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CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




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Black + Blue Movement Standards

Power Clean - The barbell must travel from the floor to the shoulders in one movement.


Hang Squat Clean - The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete passing through a full squat (crease of hip below top of knee). A Hang Power Clean into Front Squat is acceptable.


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.


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.


Front Squat - With the bar in the front rack the athlete must start with legs fully extended, pass through a full squat, and return to a fully extended position.


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).


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


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.


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


Ring Row - The rep starts with the athlete holding the rings with arms locked out and finishes at the top when the athlete touches their chest to the rings. Athletes must set up with feet in line with the rig uprights and maintain a straight bodyline throughout the exercise.


Burpee Plate Jump - Chest and hips must simultaneously contact the floor at the bottom position. Body must be behind and inline with the plate. To finish the rep the athlete must take off two feet and jump onto the plate. There is no requirement for full extension at the top.




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