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The Forge

Unit 8 Kirkstall Ind. Park




Timetable and Opening Times


CrossFit Leeds

Unit 2 Education Road



Timetable and Opening Times

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Monday 25th July 2016

Today's Training

Back Squat - 25 minutes to work up to a 3RM

Aim to go heavier than 5RM from 4th April 2016

We will be using your 3RM to determine weights for strength training in future classes so it's important you maintain your full range of motion, keep form consistent throughout and take note of your max weight lifted.


"CrossFit Leeds Benchmark WOD"

For time:

Run 400m

50 Squats

40 Sit Ups

30 KB Swings 24/16kg

20 Press Ups

10 Pull Ups

Run 400m


Compare to 5th April 2016


Advanced WOD

For time:

Run 400m

50 Double Unders

40 KB Lunges 32/24kg

30 KB Swings 32/24kg

20 Handstand Press Ups

10 Bar Muscle Ups

Run 400m


Compare to 5th April 2016



Saturday 23rd July 2016

"Saturday Sickener"

For time:

20 Power Cleans 60/40kg

Run 200m

20 Burpee Bar Jumps

Run 400m

20 Front Rack Lunges 60/40kg

Run 800m

20 Deadlifts 60/40kg

Run 400m

20 Burpee Bar Jumps

Run 200m

20 Shoulder to Overhead 60/40kg


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.


11am Leeds Barbell Club


11am Sunday Social



Happy birthday to Kate 'Wheels' Whieldon, and Rory Walters for Sunday.



Friday 22nd July 2016

Today's Training

Deadlift 4 x 3

Work across at around 90 per cent of your 3RM

Rest 2-3 minutes between sets


For time:

21 - 15 - 9 reps of:

KB Swings 32/24kg

Handstand Press Ups


Time Cap = 10 minutes


Handstand Press Ups can be strict or kipping.

The following scaling order should be used as appropriate -> HSPU -> HSPU to 1 abmat -> Piked HSPU -> Press Ups



Thursday 21st July 2016

Today's Training

Skills - Assault Bike and Ski Erg

Set Up and Efficiency tips for the Assault Bike and Ski Erg

To finish, choose either piece of equipment and perform 30 seconds all out for max calories!


Every minute on the minute for 21 minutes:

Minute 1) Bike/Ski/Row 15/12 Calories

Minute 2) 20 Wall Ball 20/14lb, 10/9'

Minute 3) Rest



Wednesday 20th July 2016

Today's Training


Shoulder Press 4 x 5

Rest 1 minute

Strict Pull Ups 4 x 3-5

Rest 1 minute


For Shoulder Press, work around 80 per cent 1RM. Take the bar from the floor.


Partner WOD

In pairs and alternating rounds complete AMRAP in 12 minutes:

6 Partner Jumps

6 Power Cleans 50/35kg

6 Shoulder to Overhead 50/35kg

6 Front Rack Lunges 50/35kg


Partner Jumps must be facing forward over your partner who is holding a Front Leaning Rest. Jump over your partner's torso if you can, otherwise jump over their ankles.



Happy birthday to Andre 'The Giant' Dunlop!



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