WoD - Wednesday 21st October, 2020

Luckily, and just in time for another lockdown, we have had 5 Rogue echo bikes delivered to the box. You are welcome, although you are likely going to wish that lockdown had lasted longer when you get your hands on the evil f**ckers!

If you like the assault bike, you’re going to think that these are the ginger, bastard step child!

CrossFit Cardiff WoD
For time:
12 - 9 - 6
Thrusters (60/40kg)
Burpee box jumps (24/20”)

Please get your times up to the whiteboard once you have finished this horrendous sprint!

WoD - Thursday 8th October, 2020

The week is nearly done, close to the end. And by the looks on your faces once you’d finished that workout today, you need the welcomed break that the weekend provides.

But, before that solace arrives, you have two more workouts to do. Both involving more cool gymnastics, and one…the ass bike! Speaking of ass bikes, guess what I have ordered…

CrossFit Cardiff WoD
For 4 rounds, each for time:
500m row
25 Toes to bar
To be completed within an 8 minute window, resting the remainder.

Specialty

Front squat

2 - 2 - 2 - 2 - 2

100% of squat clean

Go fast for the most amount of rest possible.