WoD - Tuesday 28th June, 2022

Well I did try to warn you, that workout is an absolute stinker! Genuinely don’t know if you are going to complete it, shit yourself or both!

Fair play to anyone who rocked up to a class, unknowingly or not to give it a stab!

Enjoy tomorrow’s workout, because Wednesday’s tried to kill me last week.

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
20 - 20 - 20 - 20
Pull ups

These are superset, each are for load and time

Specialty
Toes to bar
A: 3 sets of max set of unbroken toes to bar

B: 3 Sets:
10 - 20s L-sit
10 Lat pull overs
12 - 16 Hanging flutter kick

WoD - Wednesday 25th April, 2018

Now that your shoulders and pecs are suitably pumped, we shall focus on the butt cheeks. Sculpting them to excel in delivering whiplash to the unsuspecting inhabitants of whatever beach you are swaggering up and down. There will me Mr Whippy everywhere! 

CrossFit Cardiff WoD

Back rack Lunges
12 - 10 - 8 - 10 - 12

Build to the heavy loading that technique will allow

Wobble your way over to write your massive, sexy ass building loads, to the whiteboard...