Workout of the day
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179 CrossFit
You all love a cheeky bit of surprise fitness hey!? The reason that this post has come out at such a random time… wouldn’t want to ruin the surprise for anyone now would I?!
Just remember, it’s all just character building stuff!
Back to some boring, what you see is what you get fitness. Or is it??
CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
Back squat (70/50kg)
Calorie row
This workout is vile and you have a good friend of mine Jonny and 179 CrossFit to thank for it.
179 take over, and maybe the last one. Come and get involved and stuck in. You will not regret it! Apart from the workout part, you will regret that! That will hurt like hell! But…they all do.
Zoom link to be posted on FB again, it will be the same as per usual however. Get stuck in.
CrossFit Cardiff WoD
For maximum reps, in front of a 12 minute clock:
1 Minute of sumo deadlift high pull
1 Minute of front rack lunges
1 Minute of sit ups
There is NO REST between rounds.
Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Goooooooooood luck!
Hump day, and a cheeky mid-week virtual drop in from some CrossFit friends!
Get yourselves onto the zoom call tonight and welcome the Swansea Jacks to the mix, just make sure you all smash the living crap out of them! ;-)
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
20 Front rack lunges
20 Sit ups
20 Deadlifts
Loading
Barbell: 40/30kg
Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg
Get those legs pumped right up and chuck your scores up on SM please legends…
