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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 5th June 2019

Today's Training


Every 90 seconds x 10
Sets 1-5) 3 Power Cleans
Sets 6-10) 2 Power Cleans


- For sets 1-5 start at around 50-60% max Power Cleanand build weight across.
- For sets 6-10 work across at around 80-90% max Power Clean
- This can also be done with Power Snatch using same percentages but of 1RM Power Snatch

Partner WOD
Working You Go, I Go, complete AMRAP in 15 minutes:
15 Power Cleans 45/35kg
15 Shoulder to Overhead 45/35kg
15 Toes to Bar
No dumping the barbell!

Barbell Club at 6pm

Pull + Snatch x2 @75-85%


Pull + Clean + Jerk x1 @75-85%

Strength Training at 7pm

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


Every 90 seconds x 4:
1) 5 Bent Over Row
2) 6 KB Rack Lunges each leg
3) 30-45 second Front Leaning Rest


Endurance Training at 8pm

Endurance DOTTIR

12 burpee pull ups
21 DB deadlifts
9 burpee pull ups
15 DB hang power cleans
6 burpee pull ups
300m run/row/ski


Tuesday 4th June 2019

Today's Training

Movement Development - Rowing

Coaching will be on movement quality and efficiency on the Concept2 Rower, including how to appropriately adapt pace and stroke rate depending on the workout.


3 rounds for max reps:
2 minute Calorie Row (Max 40 Strokes)
Rest 1 minute
2 minutes Calorie Ski or Bike
Rest 1 minute
2 minutes Burpee Box Jumps
Rest 1 minute


- On the Rowing portion, count your strokes. Complete 2 minutes or 40 strokes, whichever comes first. I.e. If you do 40 strokes in 90 seconds then you must stop there!

- The goal is to row at an average of 20 strokes per minute (exactly 40 strokes total in 2 minutes) and generate maximum force on each stroke.

- Score is total Row Calories + Ski/Bike Calories + Burpee Box Jump reps.


Barbell Club at 8pm

Sots Press 4x5 - Light/Moderate


Power Jerk x3 @65-75%
*Pause for 3s in catch

Gymnastics at 8pm

Bar Muscle ups

Our June gymnastics sessions will be focussed on developing the strength, technique and positions to learn and improve on your Bar Muscle Ups. These sessions are open to all members and suitable for all abilities and experience.

Monday 3rd 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 5 minutes x 3
8 Hang Power Cleans @ around 65% 1RM
Row or Ski/Bike 90 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
8 Front Squats @ around 65% 1RM
Row or Ski/Bike 90 seconds @ 90+% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


5 minutes for quality:
"Strict Cindy"
5 Strict Pull Ups
10 Press Ups
15 Air Squats


- 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 90 second effort.

- You should be getting around 2.5-3 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

Deadlift + Snatch x2 @60-75%


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


Strength Training at 7pm

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


4 sets:
DB Chest Press x 10
Deadlift x 10
Rest 60-90 seconds between exercises


5 minutes of DB Hammer Curls
Every break perform 20 Prone Knee to Elbow

Endurance Training at 8pm

PARTNER WOD - You go, I go!


10 wall balls + 8 down ups
10 box jump overs + 8 pull ups
10 Russian KB swings + 8 Goblet lunges

Saturday 1st June 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


5 rounds:
90 seconds On (≤5k pace)
30 seconds Off

Rest 3 minutes

5 rounds:
60 seconds On (2k pace + 0-5 seconds)
30 seconds Off

Rest 3 minutes

10 rounds:
30 seconds On (≤2k pace)
30 seconds Off


CrossFit at 10 and 11am

Saturday Sickener


For time:
3 rounds:
Run 400m + 10 Ground to Overhead 2 x 20/15kg

Rest 3 minutes

2 rounds of:
Run 400m + 20 Toes to Bar + 20 DB STOH 2 x 20/15kg

Rest 3 minutes

1 round of:
Run 400m + 30 Burpees + 30 DB Deadlifts 2 x 20/15kg + Run 400m
Time Cap = 35 minutes

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

For time:
Buy in: 1 mile run/row/ski

Then 5 rounds:
20 Russian KB swings
15 box jump overs
10 press ups

Then cash out: 1 mile run/row/ski

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

Halt Deadlift + Halt Snatch x1 @75-85%


Halt Deadlift + Halt Clean + Halt Jerk x1 @75-85%


Clean Deadlift w/Eccentric 5x3 @65-80%



Friday 31st May 2019

Today's Training


Every 90 seconds x 8:
3 Hang Squat Cleans + 1 STOH
Aim to start around 50-60% 1RM and build weight across
5-4-3-2-1 reps for time:
Squat Clean 85/60kg
Perform 10 Burpees after each round
Time Cap = 9 minutes

Barbell Club at 6pm

Pause Front Squat 3x3 @75-85%
*3s pause in bottom position


Deadlift + Power Clean x2 @50-65%


Strength Training at 7pm

Deadlift 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM


Every 2 minutes x 3:
1) 4 Dball Cleans
2) 8 Push Press
3) 12 Goblet Squats

Endurance Training at 8pm

PARTNER WOD - Alternating exercises:

10 DB cleans
10 DB lunges


8 pull ups
8 press ups
4 shuttle runs


6 DB thrusters
6 burpees over the DB
6 cal ski/bike
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