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…

WoD - Monday 4th March, 2019

Insane that we programmed 16.2 the other week? Or did we know?! Even worse that I did pretty much the exact same movements in a workout on Thursday, win win! Plenty of practice at least!
Now remember, YOU have to submit YOUR scores (funny that) and YOU have to do it by 10pm on Monday night so that I can validate them in time for you to dominate the Open for your roads to the games!

Fingers crossed the majority of you have completed the workout as you will not be wanting to do it with the massive hang overs that you have hey!

CrossFit Cardiff WoD

Back rack walking lunge
12 - 12 - 12 - 12

Lift as heavily as technique will allow and get those loads to the whiteboard…

WoD - Friday 19th October, 2018

I would just like to apologise on behalf of your legs and butts. If they feel anything like mine then you too will be requiring to make stupid noises every time you stand up, sit down, bend over…to pick up the soap you’ve dropped…shame or climb the stairs.

Lets lunge like that until the pain goes away and then test how much we can squat!

I bet you aren’t thinking about your butts now though hey…just your arms?!

Hands up who loves dumbbell snatch…
Hands up who after 100 pull ups no longer loves a dumbbell snatch…

CrossFit Cardiff WoD

For time:
30 Deadlift (100/70kg)
30 Handstand Push Ups
20 Deadlift (120/85kg)
20 Deficit Handstand Push Ups
10 Deadlift(140/100kg)
10m Handstand Walk

Please write completed times to the whiteboard…