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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Saturday 9th June 2018

Today's Training

RoWoD at 9am

Row, Ski or Assault Bike
3 rounds:
120 seconds On/60 seconds Off
90 seconds On/60 seconds Off
60 seconds On/60 seconds Off
30 seconds On/3 minutes Off

CrossFit at 10 and 11am

Saturday Sickener
Partner WOD
You Go, I Go - 30 minute AMRAP:
Run 200m
10 Burpees
10 Toes to Bar
Run 400m
15 Thrusters 30/20kg
15 Curls 30/20kg
Run 800m
20 KB Swings 24/16kg
20 KB Lunges 24/16kg

Strength Training at 5pm


Endurance Training at 6pm

For time:
800m row
40 DB hang cleans
800m run
40 DB push press
800m ski
40 DB rack lunges
400m row
20 DB hang cleans
400m run
20 DB push press
400m ski
20 DB rack lunges

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

Pull + Snatch - 2+1 - Work up to heavy set

Clean + Jerk - 1+2 - Work up to heavy set

Back Squat 5x3 @75-85%



Friday 15th June 2018


Bench Press

10 @ 70% 1RM
8 @ 75% 1RM
6 @ 80% 1RM
4 @ 85% 1RM
2 @ 90% 1RM
Rest around 2 minutes between sets.
Percentages are approximate. Aim to start at a weight you can move well for 10 reps and increase the load each set as the reps come down.
If you did this on 18th May 2018 aim to add 2.5kg to each of the working weights.

For time:
Row or Ski 600/500m or Assault Bike 1.5/1.2km
30 DB Push Press 2 x 20/15kg
20 Burpees over the Dumbbells


Barbell Club at 6pm

Snatch Balance - Work up to heavy triple

Pull + Power Snatch + Snatch x1 - Up to 80%


Strength Training at 7pm

A) Deadlift 5 x 3
- Aim to work across at around 80% 3RM
- Take each rep from a dead stop
- Rest 2 minutes between sets

B) 4 sets:
6 Double KB Swing + 6 Double KB Rack Lunges
Rest 2 minutes between sets

C) 3 sets:
5 KB SL Deadlift each leg
100m DBall/Sandbag Carry
Rest 1-2 minutes between each exercise

Endurance Training at 8pm



7 rounds for time:
10x10m shuttle sprints
10 press ups
10 pull ups



Thursday 14th June 2018

Today's Training


Every minute on the minute for 40 minutes:

1) 8-12 Single Arm DB Hang Clean and Jerk (R)
2) 3-5 Muscle Ups or 8-12 Pull Ups
3) 8-12 Single Arm DB Hang Clean and Jerk (L)
4) Max Burpee Box Jumps
5) Rest


- No prescription on movement difficulty on this WOD.

- Work through with quality form and full range of movement at a pace that provides appropriate training for what you want to achieve and how your body is feeling! 


Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning


Every minute on the minute for 30 minutes:

20-30 seconds work per station focussing on technique and position.

1) Strict Handstand Press Ups

2) V-Sit

3) Rope Climb

4) Candlestick Roll to Pistol

5) Rest



Wednesday 13th June 2018

Today's Training


Every 90 seconds x 8
1 Squat Clean + 3 Shoulder to Overhead + 1 Hang Squat Clean

Build up to around 75-80% of max STOH or work across at a weight that allows development of positions and technique.

Partner WOD

In pairs working 1 minute on/1 minute off complete 12 rounds (6 rounds each):
In 1 minute...
Row or Ski 12/9 Calories
AMRAP KB Swings 32/24kg


Barbell Club at 6pm

Split Jerk - Work up to heavy triple

Jerk Dip 5x3 @ 90-100%

Strength Training at 7pm


A) Pause Squats 5 x 3
- Front or Back Squats
- 3 second pause in bottom position
- Aim to work across at around 75-80% 3RM
- Rest 2 minutes between sets

B) 3 sets:
Romanian Deadlift x 6-8 reps
Double KB Rack Lunge x 6-8 reps

1) 8-12 DBall/Sandbag Squat
2) 8-12 Glute Bridge
3) 8-12 V-Sit/Tuck Ups


Endurance Training at 8pm

EMOM 30:
1) 50-75 double unders
2) 20 KB snatches
3) 5-10 Strict Pull Ups
4) 30 Air Squats

5) 10-15 Calorie Assault Bike



Tuesday 12th June 2018

Today's Training

Skill Focus - Pistol Squats

Coaching will focus on movement and strength to develop strong Pistol Squats.


If you are competent with Pistols, work through the following focussing on quality:

Every 2 minutes x 5 (4 rounds)

1) 1 set Pistol Squats

2) 1 set Toes to Bar
"Strength in Depth Qualifier 1"
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 = 11 minutes

Barbell Club at 8pm

Clean - Work up to heavy triple

Clean Pull 5x3 @90-100%

Gymnastics at 8pm

Ring Skills


Full Body Gymnastics Conditioning

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