WoD - Monday 21st September, 2020

What a baller of a day! How fricking amazing would it be if it was sunny like this all the time, raining only at night. That’s what we want. Someone needs to make that happen.

I hope you are well rested today, ready for a week of brutality.

Ps, anyone else see Tia front squat 140kg like it was nothing?! Maaaaaaaan!

CrossFit Cardiff WoD
5 Rounds for time:
5 Push jerk (70/50kg)
25 Air squats

Sprint on this, as hard as you can. If you can go sub 5 minutes you are in for a treat! Times up please legends!

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…

WoD - Monday 25th March, 2019

So Conroy has had this bright idea…he text each of the coaches asking what our favourite movements are so that he could program workouts named after us, featuring our favourite.
Unfortunately, we didn’t know about this until we had submitted our answers and so have royally screwed ourselves over; but at least we have done so in an “enjoyable” way!

The starts with me, now remember, I didn't program a workout for myself, named after myself. It was Conners. Hence why the week doesn't include one named after him. Good job as his favourite moves are the Assault Bike and the Assault bike!

CrossFit Cardiff WoD

‘Dennis’
For Time:
3 Rounds of:
4 Bar Muscle Ups
6 Squat Snatch (60/40kg)

Into
2 Rounds of:
6 Bar Muscle Ups
4 Squat Snatch (70/45kg)

Into
1 Round of:
8 Bar Muscle Ups
2 Squat Snatch (80/50kg)

Please post total time to the whiteboard…I’m sorry!