WoD - Friday 2nd April, 2021

Well they have been on the shelves since February, maybe January, and so if there are any left…go and eat yourself sick with Easter Eggs. Obviously for only the once a year that you do, give yourself the chilled and relaxed period to do so.
Maybe just smash the crap out of yourselves before you do so!

Enjoy your bank holiday weekend chaps!

CrossFit Cardiff WoD
Each round for time, for 5 rounds:
25 Sit ups
20 Double dumbbell front rack walking lunge
15 Double dumbbell thruster
Rest 1 minute between rounds

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Dumbbells: 50/35lbs (x2)
Kettlebells: 24/16kg (x2)
Rucksack: 20/15kg (x1)

WoD - Easter Monday, 22nd April, 2019

I seriously hope that you are all enjoying your REST day, only enforced by me as the gym has been closed, making Easter Egg hunts possible!
I’m sure however, that you have all rather than take a break, discovered a variety of ways to kick your own arses to intensity. Go and get smashed, chill, and eat some chocolate. The fitness will wait until another day.

Like tomorrow for example…the opening times are as follows:

10:00 - 11:00: Open Gym
11:00 - 12:00: WOD
12:00 - 13:00: Yoga

CrossFit Cardiff WoD

30 Devils Press Box Step Overs (50/35lbs)
50m Handstand Walk
1km Run

Get those scores on the board and get out into the sunshine, enjoy!

On another note, the wonderful human being who is programming for you this weekend is also one hell of a dab hand with a pencil…

WoD - Tuesday 3rd April, 2018

PUT THE EASTER EGGS DOWN AND GET BACK TO THE BOX!!!

At least for a day, a minute, or enough time to come on into the gym and kick ass in a workout. Shake off from a four day weekend, and relish in the fact that you have had as much time off work, as you have had in work, both last week and this week! Happy! 
The summer is coming, and even though the open is done and dusted for another year, there will still be plenty more to get excited about! What will be next? 

CrossFit Cardiff WoD

Within 18 minutes, complete:
40/30 cal row (Buy in)
and then as many rounds and reps as possible of:
5 Handstand Push Ups
5 Deadlifts (120/80kg)
5 Box Jumps (30”/24”)

Please write your easter egg, kick assed round scores to the whiteboard please...