WoD - Thursday 12th July, 2018

Over the hump and running quickly down the hill into the weekend! Who's out on the smash? Course you're not...you're going to go the bed early so that you can wake up and train?! Who can do both? I reckon you can, it may hurt, but if you drink enough the night before, you won't even remember it! ;-) 

CrossFit Cardiff Partner WoD

Within 15 minutes, and as a pair, complete as many rounds and reps as possible of:
5m Dumbbell Lunge (50/35lbs)
5 Dumbbell Squats (50/35lbs)
30 Double Unders
5m Dumbbell Lunge (50/35lbs)
5 Dumbbell Squats (50/35lbs)

These are you go, I go rounds, with two dumbbells held anyhow. 

Please write total rounds to the whiteboard...

WoD - Friday 8th June, 2018

Sometimes it is the people who no one imagines anything of who do the things that no one can imagine. 

Rest In Peace Alan Turing

CrossFit Cardiff Partner WoD

10 Rounds for time, partners can split as they want:
5 Dumbbell Front Squats (50/35lbs)*
10 Dumbbell Lunges on the spot (50/35lbs)*
5 Dumbbell Front Squats
10 Dumbbell Box Step Overs (24/20"50/35lbs)*

*If the dumbbells touch the floor throughout, the entire round must be performed again. 

Please write your bad ass partner times on the whiteboard...