Member Benefits

Check out the fantastic benefits given to all our members

Free Taster Session

Click here to arrange your free Taster session

Today's Training

Click here to see Today's Training on our blog

Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


Follow Us





Friday 2nd August 2019

Today's Training


Tempo Squat 5 x 3 @ 33X1 tempo

- Front or Back Squat
- Work around 60-70% 1RM

- 3 second descent, 3 second pause in bottom position, Drive out of bottom position with speed and maintaining strong position, 1 second reset at the top.
"Dumbbell Fran"
21-15-9 reps for time:
Dumbbell Thrusters 2 x 20/15kg
Pull Ups


Barbell Club at 6pm

Box Jump 4x3


High Hang Clean x2 @60-70%


Tempo Front Squat 3x5 (3, 2, X) @55-65%


Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Bent Over Row x 8 @ 75-80% 1RM


2) Single Arm KB Push Press x 10 each arm


3) 20 Band Triceps Pushdowns + 20 DB Curls

Endurance Training at 8pm

Hack Special
Plyos, agility, sprints



Thursday 1st August 2019

Today's Training


8 minute AMRAP:
10 Calorie Ski/Bike
10 Calorie Row


Rest 4 minutes


8 minutes for max distance:
Dball/Sandbag Carry


Rest 4 minutes


8 minute AMRAP:
5 Burpee Pull Ups/Muscle Ups
20 Tuck Ups


Gymnastics at 7pm

Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Shoot Throughs

2) Rope Climbs

3) Wall Climbs

4) Single Leg Hops



Wednesday 31st July

Today's Training


Build to a heavy 3RM TnG Power Clean

- This can also be done as 3RM Power Snatch if preferred.

Partner WOD
In pairs and alternating exercises complete AMRAP in 15 minutes:
6 Power Cleans 70/50kg
9 Toes to Bar
12 Press Ups

Barbell Club at 6pm

Block Power Snatch x2 @55-70%


Block Power Clean x2 @55-70%

Strength Training at 7pm

Front Squat - Build to a 5RM for the day


3 sets:
Romanian Deadlift x 10 reps
DB Elevated Lunge x 6 reps each leg (Start and finish reps stood on a 20kg plate)
Rest 60 seconds between exercises


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


Endurance Training at 8pm

Every 90 secs x 4 rounds (36 minutes)

Working 60 secs on/30 secs off:
1) Crash mat running
2) D-ball hold
3) Turkish get ups
4) Wall sit hold
5) Cal bike
6) Reverse plank hold


Tuesday 30th July 2019

Today's Training

Movement Development - Overhead Squats

Mobility, technique and strength work to develop a strong Overhead Squat.

Build to a challenging set of 5

12 minute AMRAP:
5 Strict Pull Ups
10 Burpees
15 DB Squats 30/20kg


Barbell Club at 8pm

Seated Plate Raises 3x10

OH Split Squats 3x8 each leg


Power Jerk + Squat Jerk x2 @50-60%

Gymnastics at 8pm

Kipping/Butterfly Pull Ups and Bar Strength

Our July gymnastics sessions will be focussed on developing the strength and positions to improve your skills on the pull up bar, including kipping and butterfly pull up variations.

Monday 29th July 2019

Today's Training




Every 5 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 90 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
16 KB Goblet Lunges
Row, Ski or Bike 90 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


4 minutes for quality:
Hanging L-Sit
Every break perform 10 Glute Bridges


- You should be able to move through all sets of the Strength/Power exercises unbroken with quality form. Challenge yourself on the weights provided you can maintain quality.

- After the reps move straight onto the Run, Row, Ski or Bike and set off on your 90 second effort.

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

- 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

Depth Jump from low box 5x3


High Hang Snatch x2 @60-70%


Barbell Hip Thrust 3x5 (2, 2, X) - Moderate/Heavy


Strength Training at 7pm

Bench Press - Build to a 8RM for the day
3 x 5 @ 95% of above


3 sets:
Single Arm Landmine Press x 5 each arm
Pendlay Row x 8 reps each arm
Rest 60 seconds between exercises


1) 30 seconds Dips/Press Ups
2) 30 seconds L-Pull Ups

Endurance Training at 8pm

Teams of 3, Split as you wish:

5km row/ski

Then into:

5km run



Copyright © 2014 CrossFit Leeds | Website by Nichomedia
Viagra sans ordonnance légalement | Firma für Erektionsstörungen veröffentlicht Website | Problemen met erectiestoornissen kunnen een groter gezondheidsprobleem | Farmacia online in Italia | Cómo es tener disfunción eréctil