WoD - Friday 23rd August, 2019

Today is a sad day, marking the last week that The Famous G-Man will be with us! Like a true stud, he came on in, full of beans, in some questionable shorts, and kicked butt in the final WoD.
And with a little friendly encouragement from me, ran in the door at 5:49 for the mile run! What was more impressive though is that Melski followed him in, a time of 5:51, I think a 12min PB…must have been those shorts!

*IMPORTANT NOTICE*

Bank Holiday Monday Opening Hours
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD
12:00 - 13:00: Coffee and Cake

CrossFit Cardiff WoD
Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Toes to bar
Deficit handstand push ups

Rest 5 mins

Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Assault Bike Calories
Pull ups

Get those buddies in for one final time this week and chuck your scores to the board please…

WoD - Friday 19th October, 2018

I would just like to apologise on behalf of your legs and butts. If they feel anything like mine then you too will be requiring to make stupid noises every time you stand up, sit down, bend over…to pick up the soap you’ve dropped…shame or climb the stairs.

Lets lunge like that until the pain goes away and then test how much we can squat!

I bet you aren’t thinking about your butts now though hey…just your arms?!

Hands up who loves dumbbell snatch…
Hands up who after 100 pull ups no longer loves a dumbbell snatch…

CrossFit Cardiff WoD

For time:
30 Deadlift (100/70kg)
30 Handstand Push Ups
20 Deadlift (120/85kg)
20 Deficit Handstand Push Ups
10 Deadlift(140/100kg)
10m Handstand Walk

Please write completed times to the whiteboard…