WoD - Tuesday 13th October, 2020

Lucky, for some, number 13. At least it’s not a Friday hey.

You lot will be far too busy to worry about what the date is, hopefully you will be so all over the place that you shouldn’t actually know what day it is anyway. Tomorrow is an unbroken (I know you can do it) and fast sprint! Allow your lungs to bleed, you will be fine…in a few hours.

Prove the haters wrong, you can get savagely fit in just 6 minutes…

CrossFit Cardiff WoD
For time:
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)

Specialty
Overhead squat
3 - 3 - 3 - 3 - 3
Load: 100% of squat snatch
Plus. De-load to 50% and:
Snatch balance
3 - 3 - 3

WoD - Monday 20th July, 2020

Can you f**king believe that on our first WoD back in 4 months we didn’t get a group picture afterwards! FFS!!!

Anyway, it was a blast and by the end, everyone was high on assault bike endorphins, caffeine and SUGAR!! Amazing result!

This week is the start of our outdoor classes, please yet again, just bear with us while we learn this new way of operating. Once a “soft” opening week out of the way we shall be adding more class times to aid with your schedules.

To help you lot get back to normal, Mikey B and I have been busy! Let’s just hope no one has nicked them before tomorrow…

CrossFit Cardiff WoD
5 rounds for time:
75 Double unders
20 Dumbbell Snatch (50/35lbs)

Loading
1 Dumbbell (50/35lbs)
1 Kettlebell (24/16kg)
1 Rucksack (20/15kg)

Warm up
3 Rounds of:
Run 200m
20 Single unders
10 DB deadlift

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 - Wednesday 7th August, 2019

No surprises tonight sorry team. Just heavy arsed barbells causing lots and lots of fun! Taking you into partner workout hump day with a bang and a smile on your face.
There won’t be any surprises tomorrow either, not unless you want there to be that is. As you are all now aware that surprise fitness is the very best kind! Who knows, it may rear its pretty head again sometime. Never trust a CrossFit Trainer…they lie to get you to do painful stuff!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
20 Dumbbell Hang Snatch (50/35lbs)
10 Pull Ups

These are you go, I go rounds. Rest and recover while your partner tears arse! Total rounds completed to the board if you can still hold on to the mark please…

WoD - Thursday 18th October, 2018

I don’t quite know how to tell you all this but…Aris has learnt how to pace.
Uncharacteristically, following the workout, he was back on his feet only a few short minutes after finishing. Rather than looking like his usual see through, ghost like self, as we have become so accustomed too when the assault bikes have been dragged out, he actually appeared composed; almost together. As if maybe he could go again.
Not only did he look okay, but he actually finished the workout!! Quiet impressive. He has firmly grown away from performing 25 Cals in 15 seconds and then lying on the ground for the remainder of the 12 min cap.
Today truly is a sad day!

CrossFit Cardiff WoD

For Time:
100 Pull ups
80 Alternating Dumbbell Snatch (50/35lbs)
60 GHD Sit Ups
40 Box Over Jumps (24/20”)
20 Calorie Row

Please kiss your biceps and write your times of the board…

Monday - 30th October, 2017

Here's to another kick ass Monday and the beginning of a new week of fitness. 

Tomorrow we are giving you the chance to try to improve on a previously tested workout. Now, behind the scenes, the entire team has been verbally abusing Suller for programming it, and I encourage you to do the same. 

The only time that I have ever done this workout was the night it was released, at 3am after I had judge Kristin Holte; fuelled with at least 7 espressos and 3 slices of pizza. But luckily, not beer like one or two others. About 13 days later I able to stand up properly again. 
Can't wait! Thanks Suller! 

The good news about this year though however, "Kelly" wasn't programmed two days ago. 

CrossFit Cardiff WoD

17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use a 50lb Dumbbell and 24 Inch Box
Women use a 35lb Dumbbell and a 20 Inch Box

lease post times to the whiteboard...