WoD - Tuesday 16th May, 2023

With a cheeky, fast paced and fun (if you ignore the thrusters) partner workout to start you off it’s time to find out who of you are the cherry pickers!
There’s no way you are due a rest day yet!

Specialty is going to be rammed!

CrossFit Cardiff WoD
For time:
5 KM run

Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.

3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up

WoD - Wednesday 11th March, 2020

Now you need to remember a few things:

1. We are in test week and in test week, anything goes.

2. I still love you all.

3. Ash programmed test week and this workout on the day that he is off work! 👍🏼

4. Few of you would ever do this off of your own back, and certain not push as hard without others around.

5. Luckily the weatherman says that today is this only day this week that it is not raining…

CrossFit Cardiff WoD

Day Three
For time:
Run 5km

Times up, in red for PBs, be sure to record your own…

Metcon

For time:
Row 200/150 calories*
*EMOM perform 5 wall balls (20/14lbs)