WoD - Monday 14th March, 2022

The weekend is over and Mikey B is angry about it. He said something about kicking your arses with the programming this week, I mean I said that was a little harsh Mikey, but he wouldn’t listen!

The open is now over, and the timing is perfect… for you all to get yourselves to the specialty classes so that you are able to work on that muscle up technique for next year!

Right then, lets start off with a bang, one hell of a bang…

CrossFit Cardiff WoD
”Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (40/30kg)

Be sure to record your times for this benchmark workout as it will come up again…

WoD - Wednesday 2nd December, 2020

This woman was such a legend! A fighter and an utterly fearless leader, she will always be remembered for the huge amount of good that she was responsible for.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 rounds for time of:
Row 440m
10 Box jumps (30/24”)
10 Deadlifts (125/85kg)
10 Wall balls (30/20”)

Hit this hard, respect Kelly and get those times up before you leave…

WoD - Tuesday 25th June, 2019

The first day in nearly a week and I can now, just about, walk properly! Which is more than can be said for my mental puppy. He is so consumed by playing with other dogs that he is able to completely ignore any form of pain or pleasure.
Regardless of whether his eyes are barely held open through exhaustion, or if I literally insert his favourite treat up his right (hunting dogs’) nostril, should he spot another playful pooch (not limited to but including any Spaniel, Vizla, Terrier, Bulldog, Lab, Retriever, German Shepherd, Greyhound, Pug or Poodle, a Beagle, a Boxer, a Great Dane and even a Chinese Crested Dog), Oppo does not care, he does not display any prejudice, following a quick star down, the game is on…whether both pups want it or not!

He is, as I have come to know him as…”A little F**ker!! 😉

CrossFit Cardiff WoD

“Kelly”
5 rounds for time:
400m run
30 Box Jumps (24/20”)
30 Wall Balls (20/14lbs)

Get those red whiteboard markers out please you squatting machines. Newly improved times to the board…

WoD - Friday 24th February 2017

Rest up and get ready, or...come in for an old school shitfest! 

CrossFit Cardiff WoD

'Kelly'

5 Rounds For Time of:
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14)

Please post times to the whiteboard...