WoD - Friday 22nd March, 2024

It is with a heavy heart that I write this weekend is Monica’s last in Cardiff, permanently anyway. And maybe not when she finds out that she actually has to do some work! 😉😁😬.

You will be sorely missed buddy, and I wish you the very best for the future. You will always have a place here with us. Huge love and support, Davs. Xxx

CrossFit Cardiff WoD
"DT"
5 Rounds For Time:
12 Deadlifts (70/50kg)
9 Hang power cleans (70/50kg)
6 Shoulder to overhead (70/50kg)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WoD - Thursday 7th April, 2022

The hill is on the way down, it may have two more bumps (big f%&kers) left, but we can see the light and expertly chilled can of Elvis juice!

Stick with it! We also have a buddy to share the pain with!

CrossFit Cardiff Partner WoD
Double DT, light and fast
20 rounds of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell loaded at 50/35kg

Specialty
Bar muscle ups
A: Bar muscle up practice

B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks

WoD - Wednesday 8th April, 2020

A spin on a spin tomorrow team. Initially programmed at the 2016 games, the year after they had programmed Heavy DT…Double DT.

The only difference being, that our spin is with the use of dumbbells. Vom!
One of two, doesn’t matter, it’s still going to hurt like hell! I’ve not done it yet, just headed out to the garden now, but I already know I’m right.

Goooooood luck!!

CrossFit Cardiff HomeFit WoD

Double DT
10 Rounds for time:
12 Deadlift 
9 Hang power clean
6 Shoulder to overhead

Load options
Barbell (50/35 KG)
2 DBs/KBs 
One DB/KB (Complete one round on one arm, switch, for a total of 10 rounds. Five on each arm)
One rucksack

Warm up
”The Finnish warm up”
You all remember. Or if you don’t…
Go onto all fours, lift your knees one inch off the ground and for 10s lift all four of your hands and feet off the floor independently of each other, as quickly as you can.
Rest for 20s. Repeat for 4 rounds.

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 - 3rd October, 2017

LOTS of Buddy's in the door tonight and what an amazing effort from all of them. It was a pleasure to have you guys throwing some heavy assed weights about, now lets get them back in to show them a different side of CrossFit. 

Who got a PB?? Comment below! 

I hope all of you legends had an awesome weekend and are ready to get SWEATY!!! 

CrossFit Cardiff WoD

For time:
3 Rounds of DT (40/30kg)
Run 600m
2 Rounds of DT (60/40kg)
Run 400m
1 Round of DT (70/45kg)
Run 200m

"DT"
12 Deadlifts
9 Hang Power Cleans
6 STOH

Accessory Program

This week marks the end of this block accessory program, and therefore is a rest week. Beginning next Tuesday we shall set out on a new 8 week block with the focus on squat positions (yes I know...again) and pressing strength. 
Enjoy some time off. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.