WoD - Tuesday 17th May, 2022

That workout yesterday tried to kill Mikey B on Sunday night. Post L2 (MASSIVE CONGRATULATIONS to the legend for kicking arse on it, nothing that is going to help him with the “buff boys” but still), which ended in a partner WoD of a 15 min AMRAP: rowing, TTB and wall balls, he had to take himself off for a word during the evening. Weird!

Strength to relax the pace slightly…

CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10

Specialty
Freestanding handstand
A: Free standing handstand drills

B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups

WoD - Monday 6th September, 2021

It’s been a tough weekend for one of your own, Han Layton has been brutalised with a PVC pipe and medicine ball, but has come out on top with a mangled brain of mush and some amazing new skills! Ready to unleash on you unsuspecting folk! She can’t wait!

The first thing that you have to endure is a week of her programming. And if tomorrow is something to go by…good luck!

CrossFit Cardiff WoD
For time:
9 - 15 - 21
Calorie assault bike
Thrusters (50/30kg)

Rest 5mins

21 - 15 - 9
Calorie rower
Wall Balls (20/14lbs)

If you have any more will to live, get those times up to the board…

WoD - Thursday 2nd September, 2021

How are the forearms, butt cheeks, lower backs and lungs all? Fun a week from Mikey B hey!? 😳😂

Don’t get too excited though, it’s not over yet! Only a decent level of thrashing for your lower body to go!

Perfectly timed for a very relaxing slow flow yoga session on Sunday night, following the CF - L2 seminar where Han Layton will be working HARD, learning a whole host of new skills ready to whoop you lot into shape with…

CrossFit Cardiff WoD
5 Rounds for time of:
6 Power snatch
12  Overhead Squats
Barbell loaded to (50/30kg)

SPRINT!!! 

Clean Complex
Squat clean, 2 front squats

Accessories
Back extensions
10 - 10 - 10 - 10