WoD - Tuesday 12th June, 2018

Man it's hot and amazing and this weather makes us all happy and healthy and just desperate to sell our souls on the assault bikes for a little while!! No?? Just me?? No way! 

Maybe instead, you can lean on a GHD and ponder...looking deep into the spiders cobwebs, suspended high above the rig, sipping a delicious iced coffee while thinking... just what the f**k am I going to have for lunch tomorrow..."I've got it...a chilli and rice pudding!!" 

CrossFit Cardiff WoD

3 Rounds for time of:
20 Calorie Assault Bike
20 GHD Sit Ups
20 Burpees
20 Dumbbell Snatch (50/35lbs)

At the very last minute, rescue your bodies escaping soul and with it...write your times down on the whiteboard...

WoD - Monday 30th April, 2018

There shall be minimal build up, zero fluff until I get to the fluff...no bullshit! 

A ginormous HAPPY BIRTHDAY to the one and only, the living legend, the most well spoken coach this side of Nagasaki...Alex Conroy. Brother I hope your weekend consisted of fitness, fun and frolics. I hope that you have been spoilt rotten and are sat back with your feet up, having a relaxing and soothing massage, while you sip at the perfectly chilled drink of your choice. 

Thank you for your hard work over the last 12 months, you have been an integral part of the team and you absolutely take a bow, sir. Had I been home, i'd drive you to Sheffield! 

CrossFit Cardiff WoD

3 Rounds for time of:
20 DB Snatch (50/35lbs)
20 Box Jumps (24/20")
400m Run

Don't hold back, no pacing aside from suicide...grit your teeth, go nuts from the off and get those gnarly times up on the board...

Not only does he coach, but he doubles up as a great apparel model! 

WoD - Tuesday 2nd January, 2018

I sincerely hope that you all had an amazing Christmas period and a very Happy New Year. 

Lets get stuck back into some fitness, and what a better way to kick off 2018 but with the ASSbike?! Come on...you know you want to! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
DB Snatch (50/35lbs)
Ring Dips
Assault Bike Calories

Please post the first bad assed time of 2018 to the whiteboard...

WoD - Monday 27th November, 2017

The Partner League is over for now, sorry! What an amazing few weeks, with a kick ass day of fun and fitness to top it all off. Saturday went a little nuts; who knew that you could neck a can of punk IPA and not vomit while doing weighted GHD sit ups! I hope you’re hang overs haven’t been too aggressive today. 

The day was so successful because of you, the people attending! You are all f**king legends and...we f**king love you!!  

Back to another week of top end fitness. Beginning with a mid-distance sprint.

CrossFit Cardiff WoD

For time: 

20 - 18 - 16 - 14... - 4 - 2 

10 - 9 - 8 - 7...  - 2 - 1

DB Snatch (50/35lbs) 

Chest To Bar Pull - ups

Please post times to comments... 

WoD - Wednesday 9th August, 2017

So that got as painful as I had expected, about as fast asI had expected too. It was definitely a grower! 

Tomorrow, from 5:30 onwards, there will be some folk at the gym filming a little promo video for us. So do your hair, make sure you are looking dapper and enjoy yourself as per normal. 

Tomorrow we hit a challenging little number, start with faster runs and slow them down when you need more recovery for the cheeky triplet. 

CrossFit Cardiff WoD

Within 20mins climb as high in the ascending ladder as possible, of:

Run 200m
1 Bar Muscle Up
2 DB Snatch (50/35lbs)
3 Air Squats

Each round begins with a 200m run, the reps ascend in the following sequence: 

1/2/3, 2/4/6, 3/6/9, 4/8/12...etc. 

Please post completed rounds to comments...

WoD - Monday 12th June 2017

Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me... 

The less you give a fuck...the happier you'll be. 

CrossFit Cardiff WoD

For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees

Please place scores to the white board...

WoD - Thursday 1st June, 2017

Pinch, punch bitches...first of the month! So that came around fast! 

 CrossFit Cardiff WoD

3 Rounds for time of:

60 Double Unders

40 Wall Balls (20/14lbs) 

20 DB Snatch (50/35lbs) 

Please post times to the whiteboard. 

Ash and Jordan Short Shorts, limbering up for a day of moving some heavy assed KBs. 

WoD - Thursday 20th April 2017

Lets hope the weather sticks, otherwise you lot are getting wet! 

Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class. 

Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay. 

CrossFit Cardiff WoD

For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run

Good luck and please post times to the whiteboard...

Superwoman doesn't bleed!