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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 13th May 2019

Today's Training


Every 2 minutes x 5:
8 Deadlifts
Aim to work across all 5 sets at 60-70% 1RM
Rest 5 minutes
Every 2 minutes x 5:

30 seconds Strict Muscle Ups/Pull Ups/Ring Rows

Rest 5 minutes

10 minute AMRAP:
10 DB Overhead Lunges 2 x 20/15kg
20 Sit Ups
10 DB Power Cleans 2 x 20/15kg


Barbell Club at 6pm

Snatch - Work up to heavy single


Snatch Pull 4x3 @90-105%


Strength Training at 7pm

Back and Biceps


A) Pendlay Row 5 x 5
Rest 2-3 minutes between sets


B) 3 sets:
8 Single Arm Landmine Rows each arm
5-10 Chin Ups
Rest 60 seconds between exercises


C) EMOM9 (3 rounds):
1) 30 seconds Landmine Rotations
2) 30 seconds Barbell Curls
3) 30 seconds Hollow Leg Lifts

Endurance Training at 8pm


Working You Go I Go with your partner complete AMRAP in 36 minutes:

15 Russian Swings + 300m Run

15 KB Goblet Squats + 300/250m Row

15 Burpees + 30/24 Calorie Ski or Bike



Saturday 11th May 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike




18 rounds:

1 minute Row, Ski or Bike

1 minute Rest


Use your 2k Pace as Par and aim to maintain that or faster on all 18 intervals!


CrossFit at 10 and 11am

Saturday Sickener


For time:
Run 400m
50 Single Leg V-Sits
Run 400m
50 Squats
Run 400m
50 Press Ups
Run 400m
50 KB Walking Lunges 24/16kg
Run 400m
50 Pull Ups
Run 400m
50 KB Swings 24/16kg
Run 400m
50 Sit Ups
Run 400m


Time Cap = 35 minutes


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

EMOM 25:
1) 150m run
2) 45 secs front rack KB hold
3) 50-75 double unders
4) 45 secs front leaning rest
5) 12 box step 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

Snatch x3 @75-90%


Clean + Jerk x2 @75-90%


Clean Pull
5x3 @85-100%



Friday 10th May 2019

Today's Training


Every minute on the minute for 15 minutes:
1) 30 seconds Muscle Ups/Pull Ups/Ring Rows
2) 30 seconds Press Ups/Handstand Press Ups
3) 30 seconds V-Sits/Tuck Ups/Sit Ups
3 rounds for max reps
1 minute On/30 seconds Off:
Burpee Pull Ups
DB Step Overs 2 x 20/15kg, 24/20"
Calorie Row, Ski or Bike

Barbell Club at 6pm

Clean - Work up to heavy double


Front Squat 4x3 @80-90%


Strength Training at 7pm

Back and Biceps


A) 4 sets:
Deadlift x 8
Rest 2-3minutes


B) 4 sets:
Bent Over Row x 10
DB Russian Twist x 10 each side
Rest 90 seconds


C) 5 minutes of DB Renegade Rows (No Press Up)
Every break perform 10 Tuck Ups

Endurance Training at 8pm

30 minute Ladder:
1,2,3,4, etc.
Devils press
2,4,6,8, etc.
Toes to bar
3,6,9,12, etc.
Cal bike/row/ski

Thursday 9th May 2019

Today's Training


Movement Development - Heavy Carries

Technique, breathing and variations on Front Loaded Carries


In teams of 3 perform 3 rounds of the following medley of carries:
40m Heavy Dball/Sandbag Bear Hug Carry
40m KB Rack Carry
40m Farmer's Walk


All team members rotate through Bear Hug Carry, then all team members rotate through KB Rack Carry, then all team members rotate through Farmer's Walk Carry. Repeat for 3 rounds.

12 minute AMRAP:
Run, Ski, Row 200m or Bike 500m
3 Dball Cleans
No prescription on weights for this WOD. Choose to go light and fast or heavy and less fast!

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) Cartwheels

2) Ring Dips or Press Ups

3) Slow N Grow Pull Ups

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



Wednesday 8th May 2019

Today's Training


Every 2 minutes x 7
1 Power Clean + 1 Thruster + 1 STOH + 1 Hang Squat Clean + 1 Front Squat


- Aim to start at around 50-60% of 1RM Thruster/Push Press and build weight across as strength and technique allow.

Partner WOD
In pairs and alternating rounds complete AMRAP in 14 minutes:
4 Thrusters 60/40kg
6 Front Rack Lunges 60/40kg
8 Chest to Bar Pull Ups

Barbell Club at 6pm

Halt Snatch 5x2 @80-90%


Halt Clean + Jerk 5x1+2 @80-90%

Strength Training at 7pm


A) 5 sets:
Back Squat x 5
Rest 3 minutes between sets


B) 4 sets:
DB Bulgarian Split Squat x 5 each leg
Russian KB Swing x 10
Rest 90 seconds


C) 400m Heavy Front Loaded Carry (DBall/KB/Sandbag)
Every break perform 10 Air Squats


Endurance Training at 8pm

Hack Special
Mix of high intensity efforts with agility, plyometrics etc.
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