WoD - Monday 29th October, 2018

Well then, you lot are awesome hey?! Not that I am surprised, but it looks as if you had a kick ass day yesterday! I was watching the IG stories when I could, and catching up on them afterwards when I couldn’t. Amazing to see the amount of amazing performances, especially considering that you were all dressed in attire which definitely does not make it easy to snatch. It’s a good job Conroy had something on underneath his pumpkin dress!
A particular favourite (surprise, surprise), was Aris and his team’s demise following an assault bike calorie sprint or 150. Still, in true Greek style, once some beer had been consumed he was back to his normal folk dancing self! Legit and he may well now be dubbed…”Snake Hips!”

I just have one question…what the hell does The Mask have to do with Halloween?

Welcome to another week, what better way to begin than with a cheeky number from CrossFit.com…

CrossFit Cardiff WoD

Tabata Push Jerk
Rest 3 minutes
Tabata Chest To Bar Pull Up
Rest 3 minutes
Tabata Press Up
Rest 3 minutes
Tabata Hang Power Snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bars loaded at 40/30kg

Please write total reps per movement to the whiteboard…

WoD - Wednesday 10th October, 2018

All that and he didn’t even show up. Thats okay, I get it and just love a good cherry myself. I mean you can do lots with them hey?! Bake cakes, chuck them in a crumble, or…avoid disgusting workouts that you just don’t want to do by picking them! ;-)

Not to worry though, Aris rocked up and did not disappoint. In fact, he has clearly gained the title of the Drop Off King. Swooping in and effortlessly stealing the title from Nick - not even present to defend himself - by the condition caused by ALL the effort in round one of the workout.
Certainly going from 24 burpees in round one, to 9 CALORIES in round two is very impressive!

CrossFit Cardiff WoD

Complete as many reps as possible in 5 mins of:
10 Wall balls (20/14lbs)
5 Sumo Deadlift Hight Pull (60/40kg)
Rest 5 mins
Complete as many reps as possible in 5 mins of:
10 Shoulder To Overhead (40/30kg)
50 Double unders

Please write each AMRAP’s completed scores to the whiteboard…