WoD - Monday 19th August, 2024

I’m late again yes, but this time it’s Nicole and Meg’s fault! They only went and got into the final of the South West Regional, placing third overall! What a bunch of studs!

Congratulations girls, you kicked ass! I’d put up a picture of you both on the podium but you had knee sleeves on and so I didn’t want to provide any further embarrassment! 😉

CrossFit Cardiff WoD
Every minute on the minute for 20 minutes
Minute 1: 15 Thrusters (40/30kg)
Minute 2: 12 Burpee over bar
Should athletes fail to achieve their designated rep ranges on any round then the remaining time should be completed as an AMRAP.

WoD - Monday 26th July, 2021

Happy Monday team! Welcome to another new week, the same for many of us, yet a whole new world for others…

Pops Davies being one of them! Newly married, as of Saturday, congratulations my man, what an awesome day it was! The wedding was set to take place over two years ago, crazy when you think about it. Him and Liza have been through a bunch of shit over the last 2 years but can now laugh about it. They had the day they had always hoped for and can now relax and enjoy the start of their rest of their lives.

Big love brother! I hope your hang over was of epic proportion!

CrossFit Cardiff WoD
4 rounds each for time, every 8 mins complete:
15/10 Calorie assault bike
1 Length sandbag lunge
6 Sandbag over shoulder
1 Length sandbag lunge
15/10 Calorie assault bike

Enjoy this, it is going to be one hell of a start to the week! 

WoD - Tuesday 17th November, 2020

In the Spring of 2017, The REORG Jiu Jitsu Foundation launched, in association with The Royal Marines Charity. Their mission is to provide a platform for serving personnel and veterans to learn Brazilian Jiu Jitsu, as part of their recovery pathway and to combat the challenge of mental health and physical disabilities.

“Choosing to learn Jiu Jitsu is a route to improving both physical and mental health. With new knowledge comes a new feeling of confidence and sense of achievement as you improve over time. Brazilian Jiu Jitsu features a grading system and a belt system.”

Today their founder was awarded a great honour, recognising his dedication and hard work, committed to helping others…hoofing effort Royal!

CrossFit Cardiff WoD
6 Rounds for time of:
6 Ground to overhead (40/30kg)
40 Double unders
6 Chest to bar pull ups

Specialty
Overhead Squat
7 - 7 - 7 - 7
These are straight sets, performed at 80% of your 1RM snatch

Get those scores up on the whiteboard before you leave to locate your lungs…