WoD - Thursday 4th July, 2024

Unfortunately for Meg’s sanity, the babu seagull is not dead! Well actually, it definitely is, but another one lives on. Mum is ready and waiting to swoop your arse, you’d better run faster!

CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
50 Double unders
15 Pull ups
10 Double dumbbell push press (50/35lbs)

Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30

For quality, in teams of 2 - 3:
Strict lynne
3 Rounds for max reps of:
Bodyweight bench presses
Strict pull ups

WoD - Thursday 15th August, 2019

A little moist?? That was the term of the day yesterday, and it would’ve been used once more, had Melski not still be out running the mile! When she gets back, in a new personal best time of 23:59.59 then she will more than likely utter, in her thick cockney/Cardiffian accent…”F@@K I’m moist!! Why do we have to bother with this Cardio S**T!!”
She, out of the rest of you legends was probably the least impressed by the whole ordeal. Direct feedback straight to Alex Conroy please!

Lets hope for better…

CrossFit Cardiff WoD

Within 5 minutes, complete as many rounds and reps as possible of:
Row 15/12 Calories
10 Double Dumbbell Push Press (50/35lbs)
30 Double Unders

Rest 10 minutes 

Within 7 minutes, complete as many rounds and reps as possible of:
Row 15/12 Calories
10 Double Dumbbell Push Press (50/35lbs)
30 Double Unders

Begin the second AMRAP from where you finished the first

One total score to go to the whiteboard please lovelies…

It’s in case you get chased by a bear Melski!

WoD - Wednesday 18th April, 2018

HUMP DAY!!! You will be descending into the latter half of the week with a smile on your face, in the knowledge that the weekend is nearly upon us, and doing so quickly should you be sliding down the hump in my back left over by those deadlifts! 

That workout was inspired by an old Hero WoD from the CrossFit Mainsite. It was designed to be long and gnarly. By the looks of you lot tonight (and me earlier), it achieved the intended stimulus. 

Tomorrow we go short and cheeky! 

CrossFit Cardiff WoD

Within 8 minute, complete as many rounds and reps as possible of:
50 Double Unders
10 Double Dumbbell Push Press (50/35lbs)

Please use the MASSIVE muscles in your shoulders, to raise that dominant hand and write your scores on the board...