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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 30th January 2019

Today's Training


Barbell Cycling
Every 90 seconds x 8
5 TnG Power Clean + STOH


- For position and technical focus, aim to work across at 50-60% 1RM.
- For a more challenging workout aim to work across at 65-70% 1RM

- Power Clean + STOH can be subbed for Power Snatch if preferred. Above percentages (but of 1RM Snatch) are appropriate.
Partner WOD

Working You Go, I Go, get as far up the ladder as possible in 16 minutes:
Wall Ball 20/14lb, 10/9'
Calorie Row, Ski or Assault Bike

Partner A does 5 Wall Ball, Partner B does 5 Wall Ball, Partner A does 5 Calories, Partner B does 5 Calories, etc.

Compare to 10th October

Barbell Club at 6pm


Deadlift + Snatch - Work up to heavy single


Deadlift + Clean + Jerk - Work up to heavy single


Strength Training at 7pm

A) Every 2 minutes x 5 (20 minutes):
1) Back Squat x 6 @ 70% 1RM
2) DB RDL x 8 (medium load)


B) Every 90 seconds x 3
1) Landmine Squat x 10
2) DB Reverse Lunge x 5 each leg
3) 30 seconds Banded Glute Bridge


C) 400m Heavy Front Loaded Carry
- Use Sandbag/Dball/Kettlebells
- Aim to complete the 400m in 5-8 sets and under 8 minutes.


Endurance Training at 8pm

Every 3 min x 7

20/15 cal Assault Bike or Bike Erg

All intervals @ 100% effort!



Tuesday 29th January 2019

Today's Training

In 30 minutes complete:

3 rounds:
Run 800m
30 Tuck Ups
15 DB Devil's Press 2 x 15/10kg


In remaining time AMRAP
"Cindy" or "Mary"

Score is total rounds and reps on Cindy or Mary



5 Pull Ups

10 Press Ups

15 Squats



5 Handstand Press Ups

10 Pistol Squats

15 Pull Ups


Barbell Club at 8pm

Segment Hang Clean x2 @65-80%


Tempo Front Squat x5 (2, 2, 1) @60-70%

Gymnastics at 8pm

Pull Ups/Toes to Bar/Bar Muscle Ups

Our January gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar.

Monday 28th January 2019

Today's Training


Every 2 minutes x 4 rounds (16 minutes)

1) 30 seconds Banded Monster Walks

2) 6 Back Squats @ 75-80% 1RM 


11 minute AMRAP:
21 KB Swings 24/16kg
15 Reverse Lunges 24/16kg
9 Burpees


Barbell Club at 6pm

Segment Hang Snatch x2 @65-80%


Halt Snatch Pull x3 @80-90%


Strength Training at 7pm

Max Effort Upper
A) Bench Press - 15 minutes to build to a 3RM

then perform 3 x 2 @ 90% of above.

B) 4 sets:

DB Shoulder Press x 8 reps
Bent Over Row x 9 reps
Rest 60-90 seconds between exercises


1) DB Flyes x 10-12

2) 30 seconds Press Ups

3) 30 seconds Weighted Sit Ups


Endurance Training at 8pm

PARTNER WOD- alternating rounds

10 rounds (5 each):
200m sandbag run

8 rounds (4 each):
15 KB swings + 15 pull ups

6 rounds (3 each):
15 wall balls + 15 box jumps

4 rounds (2 each):
200m row

2 rounds (1 each):
150m partner carry



Saturday 26th January 2019

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

1 minute On/1 minute Off x 4

Rest 3 mins

3 minutes On/1 minute Off x 4

Rest 3 mins

30 seconds On/45 seconds Off x 6

CrossFit at 10 and 11am

"Saturday Sickener"

30 minute AMRAP:
Run 300m
10 Burpees
10 Toes to Bar
10 Box Jumps 24/20"
10 Calorie Row/Ski/Bike


Compare to 14th July 2018

Strength Training at 5pm


Endurance Training at 6pm

For time:
1000m row
50 KB swings
30 v-sits/tuck ups/sit ups
1000m ski
50 empty bar thrusters
30 pull ups
1000m run
50 box jumps
30 press ups

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

Deadlift + Snatch x2 @65-75%


Deadlift + Clean + Jerk x1 @65-75%


Clean Pull to Knee x3 @70-85%


Friday 25th January 2019

Today's Training


Skill - Turksih 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.
9 minute AMRAP:
30 Double Unders
20 Russian Swings 32/24kg
10 Stict Handstand Press Ups
Scale Handstand Press Ups by range of movement, to piked HSPU or to regular Press Ups.

Barbell Club at 6pm

Drop to Split x3 @50-60%


Halt Split Jerk x3 @60-75%


Strength Training at 7pm

A) Back Squat - Build to a 5RM
then perform 3 x 3 @ 90% of above


B) 4 sets:
Romanian Deadlift x 8
DB Rack Lunges x 6 each leg
Rest 60-90 seconds between exercises


1) Double KB Squat x 8
2) 30 seconds Heavy Dball Cleans (2-3 reps)
3) 30 seconds Glute Bridge Hold

Endurance Training at 8pm

1 min max cal AB


1 min max double unders


1 min max burpees


EMOM 15:
1) 50% max cal AB @ 100% effort
2) 50% max double unders
3) 50% max burpees @ 100% effort
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