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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Tuesday 11th June 2019

Today's Training

Handstand Walks

Coaching will be on the technique, strength and progressions to develop different variations of Handstand Walks.


Alternatively for gymnastic strength development you can work through the following:

Every 2 minutes x 5 (20 minutes):
1) ~30 seconds Handstand Walk variation (HS Hold/Wall Climb/HS Walk)
2) 1 set Ring Rows/Strict Pull Ups/Muscle Ups



For time:
50 KB Reverse Lunges 28/20kg
Run 400m
50 KB Swings 28/20kg
Run 400m
50 KB Lunges 28/20kg
Run 400m


Time Cap = 16 minutes


Barbell Club at 8pm

Sots Press 3x5 - Light/Moderate


Power Jerk - Work up to heavy triple
*Pause for 3s in catch

Gymnastics at 8pm

Bar Muscle ups

Our June gymnastics sessions will be focussed on developing the strength, technique and positions to learn and improve on your Bar Muscle Ups. These sessions are open to all members and suitable for all abilities and experience.

Monday 10th June 2019

Today's Training


Interval Weight Training (IWT)

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones. An IWT workout is an intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.


The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass.


To get the most out of these kinds of workouts requires you to give a near maximal effort on each and every round. When you hop on the row, ski or bike be prepared to push yourself! These workouts are tough, but the rewards for your efforts are tremendous.





Every 4 minutes x 3
8 Hang Power Cleans @ around 65% 1RM
Row or Ski/Bike 60 seconds @ 90+% effort (Hard but not all out)


Rest 5 minutes


Every 4 minutes x 3
8 Push Press (Not Jerk) @ around 65% 1RM
Row or Ski/Bike 60 seconds @ 90+% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


5 minutes for quality:
Max Press Ups/ Strict HSPU
Every break perform 20 Sit Ups


- You should be able to move through all sets of the 8 reps of Strength/Power exercises unbroken but without concern for how long your set takes.

- After the 8 reps move straight onto the Row, Ski or Bike and set off on your 60 second effort.

- You should be getting around 2-2.5 minutes of rest between each round.

- If you Row in the first part, use Ski or Bike in the second part. If you Ski/Bike in the first part, use Row in the second part.

- For the Press Ups/HSPU, work with a movement difficulty where you can hit a very minimum of 10 reps on your first set.

Barbell Club at 6pm

Deadlift + Snatch - Work up to heavy double


Snatch Pull w/Eccentric 5x3 @75-90%


Strength Training at 7pm

Back Squat 5 x 10
Rest 2-3 minutes between sets
Work around 65% 1RM or heavier than 2 weeks ago


Every 90 seconds x 4:
1) 8-12 Pull Ups
2) 60 seconds Heavy Carry
3) Rest

Endurance Training at 8pm



With only one person working at once complete:
42 DB thrusters, 21 pull ups
30 DB thrusters, 15 pull ups
18 DB thrusters, 9 pull ups


100-80-60-40-20 double unders
50-40-30-20-10 partner sit ups


150 wall balls
100 cal row/ski/bike
50 synchro down ups



Saturday 8th June 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


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

Rest 5 minutes


8 rounds:
30 seconds On/1:00 Off


CrossFit at 10 and 11am

Saturday Sickener

4 rounds for time:
30/24 Calorie Row, Ski, Bike

30 DB Goblet Squats 22.5/15kg

20 Pull Ups

20 Burpees

Time Cap = 30 minutes


Strength Training at 5pm

Coaches Choice!


Endurance Training at 6pm

2 Turkish get ups each arm
4 strict pull ups
6 double KB clean and jerks
8 double KB front rack lunges
10 toes to KB
60 double unders

Sunday Sessions

No Hill Sprint this week as the Leeds Triathlon is on at Roundhay Park


10:30am Sunday Social

Coaches Choice!


11:30am Barbell Club

Halt Pull + Halt Snatch x1 @75-90%


Halt Pull + Halt Clean + Halt Jerk x1 @75-90%


Clean Pull w/Eccentric 5x3 @65-80%



Friday 7th June 2019

Today's Training


Deadlift 5 x 5

Work across all five sets at around 75-80% 1RM
Rest 3 minutes between sets

For time:
40 Single Leg V-Sits
20 DB Man-Makers 2 x 20/15kg
40 Single Leg V-Sits


Time Cap = 11 minutes

1 Man-Maker = Press Up + Row + Row + Clean + Squat + STOH


Barbell Club at 6pm

Pause Front Squat 3x3 @75-90%
*3s pause in bottom position
*Same weight for every set


Pull + Power Clean x2 @55-70%


Strength Training at 7pm

3 sets:
Bench Press x 6
Single Leg KB RDL x 6 each leg
Rest 60-90 seconds between exercises


4 sets:
Front Squat x 10
Single Arm Row x 10 each arm
Rest 60-90 seconds between exercises


5 minutes of Press Ups
Every break perform 20-30 second Active Bar Hang or Chin over Bar Hold!

Endurance Training at 8pm

5 rounds:
0-2 mins: 200m run
2-4 mins: 250/200m row/ski
4-5 mins: Max Effort burpee box jumps
5-6 mins: REST

Thursday 6th June 2019

Today's Training


"CrossFit Leeds Aerobic Fitness Test"

5 rounds for max reps:
1 minute on/30 seconds off
Row (Calories)
Wall Balls 20/14lb, 10'
KB Swings 28/20kg

Rest 2 minutes between rounds (2 and a half minutes including the 30 seconds off)

Compare to 3rd July 2018

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) Handstand Walks

2) Single Leg Jumps

3) L-Sit

4) Bar Muscle Ups



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