WoD - Thursday 12th March, 2020

Good on you lot! Running a 5km is brutal but doing it within a class setting is what makes it so. So many of you smashed previous times or set brand new through trying to chase those in front of you down…it was genuinely a challenge to cycle fast enough to keep up with you!

Something possibly a bit more familiar and down at the sub 5min mark…a CrossFit classic!

CrossFit Cardiff WoD

Day Four

“Diane” 
For time:
21 - 15 - 9 
Deadlifts (225/155lbs)
Handstand push ups

You know what to do, and in what colour! See below for a spot of history…

If you haven’t guessed, this is bonkers and set the 2012 Regionals off to one hell of a bang!

Metcon
Complete as many rounds and reps as possible, within 20 minutes of:
50 Double unders
10 Sandbag over shoulder (50/35kg)
15 Toes to bar

Rounds and reps up please…

WoD - Thursday 30th January, 2020

You would’ve thought after doing CrossFit for so long I’d have learnt about timings of workouts, estimates of how long they are likely to take so that folk finish with enough time to get cooled down and packed away in time.
Apologies to the 06:30 class yesterday, I buggered that one up! We all make mistakes hey. Maybe it was just that I thought so highly of you that I assumed that by 12mins you would all be sat around, school story time like, chilling and drinking coffee… reflecting on just how fit you are! 
I still think it would’ve happened had it not been for the unfortunate incident experienced with Josie’s bobble hat! 

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups

RECORD YOUR TIMES!!! FOR YOURSELVES…everyone knows their Fran times. It’s the ultimate benchmark! Get PB’s (Only) on the board in red marker! 

WoD - Thursday 23rd January, 2020

Just in case you were wondering, yesterday (the power cleans) wasn’t a heavy day, it was merely an annoying load that made you think while at fatigue.
Today (presses and jerks) was a heavy day. A real heavy day! 
Another benchmark tomorrow, my second ever CrossFit workout and a beast! Who’s got Spealler with over 38 rounds? 😳

CrossFit Cardiff WoD

“Cindy”
Within 20 minutes complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats 

Make sure you record your scores for this classic benchmark girl. PBs on the whiteboard in RED marker please.

WoD - Tuesday 25th June, 2019

The first day in nearly a week and I can now, just about, walk properly! Which is more than can be said for my mental puppy. He is so consumed by playing with other dogs that he is able to completely ignore any form of pain or pleasure.
Regardless of whether his eyes are barely held open through exhaustion, or if I literally insert his favourite treat up his right (hunting dogs’) nostril, should he spot another playful pooch (not limited to but including any Spaniel, Vizla, Terrier, Bulldog, Lab, Retriever, German Shepherd, Greyhound, Pug or Poodle, a Beagle, a Boxer, a Great Dane and even a Chinese Crested Dog), Oppo does not care, he does not display any prejudice, following a quick star down, the game is on…whether both pups want it or not!

He is, as I have come to know him as…”A little F**ker!! 😉

CrossFit Cardiff WoD

“Kelly”
5 rounds for time:
400m run
30 Box Jumps (24/20”)
30 Wall Balls (20/14lbs)

Get those red whiteboard markers out please you squatting machines. Newly improved times to the board…