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This Week's Training

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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Thursday 29th August 2019

Today's Training


2 rounds for max reps:


In 3 minutes complete
Run 400m
Max Burpee Pull Ups


Rest 1 minute


In 3 minutes complete
Row 450/400m
Max Press Ups


Rest 1 minute


In 3 minutes complete
Ski 450/400m or Bike 1000/900m
Max DB Overhead Lunges 2 x 20/15kg


Rest 5 minutes

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) Ring Dips

2) V-Sits

3) HS Walks/Holds

4) Box Jumps



Wednesday 28th August 2019

Today's Training


Build to a Max on the complex:
3 Hang Power Cleans + 3 STOH

This can be done as 3 Hang Power Snatch + 3 Overhead Squats if preferred.

Partner WOD
In pairs working You Go, I Go complete AMRAP in 15 minutes:
12 Press Ups
6 Power Cleans 60/40kg
12 V-Sits
6 Shoulder to Overhead 60/40kg
12 Pull Ups or 4 Muscle Ups
6 Front Rack Lunges 60/40kg

Barbell Club at 6pm

Hang Power Snatch + Hang Snatch x1 @70-85%


Hang Power Clean + Hang Clean x1 @70-85%

Strength Training at 7pm

Deadlift - Build to a 10RM for the day


3 sets:
Front Squat x 10 reps
Single Leg RDL x 6 reps each leg
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

20 mins running and rowing technique

Every 6 mins x 5:
500/400m row
400m run
(aim for consistency in times)




Tuesday 27th August 2019

Today's Training

Movement Development - Wall Balls

Coaching will be on movement quality and efficiency for Wall Balls, including how to choose appropriate weight/height and how to approach sets based on the WOD.



5 rounds for time:
Run 400m
30 Box Jumps 24/20"
30 Wall Ball 20/14lb, 10/9'


Time Cap = 30 minutes


- Ideally we want you to complete this WOD within the 30 minute time cap.That is an average round time of 6 minutes or under.

- Use a Med Ball weight and target height where you're capable of doing the first 30 Wall Balls unbroken and with quality form.

- Use a Box height that allows you to move at a consistent pace and movement quality for the first 30 reps. This may mean going lower than normal.

- The run distance can be scaled back if required.

- Compare to 21st May 2019



Barbell Club at 8pm

Barbell OH Reverse Lunge 4x5 each leg


Power Jerk x2 @75-85%

Gymnastics at 8pm

Handstand Press Ups
Our August gymnastics sessions will be focussed on developing the strength and positions to improve your Handstand Press Ups. These sessions are suitable for all abilities and experiences.

Monday 27th August 2018

Bank Holiday Opening Hours

Please note we will be open the following times today:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Team WOD


Today's Training

CrossFit @ 10am

Bank Holiday Team WOD


In teams of 2 or 3 you have 30 minutes to complete the following WOD while accumulating max calories on the Row/Ski/Bike:

Run 1800m

90 DB Thrusters 2 x 20/15kg

90 Burpees over the DBs

90 Sandbag Lunges 30/22.5kg


- Score is total calories accumulated on the Row/Ski/Assault Bike.

- Teams can have someone working on the Row/Ski/Assault Bike at the same time as having one person working through the WOD reps.

- The reps of the WOD can be broken down however your team choose and movements performed in any order provided the total reps are complete in 30 minutes.

- Scaling options available on all exercises as normal.


Bank Holiday Met Con @ 6pm



Please note there are no Speciality Classes on today, however we have provided the Barbell Club and Strength Programmes below for anyone that wants to get them in during Open Gym.


Barbell Club

Depth Jump - Max height from low box


High Hang Snatch + Hang Snatch x2 @70-85%


Hang Snatch Pull 4x3 @80-90%


Strength Training

Bench Press - Build to a 5RM for the day
3 x 3 @ 90% of above


3 sets:
Single Arm Landmine Press x 6 each arm
Pendlay Row x 10 reps each arm
Rest 60 seconds between exercises


1) 30 seconds Dips/Press Ups
2) 30 seconds L-Pull Ups


Saturday 24th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


1 minute Easy/1 minute Hard x 6

Rest 3 minutes
45 seconds On/30 seconds Offx 6
Rest 3 minutes
20 seconds On/20 seconds Off x 9

CrossFit at 10 and 11am

Saturday Sickener


Partner WOD
In pairs and alternating exercises complete AMRAP in 30 minutes:
30 DB Deadlifts 2 x 20/15kg
20 DB Hang Squat Cleans 2 x 20/15kg
20/15 Calorie Row, Ski or Bike
20 Burpees
20 DB Thrusters 2 x 20/15kg
20 Toes to Bar
20/15 Calorie Row, Ski or Bike


Strength Training at 5pm

Coaches Choice!

Endurance Training at 6pm

For time:
1600m row
1600m ski/3.5km bike
1600m run
800m row
800m ski/2km bike
800m run
400m row
400m ski/1km bike
400m run
200m row
200m ski/500m bike
200m run

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 3x20m


Jump Squats 4x3 - pause in landing - light or no weight


Snatch x2 - Work up to heavy double


Clean + Jerk - Work up to heavy double

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



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