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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 22nd July 2019

Today's Training


Interval Weight Training (IWT)

Every 5 minutes x 3
10 Hang Power Cleans @ around 60% 1RM
Row, Ski or Bike 90 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 5 minutes x 3
10 Push Press @ around 60% 1RM
Run 400m @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Max Press Ups in 3 minutes

Barbell Club at 6pm

Drop Landing 3x5


High Hang Snatch x3 @50-65%


Barbell Hip Thrust 3x8 (2, 2, X)

Strength Training at 7pm

Every 3 minutes x 5 rounds:


1) Back Squat x 5 @ 70-75%


2) Single Leg Deadlift x 8 each leg


3) 40-100m Heavy Carry (2-4 sets)

Endurance Training at 8pm


AMRAP 20, Alternating exercises:
10 double DB GTOH
10 burpees over the DB
12/10 cal AB/row/ski

Saturday 20th July 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


2 minutes On/45 seconds Off x 6
Rest 3 minutes
1 minute On/45 seconds Off x 3
Rest 3 minutes
30 seconds On/30 seconds Off x 6

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
Compare to 26th January 2019

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm


Buy in:
10 rounds of strict Cindy (5 strict pull ups, 10 press ups, 15 air squats)

DB DT with core-
12 DB deadlifts
9 DB hang power cleans
12 DB sit ups

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

Coaches Choice!


11:30am Barbell Club

Bounding 4x20m


Pause Wall Balls 3x8


Snatch* x2 @60-70%


Clean + Jerk* x2 @60-70%

*Must pause in the catch for Snatch, Clean and Jerk



Friday 19th July 2019

Today's Training


Tempo Squat 3 x 5 @ 53X1 tempo

- Front or Back Squat
- Work around 50-60% 1RM

- 5 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.

For time:
30 Shoulder to Overhead 35KG/25KG
15 Burpee Bar Jumps
30 Front Squats 35KG/25KG
15 Burpee Bar Jumps
30 Thrusters 35KG/25KG
15 Burpee Bar Jumps

Time Cap = 12 minutes

Barbell Club at 6pm

Box Jump 4x3


High Hang Clean x3 @50-60%


Tempo Front Squat 3x5 (3, 2, X) @50-60%


Strength Training at 7pm

Every 3 minutes x 5 rounds (rotate through movements for 5 rounds/45 minutes):


1) Bench Press x 5 @ 75-80% 1RM


2) 10 KB Z-Press + 30 second Weighted Plank


3) Single Arm Row x 10 each arm

Endurance Training at 8pm

Death by Burpee box jumps
EMOM for as long as possible
Burpee Box Jumps
*start with 1 rep in the 1st minute*
*add 1 rep each min*
*when you fail, rest 1 min then…

AMRAP 10 burpees, 10 box jumps, 10 cal AB/ski until 25 mins is complete


Thursday 18th July

Today's Training


3 rounds:

4 minute AMRAP:
3 Muscle Ups or 10 Pull Ups

10 Press Ups/HSPUs

10 DB Box Step Ups


Rest 2 minutes


4 minute AMRAP:
Row, Ski or Bike

Rest 2 minutes


- No scores or prescriptions on weights or movement difficulty for this WOD.

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 Walk

2) Bar Pull Over

3) Box Jumps

4) 10 V-Sits + 10 Sit Ups + 10 second Hollow Hold



Wednesday 17th July

Today's Training


Build to a heavy 3RM TnG Power Clean and Shoulder to Overhead

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

Partner WOD

In pairs complete AMRAP in 12 minutes:
Clean and Jerk 50/35kg


- No dumping the Barbell
- Bar should be a light to medium load so you can work on smooth and consecutive Touch and Go reps.
- Partners alternate through a 150m Run throughout the WOD!


Barbell Club at 6pm

Block Power Snatch x2 @50-60%


Block Power Clean x2 @50-60%

Strength Training at 7pm

Back Squat - Build to a 5RM for the day

1 x Max set @ 90% of above


3 sets:
Front Rack Lunge x 6 reps each leg
Russian Swing x 12 reps
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

Running - Developing consistency and efficiency

Every 12 mins x 3:
1 mile run
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