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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 22nd September 2017

Today's Training

Deadlift 2 x 5, 1 x AMRAP

Work across all 3 sets at around 75-80% of your 1RM

Rest 3 minutes between sets

On your 3rd set perform as many reps as possible without loss of form


For time:

1-2-3-4-5-6 Muscle Ups

Complete 15 Wall Ball (20/14lb, 10/9') after each round


Time Cap = 10 minutes


Muscle Ups can be Ring or Bar

Scale Muscle Ups to (in order of difficulty)...

Burpee Chest to Bar Pull Ups

Burpee Pull Ups

Burpee Jumping Pull Up


Endurance Training @ 8pm

Part A

3 minutes Max Calories Assault Bike

Rest 3 minutes

Part B

3 minutes Max Calories Ski

Rest 3 minutes

Part C

3 minutes Max 10m Shuttle Sprints

Rest 3 minutes


Every 3 minutes x 6:

1) 50% of Part A @ 100% effort

2) 50% of Part B @ 100% effort

3) 50% of Part C @ 100% effort



Thursday 21st September 2017

Today's Training

Gymnastics Skills - Rope Climbs

Coaching will be focussed on rope climbs and their various progressions.

We recommend bringing a spare pair of long socks for rope climbs to protect your shins from rope burns.


If you are competent with rope climbs work through 5 sets of:

1-3 Rope Climbs (Any variation of L-sit, Legless, Regular).


3 rounds for max reps

1 minute on/30 seconds off:

Strict Handstand Press Ups

KB Swings 32/24kg

Row/Assault Bike/Ski (Calories)


Gymnastics @ 8pm

September Gymnastics sessions will focus 30 minutes on Pistols and 30 minutes on Handstand Press Ups.



Wednesday 20th September 2017

Today's Training

7 Sets:

1 Power Clean +  3 Hang Squat Cleans


For technical focus, work across at a weight that allows development of technique and key positions.

For experienced lifters, start around 60% 1RM Squat Clean and build the weight across sets.


Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:

3 Power Cleans 70/45kg

10 Burpees

3 Power Cleans 70/45kg

Run 150m


Endurance Training @ 8pm

Every minute on the minute for 30 minutes:

1) 18/15 Calorie Row

2) 15 Burpees

3) Rest

4) 60 secs Max Calorie Row

5) 60 secs Max Burpees

6) Rest



Tuesday 19th September 2017

Today's Training

Strict Pull Ups 5 x 3-5 reps

Use an appropriate variation depending on your current strength.

The following variations are increasing in difficulty and can be viewed on our Pull Up Progressions video

- Feet assisted Pull Up

- Partner Assisted Pull Up

- Pull Up

- Weighted Pull Up


If you can currently do 0-4 Pull Ups and are looking to spend some extra training time increasing your Pull Up strength, we have created a programme that you can follow here.


For time:

Run 800m

30 Tuck Ups

30 DB Push Press 2 x 20/15kg

Run 400m

20 Tuck Ups

20 DB Push Press 2 x 20/15kg

Run 200m

10 Tuck Ups

10 DB Push Press 2 x 20/15kg


Competition Training

In pairs complete the following for time:

50 Calorie Ski

A) 100m D-Ball Carry 60/40kg, B) 400m Run

20 Hang Squat Clean 70/45kg

A) 400m Run, B) 100m D-Ball Carry 60/40kg

50 Calorie Assault Bike

A) 100m D-Ball Carry 60/40kg, B) 400m Run

20 D-Ball Cleans 60/40kg

A) 400m Run, B) 100m D-Ball Carry 60/40kg

50 Calorie Row

A) 100m D-Ball Carry 60/40kg, B) 400m Run

20 Shoulder to Overhead 70/45kg

A) 400m Run, B) 100m D-Ball Carry 60/40kg



Monday 18th September 2017

Today's Training

5 Sets:

Back Rack Lunges x 5 each leg

Russian Swing x 10 reps

Rest 2-3 minutes between sets


3 rounds for max reps:

In 2 minutes:

25 Wall Ball 20/14lb, 10/9'

Max Calorie Row

Rest 2 minutes between rounds


Endurance Training @ 8pm

For max Calories on the Assault Bike or Ski Erg:

5 rounds of 60 seconds on/60 seconds off

Rest 1 minute

5 rounds of 45 seconds on/15 seconds off

Rest 1 minute

5 rounds of 30 seconds on/30 seconds off

Rest 1 minute

10 rounds of 10 seconds on/20 seconds off


Total Time = 28 minutes

Compare to 5th December 2016


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