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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 12th September 2018

Today's Training


Deadlift 4 x 6
Work across @ 70-80% 1RM
Pull each rep from a dead stop
Rest 2 minutes between sets
Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:
4 Hang Power Cleans 60/40kg
3 Shoulder to Overhead 60/40kg
2 Front Rack Lunges 60/40kg
15 Wall Ball 20/14lb, 10/9'


Barbell Club at 6pm

Split Jerk - Work up to heavy triple

Split Jerk 5x2 @80-85% of above

Strength Training at 7pm

Box Squat 4 x 6

3 sets:
RDL x 8-12
Aleknas x 8-12
Landmine Squat x 8-12

50 Russian Swings
Go heavy and aim to work through in 2-4 sets with minimal rest.


Endurance Training at 8pm

10-20-30-20-10 reps for time:
Unbroken Wall Ball
Frog burpees

*Run 400m after each round!


Tuesday 11th September 2018

Today's Training

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

- No scores or prescriptions on movement difficulty for this WOD.
- Pull Ups/Muscle Ups/HSPUs can be strict or kipping.
- Work through with quality form and full range of movement on the body weight exercises, then push hard through the Calories on the 4th minute.


Barbell Club at 8pm

Snatch - Work up to heavy triple

Snatch 5x2 @80-85% of above


Gymnastics at 8pm

Kipping for Pull Ups/Chest to Bar/Muscle Ups


Full Body Gymnastics Conditioning



Monday 10th September 2018

Today's Training


Every 2 minutes x 3
1) Front Rack Lunge x 5
2) KB Swing x 10

4 rounds for max reps
In 90 seconds:
Run 150m
In remaining time Max Burpee Plate Jumps

Rest 90 seconds between rounds 

Barbell Club at 6pm

Hang Clean + Clean 5x2 @75-85%

Front Squat 5x3 @80-90%


Strength Training at 7pm

Push Press - Build to a 3RM
3 x 2 @ 90% (AMRAP on final set)

3 sets:
Landmine Press x 8-12
Strict Pull Up/Ring Row x 8-12
Press Ups x 8-12
Rest 2 mins

60 second Straight Arm (Weighted) Plank

Endurance Training at 8pm

Partner WOD
In Teams of 2 with only one person working at once complete...

50-40-30-20-10 reps for time:
Calorie Row/Ski/Assault Bike
Burpee Box Jumps 24/20"
Single Arm DB Hang Clean + STOH 30/20kg



Saturday 8th September 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike

1 minute Hard/1 minute Easy x 5

Rest 3 minutes

1 minute On/1 minute Off x 5

Rest 3 minutes

1 minute On/2 minutes Off x 4

CrossFit at 10 and 11am

"Sickening Saturday Circuits"
2 rounds for max reps:
1 minute on/1 minute off

Wall Ball 20/14lb, 10/9'
Row (Calories)
Battle Rope
Sled Push 20/10kg
Ski (Calories)
Ring Dips/Press Ups
Assault Bike (Calories)
DBall Cleans
Sandbag Lunges 30/22.5kg

Strength Training at 5pm


Endurance Training at 6pm

10 rounds:
12 Russian KB swings
9 Box jumps
6 pull ups


10 rounds:
12 KB squats
9 press ups
6 toes to bar


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

Snatch - Work up to heavy triple

Clean + Jerk - Work up to heavy double

Clean Deadlift + Clean Pull 5x2+1 @95-110%

Friday 7th September 2018


Every 90 seconds x 10
1 Power Clean + 2 Push Jerks

Work across at 70-80% 1RM


21-15-9 reps for time:
Hang Power Clean 70/45kg


Time Cap = 8 minutes


Barbell Club at 6pm

Snatch w/pause in catch 5x2 @70-80%

Clean Pull 5x3 @90-105%


Strength Training at 7pm

Deficit Deadlift 4 x 6

- Stand on a 20kg plate

- Pull each rep from a dead stop

- Work across at around 70-75% 1RM

3 sets:
Bent Over Row x 8-12
DBall Clean x 4-6
Pull Ups x 5-10
Rest 2 minutes

200m DBall/Sandbag Front Loaded Carry

Endurance Training at 8pm

Every 10 mins x4:
1) 100/80 cal AB/row/ski
2) DB DT: 5 rounds: 12 deadlifts, 9 hang power cleans, 6 STOH
3) 100/80 cal AB/row/ski
4) DB FRAN: 21-15-9 DB thrusters, pull ups



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