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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Tuesday 28th November 2017

Today's Training


For time:
Run 400m
25 Wall Ball 20/14lb, 10/9'
25 Calorie Row/Ski/Bike
25 Burpees
25 Pull Ups
25 DB Thrusters 2 x 15/10kg
25 Box Jumps 24/20"
25 KB Swings 24/16kg
25 HSPU/Press Ups

Rest 5 minutes then complete the whole thing in reverse!
Time Cap = 40 minutes


Barbell Club at 8pm

Clean and Jerk
Work up to a heavy single


Gymnastics at 8pm

Skill - Kipping Pull Ups/Bar Muscle Ups


Full Body Gymnastics Conditioning



Monday 27th November 2017

Today's Training


4 sets:

High Box Jump x 5

Back Squat x 8 @ 80% 5RM


8 minute AMRAP:
10 KB Swings 32/24kg
10 KB Lunges 32/24kg
10 Burpees


Barbell Club at 6pm

Work up to a heavy single


Strength Training at 7pm

Max Effort Upper Push

A) 12 minutes to build to 3RM Bench Press

B) Superset x 4:
5-10 KB Strict Press
10 Barbell Bent Over Row (around 70% of 5RM as a guide)

C) EMOM9 (3 rounds)
1) 30 secs Strict Handstand Press Ups/Press Ups
2) 30 secs Tuck Ups

3) 30 secs DB Russian Twists


Endurance Training at 8pm

Every 4 minutes x 7

Run 300m
10 Burpee Box Jumps
Hit each round at 95+% effort!



Saturday 25th November 2017

Today's Training

Row WOD at 9am


CrossFit at 10 and 11am

Saturday Sickener!

For time:

Run/Row/Ski 800m or Assault Bike 2km

30 Front Rack Lunges 45/35kg

30 Press Ups

30 Tuck Ups

Run/Row/Ski 400m or Assault Bike 1km
30 Shoulder to Overhead 45/35kg

30 Back Squat 45/35kg

30 Tuck Ups
Run/Row/Ski 400m or Assault Bike 1km

30 Deadlifts 45/35kg

30 Burpees

30 Tuck Ups

Run/Row/Ski 800m or Assault Bike 2km


No dumping the barbell!
Time Cap = 35 minutes


Strength Training at 5pm


Endurance Training at 6pm

For time:
30 DB Clean and Jerk
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees


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


11:30am Barbell Club

Clean + Jerk
Work up to a Heavy Single

2 Snatches @ 75-85%

Back Squat
5x2 @ 85-95%



Friday 24th November 2017

Today's Training


Every 90 seconds x 8 (12 minutes):
1 Power Snatch + 2 Hang Squat Snatch

65-85% 1RM or work across at a weight that allows development of positions and technique.


7 minute AMRAP:
10 Overhead Squats 50/35kg
5 Bar Muscle Ups
Scale Overhead Squats to Overhead Lunges
Scale Bar Muscle Ups by volume or to double reps CTB Pull Ups/Pull Ups/Jumping Pull Ups


Barbell Club at 6pm

Front Squat
Work up to a Heavy Single

20 minutes
Power Clean + Jerk
2 reps @75-85%

Strength Training at 7pm

Max Effort Lower

A) 15 mins to build to a 3RM Deadlift for the day (any variation - Conventional, Sumo, Trap Bar)

then work through:

3 x 3 @ 85% of above


B) EMOM8 (4 rounds):
1) 10 DB Romanian Deadlifts
2) 10 Alternating Barbell Front Rack Lunges

C) Finisher
400m Heavy Carry (any variation - DBall, Sandbag, Farmers Walk, Racked KBs)

Carry should be a walk and take around 3-5 minutes.


Endurance Training at 8pm

In teams of 2 you have 25 minute to complete

7 rounds:
11 Toes to Bar/V-Sits/Tuck Ups
19 KB Swings
79 Double Unders

In remaining time complete AMRAP:

Calorie Row/Ski/Bike


Thursday 23rd November 2017

Today's Training


Every minute on the minute for 10 minutes:

1) 30 seconds L-Pull Ups/Tuck Pull Ups/Pull Ups/Assisted Pull Ups

2) 30 seconds Handstand Press Ups/Press Ups


20 minute AMRAP:
Run 400m
15 Box Jumps
15 Toes to Bar/V-Sits/Tuck Ups/Sit Ups


No prescription on movement variations for this WOD.


Gymnastics at 7pm



Full Body Gymnastics Conditioning


Barbell Club at 8pm

Coached catch up session.

Catch up on any of this week's sessions or train your choice of weightlifting exercise with access to coaching.



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