WoD - Friday 8th December, 2023

Shit the bed it’s really here. I mean it is very early this year I suppose. The good news is that you will have a long time to build the capability to drink whiskey again on Xmas day. And if your name is Micheal Bartlett that will be vital!

Consider your life’s choices tomorrow, but not too much!

CrossFit Cardiff WoD
Establish a max weight for the complex at each rep scheme:
5 - 4 - 3 - 2 - 1 of:
1 Power clean
1 Hang squat clean

One attempt at each rep range.
Rest as needed between the descending reps.

WoD - Thursday 23rd February, 2023

It is over, the second long awaited open workout comes out tonight. Affording you lot ample time to sweat, ponder and attempt to come up with a plan to destroy Tia (Nicole beat her apparently and is gunning for a 2 - 0 score count). I don’t know about you, but my money is on Rolo!

By the way, I’m going to put it out there, you can choose to take it or you can throw it right back… tomorrow’s workout is going to hurt!

CrossFit Cardiff WoD
30 - 20 - 10
Calorie row
Double dumbbell hang snatch (50/35lbs)

Specialty
3 Sets of:
1 Power snatch (just above parallel)

3 Sets of:
1 Squat snatch