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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Friday 26th May 2017

Today's Training

Deadlift - 25 minutes to build to a 5RM

Compare to 1st August (3RM), 5th December (1RM)


3 rounds for time:

15 Box Jumps 24/20"

15 KB Swings 32/24kg

15 Burpees


Endurance Training @ 8pm

For time

Run 1 mile


Rest 3 minutes


20-15-10-5 Calories:

Assault Bike



Rest 3 minutes


Run 1 mile



Thursday 25th May 2017

Today's Training

Hang Power Snatch 6 x 2

Start around 60% 1RM and build weight up across sets


Every minute on the minute for 15 minutes:
1) 30 seconds Press Ups
2) 30 seconds Handstand Hold
3) 30 seconds Max Toes to Bar


Note total Toes to Bar across all 5 rounds


Gymnastics @ 8pm




Wednesday 16th May 2017

Today's Training

Push Press - 20 minutes to work up to a 3RM

Take bar from the floor.

This is a Push Press and not a Jerk!

Compare to 10th April 2017

Partner WOD

For time:

100 KB Swings 32/24kg

Run 1 mile (4 x 400m, alternating)

100 Wall Balls 20/14lb, 10/9'

Run 1 mile (2 x 800m, alternating)


Time Cap = 25 minutes


Endurance Training @ 8pm

10 minutes for quality:

15 DB Shoulder Press

10 V-sits

5 Strict Pull Ups


Rest 5 minutes


10 minute AMRAP:

40m Bear Crawl

30 Double Unders

20 Russian Swings



Tuesday 11th April 2017

Today's Training

Every minute on the minute for 15 minutes:

Minute 1) 30 seconds Muscle Ups/Strict Pull Ups

Minute 2) 30 seconds Strict Handstand Press Ups/Press Ups

Minute 3) 30 seconds Hollow Hold


10 rounds for max distance:
Row 30 seconds @ 100% effort
Rest 1 minute


Compare to 11th April 2017


Competition Training

For time

1 round:

Run 800m

40m Single arm DB Overhead Lunge 30/20kg


2 rounds:

Run 400m

20m Single arm DB Overhead Lunge 30/20kg


4 rounds:

Run 200m

10m Single arm DB Overhead Lunge 30/20kg



Monday 22nd May 2017

Today's Training

Back Squat - 20 minutes to work up to a 5RM

Compare to 3rd April 2017



21-15-9 reps of:

Thrusters 42.5/30kg

Pull Ups (scale to jumping pull ups)

Time Cap = 10 minutes


Compare to 25th April 2016


Endurance Training @ 8pm

Every 3 minutes x 6:

Row 250/200m

12 Burpee Box Jumps


Do first round at 85-90% effort and aim to maintain a consistent pace throughout.

You should get a minimum of 1 minute rest on round 1. If less then reduce the number of Burpee Box Jumps appropriately.



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