In remaining time complete AMRAP...

Burpees Over the Rower


Rest 3 minutes between rounds

Approach each round at 95-100% effort

Score is total number of burpees accumulated over all 4 rounds!


Competition Training

Max Reps in 2 minutes:

Rope Climbs 15'

Rest 2 minutes

Max Reps in 2 minutes:

Deficit Handstand Press Ups 6/4"

Rest 2 minutes

Max reps in 2 minutes:

Double Unders

Rest 5 minutes

3 rounds for time:

33% of Max reps Rope Climbs 15'

33% of Max reps Deficit Handstand Press Ups 6/4"

33% of Max reps Double Unders



Monday 9th October 2017

Today's Training

Back Squat 5 x 2

Work across at around 95-100% 5RM

Rest 2-3 minutes between sets



3 rounds for time:

Run 400m

21 KB Swings 24/16kg

12 Pull Ups


Compare to 24th April 2017


Endurance Training @ 8pm

"Row Angie Row"

For time:

100 Pull Ups

100 Press Ups

100 Sit Ups

100 Squats


Every 3 minutes complete Row 200/150m.

Break the Pull Ups, Press Ups, Sit Ups and Squats as needed.

Time Cap = 35 minutes



Saturday 7th October 2017

Today's Training

Saturday Sickener!


5 rounds for time:

Run 400m

30 Box Jumps 24/20"

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


Time Cap = 35 minutes


Compare to 18th June 2016

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 6th October 2017

Today's Training

Deadlift 5 x 3

Work across at around 90% 5RM

Rest 2-3 minutes between sets


7 minute Ladder:
Hang Power Clean 65/45kg
STOH 65/45kg
Pistol Squat (each leg)


Endurance Training @ 8pm

3 rounds

0-5 minutes: Row or Ski 1.2/1km

5-8 minutes: Row or Ski 600/500m

8-10 minutes: Row or Ski 350/300m

10-11 minutes: Row or Ski 250/200m

11-12 minutes: Rest


Round 2 starts on 12 minutes

Round 3 starts on 24 minutes



Thursday 5th October 2017

Today's Training

Gymnastics Skills - Rope Climbs

Coaching will be focussed on rope climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.


If you are competent with rope climbs work through the 60 second Rope Climb Test:

Max 15' Rope Climbs in 60 seconds


then 3 sets of:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular).


4 rounds

3 minute AMRAP:

5 Sprawls (1 Sprawl = 1 Press Up + Plank walk over kettlebell)

10 KB Swings 32/24kg

Rest 1 minute between rounds

Continue each round where you finished the last.


Free Taster Session @ 8pm

Sign up for tonight's Free Taster session here or check out our Getting Started webpage for full info on our Taster Sessions and joining CrossFit Leeds.



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