WoD - Friday 11th October, 2019

The Open is here, for the second time this year we will get after it! Iron those PJs and please ensure that all your button’s are done up! See below for further info:

20.1

• The evening will start at 16:30 and this will not follow the typical class schedule - we will work on a rolling basis until everyone has done the WoD. However please arrive prior to 19:00 - if you arrive after this we will look at you like this 😒😒😒
• Please stick around and help judge - your team partner will be announced tomorrow!
• If you can, please print and bring some score sheets - if everyone can bring a couple we will be golden
• Don’t forget to wear pyjamas and bring your £2 donation!
• There is still time to register! You can still complete the WoD on Friday night if not registered.

SUBMIT YOUR SCORES. THERE WILL BE A NON-NEGOTIABLE CUT OFF TIME OF 21:00 ON MONDAY

Now then now then, you morning revellers will still have a workout to perform, however I strongly suggest that you take the extra hour in bed so that you are fighting fit for the evening, when you find out how much easier training at night is!

CrossFit Cardiff WoD

Back Squats
5 - 5 - 5 - 5 - 5

Post 16:30
20.1

Those of you back squatting your butts to all new kinds of skinny jean repelling levels, please pop your scores to the whiteboard…

WoD - Tuesday 8th October, 2019

The teams are in and the stage is set! The CrossFit Games Open 20”20” is nearly upon us.

This post is almost entirely about just one of you…Fadi!

Registering for the open is only part of it my friend, get your arse logged back into your account and join our team…unless of course you really are the capped vigilante and want to go at this thing alone! Then, no stress, just let me into your cave once for a mooch!

For the rest of you non technophobic legends, the teams are up and ready to view on the Facebook group. Start plotting of ways with which you will be able to conjure up as many squids as humanly possible for your chosen charities. Let’s help them out.
Out do each other for the greater good!

20.1 Theme

Pyjama work out. Everyone who attends 20.1 is to turn up in their PJ’s. Please gents, ensure that they have a suitable flap! £2 entry fee as a charitable donation.

CrossFit Cardiff WoD

‘Mary’
Complete as many rounds and reps as possible within 20 minutes of: 
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Please get your rounds plus reps up to the whiteboard and get out to enjoy the DOMs…
Just for reference at the 2019 CrossFit Games, the winning scores for Mary were:
Noah Olsen: 677 (22 plus 2 pull ups) 😳
Karissa Pearce: 695 (23 plus 5 handstand push ups) 😳

WoD - Tuesday 17th September, 2019

Exciting times are coming to the box in October…the Reebok CrossFit Games Open 2020! Read below for deets…

🚨 REEBOK CROSSFIT CARDIFF IN-HOUSE OPEN 2020 🚨

We are going to do things a little differently this time. Here’s what you need to know.

1. Get yourselves signed up here - https://games.crossfit.com and make sure to enter your affiliate as Reebok CrossFit Cardiff (after next Wednesday! 😉)
2. We will divide you into two teams at random - Team Name TBC and Team Name TBC. Each team will have a captain 👩🏼‍✈️👨🏻‍✈️. The captain will be responsible for allocating a charity of their choice.
3. Each week the teams will be able to raise money for their chosen charity as they see fit - through collaborative and individual efforts e.g. bake sale, baked bean bath, head shave. The team with the most raised that week wins a point. The team with the most donations at the end of 5 weeks wins an additional 6 points.
4. Within the team - you will be allocated a partner at random. You will complete the workouts as individuals, however you are encouraged to judge/cheer on your partner. Regardless of whether you complete the WoD Rx or scaled your score will be collated on a gym leaderboard (male and female combined) and ranked by reps/time/load. Yours and your partners score will be added together to make a partner leaderboard. At the end of the 5 weeks we will have a pair stood at the top of the pile winning the newly formed RCFC AFFILIATE CUP 🏆.

Get yourselves signed up and more info will follow! This year the RCFC Open more than ever is for everyone regardless of ability, and this year we use our amazing community to give back to the communities around us. Let us know if you have any queries.

Still not convinced, check out these dudes…

CrossFit Cardiff WoD

Within 3 minutes complete as many rounds and reps as possible of:
5 burpees
10m Handstand Walk

Rest for 3 minutes

Within 4 minutes complete as many rounds and reps as possible of:
10 Burpees
5m Handstand Walk

Rest for 4 minutes

Within 5 minutes complete as many rounds and reps as possible of:
15 Burpees
15m Handstand Walk

Please get those rounds and reps of this challenging workout up to the whiteboard…