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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Monday 11th February 2019

Today's Training


Every 2 minutes x 4 rounds (16 minutes)

1) 5 Back Squats @ 75-82.5% 1RM 

2) 30 seconds Press Ups


3 rounds for max reps
1 minute On/30 seconds Off:
Row/Ski/Bike (Calories)
Single Arm OH DB Reverse Lunge 20/15kg


Barbell Club at 6pm


Hang Snatch - Work up to heavy double


Halt Snatch Pull

5x3 @85-95%


Strength Training at 7pm

Max Effort Upper

A) Shoulder Press - Build to a 3RM
3 x 2 @ 90% of above


B) 4 sets:
DB Chest Press x 10 reps
Bent Over Row x 10 reps
Rest 60-90 seconds between exercises


1) DB Flyes x 12-15
2) 30 seconds Banded Triceps Pushdown
3) 30 seconds Weighted Front Leaning rest


Endurance Training at 8pm

PARTNER WOD- alternating rounds
10 rounds (5 each):
10 DB clean and jerk
10 toes to bar/V-Sits/Tuck Ups
150m run

Straight into…

10 rounds (5 each):
10 DB thrusters
10 Burpees over the DB
150m ski/row



Saturday 9th February 2019

Today's Training

RoWoD at 9am

4 rounds:
1 min Steady (Recovery Pace)
1 min Medium (5k pace)
1 min Hard (2K pace)


Rest 5 minutes


10 rounds:
40 seconds On/1:20 Off


CrossFit at 10 and 11am

Saturday Sickener

For time:
50/35 Calorie Row/Ski/Assualt Bike
50-40-30-20-10 reps of:
KB Swings 24/16kg
Sit Ups
Sandbag Lunges 22.5/15kg
50/35 Calorie Row/Ski/Assault Bike
Time Cap = 35 minutes
Compare to 17th February 2018

Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

12 DB Hang power cleans
12 burpees over the DB


10 DB snatches
10 DB press ups
10 DB sit ups


DB Manmakers

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

3 Position Snatch x1 @60-75%


Hang Clean + Clean + Jerk x1 @60-75%


Halt Clean Pull 5x3 @85-95%



Friday 8th February 2019

Today's Training


Skill - Kettlebell Clean + Jerk and Snatch
Coaching and technique for KB Cleans, Jerks and Snatches

3 rounds for time:
80 Double Unders
40 Wall Ball 20/14lb, 10/9'
8 Muscle Ups or Burpee Pull Ups


Time Cap = 12 minutes


Barbell Club at 6pm


Halt Split Jerk x2 @60-70%

*Pause in catch


Halt Jerk Dip

5x3 @85-95%

*Pause in bottom of dip


Strength Training at 7pm

A) Deadlift - Build to a 3RM
then perform 3 x 2 @ 90% of above


B) 4 sets:
Hip Thrust x 8
DB Rack Lunges x 7 each leg
Rest 60-90 seconds between exercises


1) Double KB Squat x 9
2) 30 seconds Heavy Dball Cleans (2-3 reps)
3) 30 seconds Glute Bridge Hold

Endurance Training at 8pm

4 rounds @ 100% effort:
10/8 cal Assault Bike
4 D-ball cleans
8 burpee box jumps
4 D-ball cleans
10/8 cal Assault Bike
Rest 5 minutes between rounds

Thursday 7th February 2019

Today's Training


12 minute AMRAP:
Run 300m
15 Toes to Bar (Toes to Bar scaling options)


Rest 3 minutes


12 minute AMRAP:
Row, Ski 300m or Bike 600m
15 Press Ups or Handstand Press Ups (HSPU scaling options)


Score is total Toes to Bar + Press Ups/HSPUs completed

10 minutes Stretch and Cool Down

Gymnastics at 7pm

Full Body Gymnastics Coaching and Conditioning

Every 90 seconds x 5 rounds:

30-45 seconds work per station focussing on technique and position.

1) Strict Pull Ups

2) Straddled Side Plank

3) Ring Dips and Support

4) Headstands



Wednesday 6th February 2019

Today's Training


Every minute on the minute for 12 minutes:
1 Power Clean + 1 Hang Squat Clean
This can also be done as 1 Power Snatch + 1 Hang Squat Snatch
Start around 60% and maintain weight for technical focus or build weight across as strength and technique allow.
Partner WOD
In pairs complete the following in 15 minutes:

3 rounds each, alternating:
6 Hang Squat Cleans 60/40kg
10 Tuck Ups

3 rounds each, alternating:
8 STOH 60/40kg
8 Pull Ups

In remaining time, alternating rounds complete AMRAP:
10 Deadlifts 60/40kg
6 Burpees Over the Bar

Barbell Club at 6pm


Pull + Snatch - Work up to heavy double


Pull + Clean + Jerk - Work up to heavy double


Strength Training at 7pm

A) Every 2 minutes x 5 (20 minutes):
1) Alternating DB Shoulder Press x 7 each arm
2) 30 seconds Pull Ups


B) Every 90 seconds x 3
1) Landmine Press x 10
2) 20 seconds Single Arm KB Row
3) 20 seconds Single Arm KB Row


C) 4 sets:

30m Overhead KB Walk (both KBs overhead)


Work as a pair and alternate every 30m.


Endurance Training at 8pm

10 rounds:
5 pull ups
10 press ups
15 air squats

Straight into-

10 rounds:
5 chest to bar
10 DB push press
15 wall balls



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