WoD - Tuesday 19t November, 2019

Although to some, this may appear to be bullying, it really couldn’t be further from the truth! My intentions come from 100% good will rather than pure evil!
Should Ollie decide to take his mother up on the offer of, I’m sure, a delicious meal coupled with an extremely festive evening he will: wake up refreshed and in the good books, hang over free yet unable to put his finger on the bizarre gut wrenching feeling, cursing through his veins.
It is simple…FOMO! Fear of missing out. And, yes he did miss out! Maybe the hang over that he will be suffering as a result will cause him to doubt his decision, until he has the inevitable light bulb moment once the craft beer fog lifts…”man that was totally worth it!”

The second reason for my apparent onslaught is easy…I really want to meet his mother and see what she’s like when smashed!

Speaking of the Xmas party, get your monies in for tickets and…tomorrows workout is the perfect pre-party pump!

CrossFit Cardiff WoD

10 Rounds for time of:
5 Strict pull ups
10 Press ups
15 GHD/ab mat sit ups

Use your newly sculpted biceps to guide that whiteboard marker in writing your times down…

WoD - Friday 14th June, 2019

Who’s got that Friday feeling? You know, the super special one where you have to go to A&E and sit in the waiting room without the ability to pick your nose due to the eye watering pain in your arms. There because in the past three days you bicep curled your power cleans, basically climbed a rope without any legs and finally early armed pulled the living crap out of a bunch of Sumo Deadlift High Pull?!
Well don’t fret, you don’t have rhabdo, but you likely do have a sweet pair of pipes to impress the ladies (and lads) on the dance floor tonight! Now just make sure you don’t dance like Davs and you’ll be just fine!

Now then, stand by for ALL the rets of the gymnastics…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 15 minutes of:
20 Alternating Pistols
10m Handstand Walk
10 GHD Sit Ups

Now that you also have abs that you can wash your knickers on, and an arse that will give folk on St Mary’s street whiplash just write Thank you on the whiteboard…

WoD - Wednesday 27th February, 2019

Let’s talk about the weather…nah f**k it, lets talk about something more important…the open…UPLOAD YOUR SCORES YOU MUPPETS!!!
Fortunately, I am not your mother (😉), and so unfortunately, I can’t do it for you! 😳

Anyway, how about the fricking weather, unreal hey?! Mind you, last year it snowed in late March so I’d better not talk too soon! The two wheeled death trap will be coming back out soon!! 😍😍😍

For tomorrow, wave goodbye to your midline…

CrossFit Cardiff WoD

Complete As Many Rounds and Reps as possible, within 20 minutes of:
Run 800m
20 GHD sit ups
Run 800m
20 Hip extensions

If you are able to walk over to the whiteboard, please write your scores loud and proud…

WoD - Friday 7th December, 2018

WARNING: PUPPY SPAM BELOW

The new gym dog is coming! He nearly has his eyes open and therefore it won’t be long before he’s woofing at you to “open your hips Jimi…” or “kip the f**king dip!

Please, don’t be confused with the floppy ears, the apparent drunk gait or the his ginormous puppy dog eyes…he will be a trained killer! Once the word is out, no longer will rampant couples consider using the only, brilliantly illuminated car park on the estate to perform their sordid deeds; in fear of becoming the recipients of a significant licking!

Ladies, scroll down, but at your own peril as “Oppo” is a fearless, ruthless heartbreaker! He will pummel your love pumps until they ache with desire.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 11 minutes of

10 Hang Squat Snatch (40/30kg)
10 GHD Sit Ups

Please write your total rounds and partial ab crunching reps to the whiteboard…