Workout of the day
Viewing entries tagged
Burpee
Here we go, the weekend! Let’s hope that Mikey has calmed the F down after last Saturday and is not intending to smash us all into the ground with god awful workouts!
We love it really Mikey! ISH!
CrossFit Cardiff WoD
A: For 15:00:
Practice handstand walking
B: For 3 rounds:
Within 2 minutes:
20/17 Calorie assault bike
Max burpee box jump overs (24/20”)
Rest 2 minutes between rounds
Nadolig Llawen you wonderful bunch of fitness loving legends! I hope your hang overs have gone! If not, never fear, our Xmas tradition will kick them into touch for you…
11am at the box, no warm up, no coaching, and hopefully mince pies afterwards…
CrossFit Cardiff Xmas Day WoD
For time:
150 Burpees
If you are man/woman enough, video your burpees and tag @CrossFit.Cardiff on Instagram…
SCORES!! If you are reading this now, at 8:01, you are both addicted and cool!! And will know that we have had great success so far this open with almost no one, f**king up their score submission…don’t stop now team!! There is only one real way to ensure that your team wins, and it is unfortunately NOT to make bas assed Green Giraffes, but to get your SCORES SUBMITTED prior to the DEADLINE of 10pm!! DO IT. NOW if you haven’t, go on!!
I mean even Hannah Richards has ALREADY submitted…shitty death!!
CrossFit Cardiff WoD
For time:
15 - 12 - 9
Burpees
Chest To Bar Pull Ups
Rest 5 mins
For time:
9 - 12 - 15
Chest To Bar Pull Ups
Burpees
A nasty bit of pull and push will get Sexy Stu all ready for the summer months on the beach, but we only know it’s happened if your scores are up on that board…
Finally, it's Friday. Come in, smash yourselves with a cool assed finale to the Buddy Buddy week.
Remember, morning dwellers you will be unaffected. Those of you lot planning to make your Friday night a special occasion for those buddies of yours, remember the timings posted below:
Open Gym: 15:00 - 18:00
Shit loads of cool fun and frolics with barbells and stuff: 18:00 - END
Town for lots more fun but now with beer: END - THE VERY END
Everyone is welcome, get your ass down to have it kicked all over the jazz!
CrossFit Cardiff WoD
For time:
50 Cal Row
40 Front Squats (20/15kg)
30 Burpees
20 Pull Ups
10 Box Jump Overs (30/24")
The above is the workout for the 06:30 class. Adjustments to the same workout will be made for the evening.
As always, put your times on the whiteboard and send me a double biceps front group picture...
