WoD - Friday 5th March, 2021

FRIDAY it hare!!!

Some of you may not like sand, when you are soaking wet and crawling around in it on a freezing cold beach, at 3am in Poole harbour I get it but…
Just imagine the feeling of the annoying, grainy stuff wedged between your toes on a Sunday afternoon down at Rhosilli beach! A cheeky dip and up to the Worms Head for an ice cold ALCOHOLIC pint, sat on in the beer garden looking out at the setting sun! It will happen!

But, until then, get your arses fit in your living rooms, this will help…

CrossFit Cardiff WoD
For time:
150 Air squats
75 Alternate dumbbell snatch
150 Air squats

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Dumbbell: 50/35lbs
Kettlebell: 24/16kg
Barbell: 20/15kg (75 in total, with two hands please)
Rucksack: same as barbell

WoD - Tuesday 19th March, 2019

One more to go team, 19.5. With a fun filled morning planned, get your thinking caps on and arrive with some delicious treats ready to fill your faces with following said shiftiest! It’s bound to be an absolute stinker hey!
Now that we are nearly there, please, PLEASE remember to get your scores in for validation by 10pm tonight! You only have one more chance after this to proof that you are indeed techno wizard legends!

Back to the grind, and we are focused on getting the butts and abs strong as hell…ready for the beach!!

CrossFit Cardiff WoD

Overhead Walking Lunge 
8 - 8 - 8 - 8

Keep load heavy but not so heavy it dictates technique. Chuck them up on the whiteboard once done…