WoD - Wednesday 22nd April, 2020

Tomorrow’s dose will see you have the ability to transform that upper body into one thoroughly pumped and chiseled specimen, and with the ability to bronze yourself into a tanned adonis in your very own back gardens free of guilt from not actually doing any “work from home”…you will all look bad ass once you get back the the indoor gym!

CrossFit Cardiff HomeFit WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Overhead walking lunge (20/15kg plate)
Hand release press ups

By the way, your butt cheeks will be in pieces too!

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20/15kg plates (this, today will actually be the easier option)
1 DB/KB, switch object halfway through the lunge reps
1 rucksack, this is not ok!

Warm Up
30 Bodyweight lunges
20 Star jumps
10 Burpees
10 Tuck jumps
10 Burpees
20 Star jumps
30 Bodyweight lunges

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 17th April, 2020

Finish off the week with a bang. Anyone else only know what day of the week it is due to these posts? Tomorrow is officially beer Friday by the way, pick your favourite, sit back and enjoy while likely looking out at the rain. The good news is that Saturday looks to know not be raining, fingers crossed.
Lets also hope that I stop banging on about the weather.

In better and unbelievable news, Captain Tom Moore is now up and over £14 million for his 100 laps, which, he completed this morning. Achieving his goal of doing so prior to his 100th birthday! What a legend!

I would love to wake up (or even go to bed tonight), knowing that he has rolled over to 15 cool million pounds! All set to be donated to this countries everyday heroes, the NHS.

If you haven’t heard about it…where the hell have you been?? But, take a look at his Go Fundme page, linked below…

Captain Tom Moore

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 20 minutes of:
20 Dumbbell deadlifts (2x50/35lbs)
3 Turkish get ups (50/35lbs - Right arm)
20 Dumbbell reverse lunges w/2x50/35lb DBs
3 Turkish get ups (50/35lbs - Left arm)

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If possible use 2x50lbs (or whatever load you have) dumbbells
Or, use one DB or rucksack

Warm up
Slowly perform as many rounds as possible, within 5 minutes of:
15 Goblet position good mornings (one dumbbell/rucksack)
30 Reverse lunges (bodyweight)
5 Unladen Turkish get ups

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 30th March, 2020

Ready for another week of #selfisolation? Bursting with excitement?

Ash has taken the HomeFit (rebranded after one week to #CoronaFit) programming, and there for film editing helm, and has ensured me that all the music chosen is royalty free.
Luckily the SAS are also on lockdown and so won’t be abseiling through my window anytime soon!

If you are in need of any inspiration, look no further. Below is a video jam packed with ideas. I NEED to see a re-enactment of the chicken, head smashing game please! As soon as physically possible!

Should anyone fancy performing a live re-enactment when we all meet over zoom later…feel free!

CrossFit Cardiff HomeFit WoD

For 20 minutes, on the minute, every minute, perform the following:
Odd: 15 Burpees
Even: 50 Double unders

Can you go all the way!

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

Warm Up

50 Jumping jacks
10 Walk outs (one press up per rep)
25 Air squats
Run 400m

Ash just loves and immediate rebrand