Workout of the day
Viewing entries tagged
Grace
Mid-week and a very cheeky little kicking for you. All of you will love it… ish!
You’ll definitely love it more than the rest of the week! 😬😬
CrossFit Cardiff WoD
Within 10 minutes:
Establish a 1 rep max power clean and push jerk
Rest 5 minutes
For time:
Heavy Grace
30 Clean and jerks
Loading 80% of today’s 1RM
I am almost sorry for this, almost! Kind of, sort of, ism honour of Adrian Bozman’s 40th birthday this past weekend… a cheeky nod to him for making me sprint 30 calories twice on the assault bike but really more because I just love to watch people suffer…
CrossFit Cardiff WoD
For total time:
30/25 Calorie assault bike
Rest 5 minutes
30 Clean and jerks (60/40kg)
Rest 5 mins
30/25 Calorie assault bike
Be prepared to become comfortable with being uncomfortable.
Pinch, punch… mutha f**kers!!
I hope you legends had a cracking time on Saturday and are still thoroughly hung over from the aftermath! If not… why not?!
In order to rid yourselves of the two days of pain, why not come in and get a benchmark girl cracked. I HATE Grace, it’s vile, hurt like a mofo. Watch Dan Bailey, the machine doing Grace in just over a minute, it’s mental…
All you have to do now is guess the benchmark… it’s not Fran!
CrossFit Cardiff WoD
”Grace”
For time:
30 Clean and jerk (60/40kg)
Get after this as hard as you can and ensure that you record your scores…
And so, after easing you in nice and gently with a hero workout, the heat is about to be turned up. Tomorrow we will attack a three part workout, each for time and potentially vile. Ample rest between efforts should ensure that there is entirely no reason for you not to go completely bonkers!
Good luck!
CrossFit Cardiff WoD
Complete each section for time:
A: “Grace”
30 Clean & Jerk (60/40kg)
Rest 5mins
B: 75 Pull ups
Rest 5mins
C: Run 1 mile
Please get your individual times for each part up on the whiteboard…
We don't even have to drag the assault bikes out anymore, you lot just love to punish yourselves with whatever is put in front of you!
There were some impressive times today, enough to give you that special feeling anyhow!
Tomorrow is a little different, maybe than what the "typical" CrossFit gym prescribes. Not strength and then metcon...metcon and then strength!! It's way more likely to happen to you in real life, I'm just thinking of you!
CrossFit Cardiff WoD
Within 20mins complete:
Grace
30 Clean & Jerks (60/40kg)*
1 RM Clean & Jerk
*Grace will be capped at 5mins, giving you 15 additional minutes to set a 1RM for the day.
Once the dust is settled, please write your names and times on the whiteboard. Any new PBs, please write them in red.
