WoD - Tuesday 6th March, 2018

YES!! Monday night lights is juuuuuuuuuuust as awesome as any other time of week lights! Legit atmosphere and support going on through all heats, and seriously needed when your legs and lunges are burning as much as that! Maybe it was the heat coming from your legs that melted the snow...no?

Now then, speaking of no snow....no excuses. Get down and go hard on this sprint...

CrossFit Cardiff WoD

For time:
25/20 Cal AB
50 Pull ups* 
Rest 5mins
25/20 Cal Row
50 HSPUs*
Rest 5mins
Sprint 400m*
50 Double Unders

*Scale the HSPUs and pull ups so that they can be completed within 3 sets and quickly. The run of the final couplet is meant to be an absolute sprint, as are the calories for the bike and the row. Don't hold back, get after them hard.

Please scribe your blistering times from each couplet to the whiteboard.... 

WoD - Friday 4th November 2016

Happy Friday!! 

Do something crazy and pick a partner you've never teamed with before, ask them if they have a dog! 

CrossFit Cardiff Partner WoD 

For Time: 

Row 100cals

100 GHD Sit Ups

20 Rope Climbs

100 GHD Sit Ups

Row 100cals

Split the work as needed. Please post times to comments... 

PLEASE...don't try this at home!!  

WoD - Friday 21st October 2016

Well that was painful and a little "leggy!" And this won't be much better! 

CrossFit Cardiff WoD

For time: 

27 - 21 - 15 - 9 

12 - 9 - 6 - 3  

Cal Row

Muscle up. 

please post times to comments... 

CrossFit Cardiff Xmas Party Deets

Team, please keep the 17th of December freeeeee and come to get f**ked up at The Urban Taphouse. 6.30pm until the last person passes out on whatever bar you end up in after attempting to climb into your own right shoe! 

The event has been set on facebook, link below:

 https://www.facebook.com/events/226845954397485/?ti=icl

WoD - Friday 30th September 2016

Sorry!!!! My bad!  

CrossFit Cardiff Partner WoD

18mins AMRAP: 

10 Cal Row

20 Wall balls (20/14lbs) 

10 Burpees over the rower

This are 'you go, I go' rounds. 

WoD - Tuesday 15th December 2015

Who wants an 11am class on Xmas Eve?? Speak up team. 

What is not happening is an 8pm class as I did one year. Couldn't get out of the gym even on Christmas Eve. 

So today's workout was purposefully placed in order to ensure that you weren't required to perform anything too crazy on hang over day number 2. Tomorrow though...not so much. Enjoy...

CrossFit Cardiff WoD

For Time:

100 Cal Row
100 Double Unders
75 STOH (40/30kg)
75 Air Squats
50 Hang Power Cleans (50/35kg)
50 GHD Sit Ups
25 Deadlifts (80/60kg)
25 HSPUs

*there will be a 25min time cap on this workout. 

Please post times to comments...