WoD - Friday 13th December, 2019

Lock your doors, cover yourself in cotton wool and what the hell…play the Euromillions because it’s Christmas and £74 million would be kinda cool but also…it’s Friday 13th and its got to be lucky for some hey!

What is certain is that surviving the workout today, and this week will make you a seriously lucky lot!

CrossFit Cardiff WoD

Partner WoD, within 12mins complete as many rounds and reps as possible of:
20 Burpees over the rower
40 Calorie Row
60 GHD Sit Ups

Split reps as needed but promise me that when you get your chance to go…sprint! You know what to do!

WoD - Friday 13th September, 2019

Get your lucky socks on, definitely do NOT walk under any ladders or allow any black cats to cross your path, (wait is that lucky?*), step over cracks and side step three drains in a row. And of course, make sure that you are extra careful around mirrors! In fact, just don’t go near one!

*who cares, just get up and crack on with your day as normal, pee into the face of Friday the 13th, it’s all bollocks anyway!

But DO remember Monday’s gym timings please

CrossFit Cardiff WoD

21 - 18 - 15 - 12 - 9 - 6 - 3
7 - 6 - 5 - 4 - 3 - 2 - 1
Alternating Dumbbell Hang Clean (50/35)
Ring muscle ups

Thats a ton of reps hey!? Nah, it just looks like a lot. Get your final weekly timings on the board and enjoy a the last sunshine of the summer!

WoD - Friday 13th May 2016

What could possibly go wrong today, on Friday the 13th?! Nothing, so long as you don't risk that the speed camera won't have any film; attempt your first high ring handstand push up, on the rings or pee into the wind! No problems. 

CrossFit Cardiff WoD

Within 15mins complete as many rounds and reps of:

10 Dumbbell Overhead Walking Lunges (1x45/35lb) Right Hand
10 TTB
5 HSPUs
10 TTB
10 Dumbbell Overhead Walking Lunges (1x45/35lb) Left Hand