WoD - Thursday 4th June, 2020

Not only did I get 41 sumo deadlift high pulls into this workout, look up and the camera had shit the bed…but it happened twice! Hours later, on account of a shit ton of eccentric bicep loading, my left bicep cramped up to living hell when I rolled over in bed.
Basically…F**K this workout! It’s something wonderful that just keeps on giving!

Top tips, apart from the glaringly obvious…do not do the thing twice…make sure you have a good double under day! Yeah cheers, I was 23 reps into my first set (the first time around) when I tripped, better yet…the second time I tripped on the very first. Great for L-sit holds though.

The SDHP’s are tough, try and get a big set out of the way first and just hang on for the ride after that. It’s all about grip and biceps.

CrossFit Cardiff HomeFit WoD

For time
150 Double unders
75 Sumodeadlift high pull(40/30kg)*
150 Double unders*
*each break 10 seconds L-sit

Loading
Barbell (40/30kg)
1 DB/KB
1 Rucksack

Warm up
Run 800m
Then, 2 rounds of:
40 Single unders (pencil jumps)
20 KB Russian swings (head height)

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 - Thursday 30th April, 2020

Is it enough yet? A bunch of IG posts as well as a mention on the blog…we might have to dust off that red carpet for your return.
Who knows what other surprises are in store for you later!

Kidding I am. Happy Birthday Conroy! I hope you have a very enjoyable day, you are a total dude and we all love you dearly! You can imagine that all the amazing tales from the Saturday classes, only come due to the unbelievably comfortable environment you create! And that, is a testament to how respected you are.
Back handed compliments are cool right?!

Your real celebration will be about half as bonkers as the post COVID-19 CrossFit Cardiff party! You’ll be wishing for more isolations after that!

CrossFit Cardiff HomeFit WoD

For time: 
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 10*
Hang power cleans (50/35kg)
Shoulder to overhead (50/35kg)

*mountain climbers after each round

Loading
RX: 50/35kg Barbell
Options: 1 DB/KB (alternating arms per rep)
1 Rucksack

Warm Up
3 Rounds not for time:
20 Good mornings (with load should you have it)
40 High knees
10 Slow and controlled press ups, with elbows tucked (do it)