Workout of the day
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CrossFIt
Get back, show off you’re new clobber…lift some tin. It’s that easy!
Oh…and sprint a little at the end!
CrossFit Cardiff WoD
5 Rounds for max weight
3 Front Squats
3 Back Squats*
Immediately following the fifth round, row 1000m for time.
*these sets are unbroken and for max load.
When all is said and done, and all the monies have been counted, we look to have raised over £5000 collectively. In only 5 weeks or £1000 per week, you legends have managed not only to make the second open this year a huge success with regards to the event and workouts, but have made a significant difference to some pretty amazing local charities.
Take a bow, and also please join me in saying a massive thank you to an integral member of the coaching team…Captain Safety, Al Conroy.
For 5 weeks he has busted his high vis coated, safety (safety is apparently sexy) conscious balls into making the open not just enjoyable but logistically sound! What a stud muffin!
Another big thanks to your team leads! If you agree with me and think that they were absolutely the perfect people for the job please let them know, comment, like, share and stuff! Give them the praise they deserve.
Well…until next year!
CrossFit Cardiff WoD
In teams of 3, complete as many rounds and reps as possible within 30 minutes of:
100 Calorie Assault Bike
75 Box Jumps (20”)
50 Wall Balls (20/14lbs)
25 Power Cleans (50/35kg)
Get those team names and scores up on the board please…
Pinch, punch, first of the month…bitches!
Please remember that the box is closed this weekend in order to host a CrossFit Kids course. Lick you're 20.4 wounds and get ready for a complete thrashing next week! 😳😉💪🏼
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5*
Front squat
Weighted Pull Up
*same weight across sets
Cheeky little superset to get you nice and pumped ready for Friday night! Really though, only the hardcore morning crew will be tackling this, and that pump will be gone unless they start boozing early!
A handy punch in the back gets you right up there, no worries
Happy Monday all! This is an important post. Please read on with reference to the adjusted timetable for tomorrow and Tuesday…
Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class 😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class
Tuesday
06:00 - 07:00 AM WoD Class 😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class
Timings return to normal from Wednesday you utter bunch of studs! This week Conroy has the reigns and he is being pretty evil! 😬
CrossFit Cardiff WoD
4 rounds each for time:
Run 200m
20/15 Assault bike calories
Rest 8 mins between rounds
Holy British Summer time Batman! Who needs to go on holiday?! Just head to the box and do a vile workout with max rep burpees…after you’ve caned yourself on an assault bike and caught a wall ball or two with your face. Beautiful!
No dramas though, tomorrow you have a dedicated strength day, get hot and sweaty lifting heavy arsed loads and remember…PB’s in red and…don’t moan about the weather, it’ll be fracking freezing before you know it!
CrossFit Cardiff WoD
Within 30mins
Establish a 1RM Squat Snatch
Loads up to the whiteboard please team…PB’s in RED!
