Workout of the day
Viewing entries tagged
GHD
Happy Friday! I don’t think anything big is coming your way this weekend, other than raging DOMs that are going to make having a curry a bad idea!
Have a cracking weekend! 😁
TAPE YOUR FINGERS!!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit ups
Kettlebell swings (32/24kg)
Mid-week for some, F**K knows what it is for Janet! The lady of leisure.
If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)
The end of the week as we know it! No more utter thrashings (apart from Saturday and Sunday, which are available to you all 😁) until Monday. Where, we will have the very first week of Joe having a pop. I have a feeling that you aren’t going to get off too lightly. 😬😬😂
Have a restful weekend in preparation please. Why not get utterly smashed instead of smashed!
By the way, be very, very careful of workouts that look like nothing on paper… this actually looks pretty bad on paper!
CrossFit Cardiff WoD
For time:
1 - 2 - 3… 10 - 9 - 8 - 7… 1
Thrusters (40/30kg)
2 - 4 - 6… 20 - 18 - 16 - 14… 2
GHD sit ups
WHAT A WEEKEND! There’s been some fitness, lots of coffee, sun and way too much beer! Fast motorbikes, dogs on beaches and unfortunately, pressure washers but… it can’t all be good!
Roll on next weekend for more of the same please!
Now you might just be over last weeks abDOMS just enough to not shit yourself during this workout… or maybe not!
CrossFit Cardiff WoD
25 - 20 - 15 - 10 - 5
GHD sit ups
5 - 4 - 3 - 2 - 1
Rope climbs
200m run after each round
And when this workout comes out, classes are rammed… weird!
Hell of a job on yesterdays 5k! The only thing I am disappointed at is that Nicole did not follow everyone around while pedalling her bike and shouting on the mega phone!
Next time.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of
40 Air squats
20 GHD sit ups
10 Bar muscle ups
Anyone else get slapped in the face by the latter rounds of The Seven? It’s all going well, until its not! Pretty much the same as any other workout I guess.
Some admin…
Yoga
Due to our yoga guru flying off to find some sunshine zen (zenn?!), we will have yoga on:
Friday 18:30 - 19:30
Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class 😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class
Tuesday
06:00 - 07:00 AM WoD Class 😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class
Two days of slightly adjusted class times and as a result you get to get sandy at Saturday’s Notebook of Fitness
CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
75 Double Unders
15 GHD Sit Ups
1 Rope Climb
