WoD - Monday 4th November, 2019

One month away from truly getting into silly season, people losing their shit when trying to park their cars amongst a billion other relentless, nutcase shoppers! Single minded, aggressive and 100% focused on their end goal leaving a wake of more relaxed and utterly unaware (let’s face it usually men) in their wake.
Every year, men say…”this year I will sort my shit out early”…and they never do! Repeatedly, Cardiff city centre on Christmas Eve is full of stressed out blokes, running around like idiots attempting to get last minute presents. Standard.
We can do it though, order everything while sat on your sofa, farting in your pants and get your arse to town on Christmas Eve, but to drink a chilled out beer instead!

At least your box jumps should be well rehearsed.

CrossFit Cardiff WoD

Task Priority Fight Gone Bad

3 Rounds each for time:
30 Wall Balls (20/14lbs)
30 Sumo Deadlift High Pull (35/25kg)
30 Box Jumps (20”)
30 Push Press (35/25kg)
30 Calorie Row
Rest 1 minute

Please write the time for each round up to the whiteboard…

WoD - Tuesday 20th November, 2018

I’ve been told by a top secret sauce that it is a certain members birthday tomorrow. This young stud of a man has officially crossed over into the masters category, even though his high cheek bones and perky glutes would never think you to believe so!
Instead, he will continue to stealthily creep up on your loads and times, clenching his teeth like a Royal Marine in a spelling test, and if he can’t beat you, will just attempt to convince you that the top score actually says something else.

I also heard that he doesn’t like people to make a fuss…well he should’ve thought of that before he joined a CrossFit gym!

Penblwydd Hapus Sexy Stu, you Gerald Butler looking MoFo. I hope every drink you consume today is large, alcoholic and bought by an amazing person!

CrossFit Cardiff WoD

‘Fight Gone Bad’
Three rounds of:
Wall balls (20/14lbs)
Sumo Deadlift High Pull (35/25kg)
Box Jump (20”)
Push Press (35/25kg)
Calorie Row
Complete as many reps as possible within 1 minute, for each movement

A classic benchmark, if you survive the “fight” then get your scores to the board and make sure you remember them!

WoD - Tuesday 18th 2017

If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...

CrossFit Cardiff WoD

'Fight Gone Bad' 

Three rounds for max reps of:

Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Just what you feel like during round three. 

WOD - Friday 18th September

Tomorrow we take on a well known CrossFit workout, but with a Partner Twist.

Partner Fight Gone Bad!

3 Rounds of:

• Wall Balls (20lbs/14lbs)
• SDHP (35kg/25kg)
• Box Jumps 20"
• Push Press (35kg/25kg)
• Row (Calories)

Each partner alternates a minute on each station, one minute on and one minute off. As a pair you will accumulate as many reps as possible over the five stations for a total of 3 rounds.

You will forego the usual minutes rest at the end of the round since you will be resting every other minute anyway.  The workout will therefore last 10 minutes a round and 30 minutes in total.

Here's a picture of Camille Overhead squatting....... Just because its Friday.