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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Wednesday 7th March 2018

Today's Training


Every 90 seconds x 8

1 Power Snatch + 1 Hang Squat Snatch + 3 Overhead Squats


Aim to increase the weight across sets or work across at a weight that allows development of technique and position.

Partner WOD

In pairs and alternating rounds complete AMRAP in 15 minutes:

5 Ground to Overhead 60/40kg

Run 150m


Ground to Overhead can be Snatch or Clean and Jerk

Aim to keep the Ground to Overhead unbroken for as long as possible

Barbell Club at 6pm

Split Jerk

Work up to a heavy single

Strength Training at 7pm

Deadlift and Pulling

A) Deadlift

5 reps @ 75% of working 1RM
3 reps @ 85% of working 1RM
1+ reps @ 95% of working 1RM


Working 1RM is 90% of 1RM

If you performed this session on 14th February 2018 then add 5kg to your 1RM and work calculations out from there.

Wendler 531 - How to Build Pure Strength

B) Pendlay Row 3 x 5

Aim to go heavier than last week

C) EMOM12:

1) 30 second Farmers Walk (Right arm)

2) 30 second Farmers Walk (Left arm)

3) 20 second D-Ball/Sandbag Hold (Hold D-Ball/Sandbag in front of chest - Go Heavy!)


For Farmers Walk, hold single KB in one hand with straight arm and focus on keeping shoulders back and hips aligned.


Endurance Training at 8pm

EMOM 20:
1) 15/12 cal Assault Bike or Ski
2) 150-200m run
3) 1 round of Cindy (5 Pull Ups + 10 Press Ups + 15 Squats)
4) Rest

Rest 3 minutes
Complete 3 rounds of the above for time with no rest!
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