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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Wednesday 18th July 2018

Today's Training


Deadlift 4 x 8
Work across @ 60-70% 1RM
Pull each rep from a dead stop
Rest 2 minutes between sets

Partner WOD

You Go, I Go
10-9-8-7-6-5-4-3-2-1 reps of:
KB Swings 32/24kg

Time Cap = 14 minutes


Partner A does 10 KB Swings, Partner B does 10 KB Swings, Partner A does 10 Burpees, Partner B does 10 Burpees, etc.


Barbell Club at 6pm

Squat Jerk x3 @50-60%

Power Jerk x2 @75-85%

Strength Training at 7pm

Front or Back Squat - Build to a 5RM
3 x 3 @ 90% (AMRAP on last set)

4 sets:
RDL x 8

1) 8-12 Dball/Sandbag Lunge
2) 8-12 Russian Swings (Single or Double KB)
3) 20-30 sec Hollow Hold


Endurance Training at 8pm

Perform as 1,2,3,4,5 min AMRAPs. Rest 90 secs between each.
250m row/ski
20 DB snatches
15 wall balls
10 HSPU/press ups
5 strict pull ups



Tuesday 17th July 2018

Today's Training

Every minute on the minute for 30 minutes:
1) 20-30 seconds Strict Pull Ups/Muscle Ups
2) 20-30 seconds Press Ups/Strict HSPU
3) 20-30 seconds V-Sits/Tuck Ups/Sit Ups
4) Max Calorie Row/Ski/Assault Bike
5) Rest


- No scores or prescriptions on movement difficulty for this WOD.
- Work through with quality form and full range of movement on the body weight exercises, then push hard through the Calories every 4th minute


Barbell Club at 8pm

High Hang Snatch x3 @55-65%

Snatch-Grip RDL 5x5


Gymnastics at 8pm

Ring Muscle Ups and Pulling Strength


Full Body Gymnastics Conditioning



Monday 16th July 2018

Today's Training


Every 2 minutes x 3
1) Front Rack Lunge x 6 each leg
2) Russian Swing x 10
Bar can be taken from the floor or out the rack for lunges.
Swings can be single or double KB.


5 rounds for time:
Run 200m
20 Wall Ball 20/14lb, 10/9'

Barbell Club at 6pm

High Hang Clean x3 @55-65%

Tempo Front Squat 5x5 @50-60%, 30X1 Tempo

Strength Training at 7pm

Shoulder Press - Build to a 5RM
then perform
3 x 3 @ 90% of 5RM (AMRAP on final set)

4 sets:
Landmine Press (standing) x 8

1) 1 set Strict Dips/Press Ups
2) 8-12 Alternating KB Push Press (4-6 each arm)
For the alternating KB Push Press, hold one KB in each hand in rack position then alternate the pressing arm (non-pressing arm remains in rack position).

Endurance Training at 8pm

Partner WOD
In teams of 2 complete 10 rounds (5 each alternating):
150m row
15 burpees over the rower
150m run

Perform each round @ 100% effort!



Saturday 14th July 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
2 minutes On/45 seconds Off x 5
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 5

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


Strength Training at 5pm


Endurance Training at 6pm

7 rounds for time:
400m run
7 Burpee D-ball over the box

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

Halt Snatch Deadlift + Halt Snatch x2 @70-80%

Halt Clean Deadlift + Halt Clean + Jerk x2 @70-80%

Clean Deadlift w/Eccentric 5x5 @80-90%



Friday 13th July 2018


Every minute on the minute for 12 minutes:
1 Power Clean + 2 Push Jerks

Work across at around 50-60% max Clean and Jerk
Pause 2 seconds in receiving position on all movements

"Friday 13th"

5 rounds:

12 KB Swings 24/16kg

9 Thrusters 40/25kg

7 Pull Ups (Scale to Ring Rows)

On the top of every minute perform 3 burpees!


Time Cap = 13 minutes

Compare to 13th October 2017


Barbell Club at 6pm

Hang Pull + Hang Snatch x2 @55-65%

Snatch High Pull 5x3 @70-80%


Strength Training at 7pm

Deadlift - Build to a 5RM
then perform
3 x 3 @ 90% (AMRAP on last set)

4 sets:
Pull Ups x 5

1) 2-3 DBall Clean to Shoulder
2) 8-12 DB Box Step Ups (Hang)
3) 20-30 secs Hanging L-sit/Tuck Hold

Endurance Training at 8pm

EMOM 20:
1) 15 heavy or high wall balls
2) 20 Russian KB swings
3) 15 toes to bar
4) 20 cal AB/row/ski


3 rounds of above for time without rest!



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