WoD - Monday 20th February, 2023

Alright alright, alright… the first week of the open is done and dusted, with a shit load of cakes left behind to buy… do it! It’s for a good cause.

We had an awesome morning with a load of you pulling some stellar performances out of the bag, a very well done!

Now then, DO NOT drop the ball… all scores are to be submitted by tomorrow (MONDAY) night, 8PM (no exceptions) They will all be validated by Tuesday morning, done in a oner.

Onwards and upwards to 23.2. Now then mark my words, the next two workouts (of the open) will be way more painful than 23.1.

Below is a picture of Nicole, little did she know but precisely 168 hours after this was taken she’d be telling me to fuck right off! 😂😂

CrossFit Cardiff Partner WoD
For time:
100 Air squats
80 Chest to bar
60 GHD sit ups
40 Ring dips
200 Double unders

WoD - Thursday 16th February, 2023

So then, tonight the long awaited CrossFit games open workout will be released. I have no idea what time, but don’t be a weirdo… go to bed and it will still be there in the morning.

Conjure up your plan of attack and realise that it will go firmly out of the window after a couple of hot minutes. You know what Tyson said don’t you… “everyone has a plan until they are punched in the face!”

CrossFit Cardiff WoD
3 Rounds for time of:
10 Deadlift (120/80kg)
15 GHD sit ups
20 Box jumps (24/20)

NOTE: If the GHDs in this workout are going to destroy you for Saturday then scale them back.

Specialty
3 x 3 Seated box jump
3 Sets of each:
1 Hip squat snatch
1 Hang snatch
1 Snatch

WoD - Wednesday 15th February, 2023

Mid week and only a day away from the first workout of the 2023 CrossFit Games open, 23.1. I can promise you one thing… it will be vile! 😁😁

Possibly much more enjoyable than what is coming your way tomorrow anyway…

CrossFit Cardiff WoD
Every 3 minutes for 5 rounds:
18/16 Calorie assault bike
Max rep push press (50/35kg)
Rest 3 mins between rounds