Free Taster Session

Click here to arrange your free Taster session

Drop In Session

Please see the 'Drop Ins' section here if you're looking to do a Drop In class.

This Week's Training

Click here to access this week's full Training on our blog

Location + Timetable

CrossFit Leeds

The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


Follow Us




Monday 12th August 2019

Today's Training




Every 4 minutes x 3
15 Heavy Russian Swings

Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out)


Rest 5 minutes


Every 4 minutes x 3
15 KB Goblet Lunges
Row, Ski or Bike 60 seconds @ 85-90% effort (Hard but not all out. Choose a different option to before)


Rest 5 minutes


6 minutes for quality:
5 Strict Pull Ups/Ring Rows

10 Press Ups

15 Strict Sit Ups



Barbell Club at 6pm

Depth Jump from low box 5x3


High Hang Snatch + Hang Snatch x2 @65-75%


Hang Snatch Pull 4x3 @75-85%


Strength Training at 7pm

Shoulder Press - Build to a 3RM for the day
3 x 2 @ 90% of above


3 sets:
Push Press x 10 reps
Bent Over Row x 10 reps each arm
Rest 60 seconds between exercises


1) 30 seconds Slow N Grow Pull Ups/Ring Rows
2) 30 seconds Renegade Rows


Endurance Training at 8pm

Partner WOD
EMOM 40 for max reps (8 rounds):
1) Burpee partner jumps (partner in plank)
2) Pull ups (partner in dead hang)
3) Wall balls (partner in wall sit)
4) Cal row/ski/bike (partner in KB front rack hold)

5) Rest

1 person does the holds for 1 full round while the other person does working movements for 1 full round then they swap.

Moving partner can only accumulate reps while their partner is the designated hold position.



Saturday 10th August 2019

Today's Training

RoWoD at 9am

Row, Ski or Bike


40 On/20 Off x 12 (<5K Pace)
Rest 3 minutes
40 On/40 Off x 8 (<2K Pace)
Rest 3 minutes
40 On/80 Off x 6 (Fast)

CrossFit at 10 and 11am

Saturday Sickener


Partner WOD
You Go, I Go - 30 minute AMRAP:
15/12 Calorie Row, Ski or Bike
15 Burpees
15 Pull Ups
15/12 Calorie Row, Ski or Bike
15 Thrusters 30/20kg
15 Curls 30/20kg
15/12 Calorie Row, Ski or Bike
15 KB Swings 24/16kg
15 KB Lunges 24/16kg
15/12 Calorie Row, Ski or Bike
15 Wall Ball 20/14lb, 10/9'
15 Med Ball Sit Ups 20/14lb


Strength Training at 5pm

Coaches Choice!

Endurance Training at 6pm

16 plate GTOH
8 burpee plate jumps


16 wall balls
8 press ups


16 medball lunges
8 cal row/ski/bike

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

Coaches Choice!


11:30am Barbell Club

Bounding 4x20m


Jump Squats 4x3 - pause in landing - light or no weight


Snatch* x2 @65-75%


Clean + Jerk* x2 @65-75%


*Must pause in the catch for Snatch and Clean + Jerk



Friday 9th August 2019

Today's Training


Every 90 seconds x 10:
1 Squat Clean Thruster + 1 Hang Squat Clean + 1 Shoulder to Overhead


- For technical development work across at a medium load.
- For experienced lifters, work across at a medium to heavy load (around 60-70% 1RM Clean and Jerk)


For time:
3 rounds:
6 Hang Power Cleans 60/40kg
12 V-Sits

3 rounds:
6 Shoulder to Overhead 60/40kg
12 Tuck Ups

3 rounds:
6 Thrusters 60/40kg
12 Sit Ups


Time Cap = 11 minutes


Barbell Club at 6pm

Box Jump 4x3


High Hang Clean - Work up to heavy double


Tempo Front Squat - Work up to heavy set of 5 (3, 2, X)


Strength Training at 7pm

4 sets:
DB Step Up x 5 each leg (all 5 on one leg then 5 on the other)
Good Morning x 8
Rest 60-90 seconds between exercises


4 sets:
Tempo RDL x 5 @ 52X2
Rest 2 minutes


1) 30 seconds Goblet Squats
2) 30 seconds High Box Jumps
3) 30 seconds DBall/Sandbag Bear Hug

Endurance Training at 8pm

EMOM 30:
1) 20 KB SDHP
2) 1 round of cindy
3) 20/15 cal row/ski/bike
4) 1 round of DB DT
5) 200m run




Thursday 8th August 2019

Please note, the Male and female showers are being refitted today and will be out of use all day. Apologies for any inconvenience.


Today's Training


Movement Development - DBalls

Coaching on various exercises with the DBalls - view video demo here
Heavy Dballs are tremendous tools for training strength and power throughout the entire body, allowing athletes to focus on traditional strength training exercises or chase strongman style power and performance. Heavy Deadballs present us with a sense of real world awkwardness. This forces athletes to grip, wrestle and grapple with them, whilst developing core strength and stability, from the ground up.

30 minute AMRAP:
Run 400m
9 Press Ups

6 Strict Pull Ups

3 Dball Cleans



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) Bar Muscle Ups (Main Coaching Focus)

2) Hollow to Arch Rolls

3) Handstand Press Ups

4) Box Jumps



Wednesday 7th August 2019

Today's Training


Back Squat - Build to a 5RM for the day


Partner WOD
In pairs, working 1 minute on/1 minute off, complete max total reps in 12 minutes:
15 KB Swings 32/24kg
In remaining time complete Max Burpee Box Jumps 24/20"


Score is total Burpee Box Jumps completed between you and your partner.


Barbell Club at 6pm

Hang Power Snatch x2 @60-70%


Hang Power Clean x2 @60-70%


Strength Training at 7pm

4 sets:
Shoulder Press x 8
Single Arm Landmine Row x 6 each arm
Rest 60-90 seconds between exercises


4 sets:
Tempo Bench Press x 5 @ 52X2
Rest 2 minutes


1) 30 seconds KB Z-Press
2) 30 seconds Landmine Rotations
3) 30 seconds Banded Seated Row


Endurance Training at 8pm

For time:
4 rounds each for time:
20/15 cal AB sprint
150m sprint
15 burpee box jumps


Copyright © 2014 CrossFit Leeds | Website by Nichomedia
Viagra sans ordonnance légalement | Firma für Erektionsstörungen veröffentlicht Website | Problemen met erectiestoornissen kunnen een groter gezondheidsprobleem | Farmacia online in Italia | Cómo es tener disfunción eréctil