WoD - Tuesday 7th December, 2021

Afternoon legends. With the pending Xmas party taking over your thoughts for the rest of this week, I want to add a little more excitement into the mix.

On Saturday, the day off, we will be getting stuck into our famous 12 days of Xmas wod. Where, you will absolutely f**k up the order of the workout, despite Mikey B singing it to you in the style of the song plus…be strongly encouraged (bullied) into wearing Xmas jumpers for the event! At least the warm up!

Do it!

The workout will be released on Friday night, just stand by for a decent level thrashing!

CrossFit Cardiff WoD
Within 25 minutes, complete as many rounds and reps possible of:
1 Km run
3 Rope climbs
1 Mile assault bike
30 Single arm dumbbell hang snatch (50/35lb)*

*swap hands every 5 reps to maintain speed

Specialty
Handstand push-ups

1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps

3 sets
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)

3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups 

WoD - Tuesday 4th December, 2018

It is eventually that time of year, the Christmas Tree is inbound, the queue’s for central Cardiff’s NCP carparks are rammed full of buffoons and CrossFit Cardiff have officially scheduled our 12 Days of Christmas workout…this Saturday the 8th. 11am in the usual class, bringing the usual carnage! Xmas jumpers are optional for all aside the Coaches, for who…they are mandatory!

What is mandatory, for you luscious lot, is to WATCH the below video so that you understand the workout. All you have to do, is replace the hoards of wonderful gifts received and replace them with horrendously difficult movements! EASY!!

This is the workout, all will be explained on the day…

For time:
1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24”)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Be ready!!

Anyway, back to the week…

CrossFit Cardiff WoD

10 rounds for time:
3 Ring Muscle Ups
3 Power Cleans (100/70kg)

Blisteringly rapido times to the whiteboard please!