WoD- Monday 10th December, 2018

Get to it lads, you have got to start your Xmas shopping, NOW!! I do this every year, without fail! Tell myself that I am going to get it done, weeks earlier, and guess what happens…I run into a frantic Pete Fry on Xmas Eve in town. Standard!

The weekend brought the 12 Days of Xmas workout, spreading the joy of the festive season (as well as total carnage) through a disgusting workout. To follow was another death defying trip up the scaffolding to change the ropes for some brand new ones, freshly donated by the Commando Training Centre. Meaning you know they are good!

Get those mince pies in the oven and tuck yourself up on the sofa, ready for a Dynasties Tiger fight!

CrossFit Cardiff WoD

4 Rounds For Time:
7 Burpee Box Jump Overs (24/20”)
6 Deadlifts (70/50kg)
5 Hang Squat Cleans (70/50kg) 
4 Push Press (70/50kg) 

Thank you to City Road CrossFit for the inspiration…please note your times and write them on the whiteboard…

WoD - Friday 18th May, 2018

Just so you know, "Biceps Like Briggs" Sam Briggs, completed a workout similar to today's, at the 2014 European regional in 4:31! Now I know that the distance of the run was less, they ran 200 yards (which is still 182m) per round and so a total of 2000 yards. Meaning that over the total workout she ran 172m less than you Jimi. And, just so you know, Brigsy is kind of good at running! That is truly crazy and a massive demonstration about how mental these games athletes are. 
For a men's comparison, Ez Muhammad finished in 3:33!!! 3:33!!! See it here

Even though lots of research and effort went into writing the above statement. Just after doing so I was visited by the Measurements Police. Actually, the Regional Event wasn't 200 yards, but 200 ft. That makes way more sense... But...they are still f**king fit! 

The true identity of the Measurement Police has been disguised in an attempt to protect his livelihood.

Anyway, back to the real world. Just to remind you lovely lot. The gym will be closed this weekend due to a CrossFit Training Level 1. 50 budding new trainers entering the world. 
However, Al and Han have selflessly volunteered to grab some dumbbells and take them to Roath park in order to give you a good kicking. The WOD begins at 10:00am and will involved the usual Saturday workout fun!  

Last instalment of Ash's week. Hopefully the crippling DOMs from Monday's introduction to Barbara have faded enough to allow you to actually enjoy this one...

CrossFit Cardiff WoD

5 Rounds:
Within 2 mins, complete:
20/15 Cal Row
Max Burpee Box Jump Overs (24/20")
Rest 4mins between rounds

Check out the CrossFit Cardiff Instagram page for information of just how to get your own back, right after you have written your reps on the board...

WoD - Tuesday 30th January, 2018

If you are not on the Reebok CrossFit Cardiff members group...and you are clearly a member, request to join and we shall accept you. It is where we post loads of cool info on there about up and coming events. 

Anyway...
My Aaaaaaaaaaaaaaaass!! Lunging makes you strong, will more than likely come up in the open, aaaaand causes you to dish out some whiplash when unsuspecting civilians have their heads violently rotated in a uncontrollable reaction to seeing your peachy behinds walking the streets! 
You are welcome!!

Although, you might not be as thankful for this...

CrossFit Cardiff WoD

50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Medicine Ball Cleans (20/14lbs)
Burpee Box Jumps (20”)*

*that's right lads, you get to jump on a small box today! 

Please forgive me and write your times to the whiteboard...

WoD - Friday 14th July 2017

Well those rows sucked massive amounts of ass! I can't wait to see Suller's times! ;-) 

Team Ginger Crusts just finished at 20:49 GMT. 

CrossFit Cardiff Partner WoD

Within pairs complete as many rounds as possible in 20mins of:
15 Air Squats
10 TTB
5 Burpees Box Jumps (24/20")

Please post rounds and reps to the whiteboard...

PS. Remember that there's no 09:30 class tomorrow or Monday morning.