WoD - Thursday 2nd January, 2020

Now for some of you, tomorrow won’t be so bad. You who have kept up some form of fitness or movement throughout the silly season will swagger into the box, your new nano’s having already been used enough to rid them of the labels stuck to the inserts and blast through the WoD without a care in the world…

…the rest of you will not! Dive in head first and suck it up. The pain will be short lived (ish) and before you know it you will be a CrossFit hero once more!

The normal time table will resume as of tomorrow.

CrossFit Cardiff WoD

For 5 Rounds, within 3 minutes complete as many rounds and reps as possible of:
2 Hang squat clean (50/35kg)
4 Bar hop burpees
8 Pistols
Rest 1 minute between rounds

Get the first scores of the decade up on the white board…

WoD- Monday 10th December, 2018

Get to it lads, you have got to start your Xmas shopping, NOW!! I do this every year, without fail! Tell myself that I am going to get it done, weeks earlier, and guess what happens…I run into a frantic Pete Fry on Xmas Eve in town. Standard!

The weekend brought the 12 Days of Xmas workout, spreading the joy of the festive season (as well as total carnage) through a disgusting workout. To follow was another death defying trip up the scaffolding to change the ropes for some brand new ones, freshly donated by the Commando Training Centre. Meaning you know they are good!

Get those mince pies in the oven and tuck yourself up on the sofa, ready for a Dynasties Tiger fight!

CrossFit Cardiff WoD

4 Rounds For Time:
7 Burpee Box Jump Overs (24/20”)
6 Deadlifts (70/50kg)
5 Hang Squat Cleans (70/50kg) 
4 Push Press (70/50kg) 

Thank you to City Road CrossFit for the inspiration…please note your times and write them on the whiteboard…