WoD - Tuesday 4th October, 2022

We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)

Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups

4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold

WoD - Friday 30th September, 2022

Last day of the month with 3 left of the year, bonkers!

More importantly, it is the last day of the week, allowing for a chilled and relaxing time, rather than savagery in Edinburgh. Unless you are headed that way of course.
Enjoy troops!

CrossFit Cardiff WoD
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)

Good luck and remember to enjoy

WOD - Wednesday 23rd March, 2022

Hump day and with a MASSIVE bang! This workout will likely sting, just a little!

Good luck and direct any and all feedback to Hannah Layton. It’s all her fault!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
50 Double unders
5 Deadlifts (140/100kg)
10 Handstand push ups

Get those rounds and reps up to the whiteboard please legends…

WoD - Wednesday 23rd February, 2022

Now that the 22/02/22 hype is out of the way we can crack on with life, gladly nothing bonkers happened!

Now then, back to the week and another chance to PB… you lucky buggers! With the open around the corner I am starting to sweat thinking I will program 150 wall balls the day before you have to all do 150 wall balls.

Tomorrow though, go hard!!

CrossFit Cardiff WoD
“Diane”
For time
21 - 15 - 9
Deadlift (100/70kg)
Handstand push ups

Get those PBs up to the board in red pen!