WoD - Monday3rd April 2017

I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come. 

Big love, 
Davs. 

Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness. 

CrossFit Cardiff WoD

For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups

Please post times to the white board...

#legends

WoD - Friday 24th March 2017

The man, the myth and the legend, Al Conroy is working closely with Bradders to organise a super cool and chilled out throwdown, something which historically has been a blast.  

The info is dotted about the gym on posters and repeated below. It's NOT an April fool! 

It will be a great day, loads of fun and there might even be some meat....

CrossFit Cardiff WoD

For Time: 

Run 800m

30 C&Js (70/50kg)

Run 400m

30 Chest To Bar Pull ups

Run 800m

Please post times to the white board...

WoD - Wednesday 27th July 2016

There was some big tin being thrown about tonight! Soon to be resulting in asses breaking away from their jeans before you know it!  

You can have an ass that will turn heads while walking down the street, or you can have jeans...your choice! 

 CrossFit Cardiff WoD

Within 12mins, complete an AMRAP of:

10 C2B Pull Ups

20 Box Jumps (20") 

30 Back squats (40/30kg)* 

please post rounds and reps to comments... 

*no racks

Be like this by the end

WoD - Friday 1st April 2016

Pinch...punch...first of the month. This is no April fools...

CrossFit Cardiff Partner WoD

'Big Sexy'

For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups

Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement. 

Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.

Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.