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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 24th May 2019

Please note we will be open the following times on Bank Holiday Monday 27th May:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Team WOD


Today's Training


Deadlift 5 x 3

Work across all five sets at around 80-85% 1RM
Rest 3 minutes between sets
5 rounds for time:
10 DB Thrusters 2 x 20/15kg
Run 150m

Barbell Club at 6pm

Pause Front Squat 3x3 @70-80%
*3s pause in bottom position


Deadlift + Power Clean x2 @50-60%


Strength Training at 7pm

3 sets:
Bench Press x 5
Single Leg KB RDL x 5 each leg
Rest 60-90 seconds between exercises


3 sets:
Front Squat x 10
Single Arm Row x 10 each arm
Rest 60-90 seconds between exercises


5 minutes of Pull Ups
Every break perform 30 second KB Rack Hold

Endurance Training at 8pm

Every 3 mins x7 @ 100%:
300m run
10 burpee box jumps

Thursday 23rd May 2019

Today's Training


Every minute on the minute for 32 minutes (8 rounds):
1) 15/12 Calorie Row
2) 20 Sit Ups
3) 12/10 Calorie Ski or Bike
4) 30m Heavy Farmers Walk
Aim to work with Calories/Reps/Weights that you can maintain for the full 8 rounds.

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) Handstand Press Ups

2) Box Jumps 

3) Ring Support Hold

4) Slow N Grow Pull Ups



Wednesday 22nd May 2019

Today's Training


Every minute on the minute for 12 minutes:
Minutes 1-6) 1 Power Clean + 2 STOH
Minutes 7-12) 1 Power Clean + 1 STOH


- For minutes 1-6 start at around 60% max Clean and Jerk and build weight across.
- For minutes 7-12 work across at around 85% max Clean and Jerk
- This can be done with Power Snatch + OHS using same percentages but of 1RM Power Snatch

Partner WOD
In pairs and alternating rounds complete AMRAP in 15 minutes:
3 Deadlifts 70/50kg
3 Hang Power Cleans 70/50kg
3 STOH 70/50kg
9 Burpees Over the Bar

Barbell Club at 6pm

Pull + Snatch x2 @70-80%


Pull + Clean + Jerk x1 @70-80%

Strength Training at 7pm

Bench Press 5 x 10
Rest 3 minutes between sets
Work around 70% 1RM


Every 90 seconds x 4:
1) 5 Heavy DB Thrusters
2) 8 Single Arm Rows each arm
3) 30-45 seconds Landmine Rotations


Endurance Training at 8pm

Calorie row/ski/bike*

*Every 5 mins perform:
40 mountain climbers
40 double unders
5 strict pull ups


Tuesday 21st May 2019

Today's Training

Movement Development - Wall Balls

Coaching will be on movement quality and efficiency for Wall Balls, including how to choose appropriate weight/height and how to approach sets based on the WOD.



5 rounds for time:
Run 400m
30 Box Jumps 24/20"
30 Wall Ball 20/14lb, 10/9'


Time Cap = 30 minutes


- Ideally we want you to complete this WOD within the 30 minute time cap.That is an average round time of 6 minutes or under.

- Use a Med Ball weight and target height where you're capable of doing the first 30 Wall Balls unbroken and with quality form.

- Use a Box height that allows you to move at a consistent pace and movement quality for the first 30 reps. This may mean going lower than normal.

- The run distance can be scaled back if required.

- Compare to 7th October 2017


Barbell Club at 8pm

Sots Press 3x5


Power Jerk x 3 @55-65%
*Pause for 3s in catch

Gymnastics at 8pm


Our May gymnastics sessions will be focussed on developing the strength, mobility and positions to learn and improve on your Handstand Holds and Walks. These sessions are open to all members and suitable for all abilities and experience.

Monday 20th May 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 Shoulder Press @ 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:
Max Strict Pull Ups
Every break perform 30 second Front Leaning Rest


- 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 @50-60%


Snatch Deadlift w/Eccentric 5x3 @70-80%

Strength Training at 7pm

Full Body Strength Training


3 sets:
Double KB Squat x 5
Bent Over Row x 5

Rest 60-90 seconds between exercises


3 sets:
DB Chest Press x 10
Deadlift x 10

Rest 60-90 seconds between exercises


5 minutes of Press Ups
Every break perform 12 Single Leg V-Sits


Endurance Training at 8pm

Partner WOD

EMOM 40:
1) 150m-200m sandbag run (1 sandbag between you)
2) 30 partner wall balls
3) Max cal row/ski/bike
5) 150m-200m sandbag run (1 sandbag between you)
6) 15-20 synchro down ups
7) Max cal row/ski/bike
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