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Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


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Black + Blue Movement Standards

Clean - The barbell must travel from the floor to the shoulders in one movement. Power Clean, Squat Clean and Split Clean are all acceptable.


Muscle Up - The athlete must go from a straight armed position hanging from the rings with feet off the floor to a position above the rings with arms locked out.

Pull Up - Athletes must go from a straight armed, fully extended position at the bottom, to a position where their chin is wholly above the horizontal plane of the bar at the top.


Double Unders - The athletes rope must pass twice under the feet in one single jump. Missed reps will not be counted.


Handstand Walk - Athletes must start each walk attempt with both hands behind their current start line. Distances will be marked out in 2m increments. Each length will be a total of 8m. To complete a 2m increment the athlete must have both hands on the floor completely over the line.


Front Rack Lunge - With a barbell in the front rack position the athlete must lunge forward until the back knee touches the floor then return to a fully upright position with legs and hips fully extended. Athletes must alternate their lead leg on every rep.


Squat Snatch - The athlete must take the barbell from the floor to a locked out position overhead in one movement. With the bar locked out overhead the athlete must pass through a full squat and then stand to full extension of hips and knees to complete the movement. Power Snatch into Overhead Squat is allowed.


Wall Ball - From a fully upright standing start, the athlete must squat down with the med ball so the hips pass below the height of the knee. At the top of the movement the med ball must make contact with the wall at or above the required target. Any time the med ball touches the floor it must be picked up from a dead position on the floor (no bounce and catch).


Box Jump - The athlete must jump off two feet and land with two feet on top of the box. After landing athletes must stand and show control on top of the box with knees and hips extended. Athletes can jump or step down from the top position.


Burpee Over Rower - Chest and hips must simultaneously contact the floor at the bottom position. To finish the rep the athlete must take off two feet and jump over the rower (in any direction). The repetition is complete once both feet touch the floor on the opposite side of the rower.


Deadlift - The athlete must lift the bar from both plates simultaneously touching the floor to a locked out position at the thigh. Athlete must have hips and knees extended and shoulders behind the line of the bar. Any grip is permitted. Sumo-deadlifts are not allowed.


Hang Power Clean - The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position (i.e. not a squat clean). The athlete must stand up to full extension before the bar leaves the shoulders for the next rep.


Shoulder to Overhead - The bar must travel from the shoulders to a locked out overhead position with knees and hips fully extended and feet in line. This can be a shoulder press, push press, push jerk or split jerk.


Toes to Bar - The athlete must go from a full hang to having both feet touch the pull-up bar at the same time. At the start of each rep the arms must be fully extended and the feet must be brought back behind the line of the bar.


KB Swing - The athlete must swing the kettlebell with both hands starting between the legs with the handle in line or behind the hips. In the finish position the athlete must have hips and knees fully extended, arms locked out and the kettlebell handle vertically above the shoulders.



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