WoD - Tuesday 1st November, 2022

Okay okay, I am wishing my own life away by ridding us of the last day of October. NOW it’s November… means I have to wear shorts for one more day!

The wedding was a roaring success, no need to worry, I was right! The only issue we had was Cath Knapton’s very heavy left foot. The picture is simply entitled… NUMPTIES!

CrossFit Cardiff WoD
5 rounds each for time of
Within 3 minutes:
400m run

Specialty
Every minute  for 10 minutes:
2 Bar muscle ups

4 Rounds
5 Tuck to L-sit
5 Strict chest to bar
5 Strict toes to bar
20s Chin over bar hold

WoD - Monday 13th June, 2022

What a pair of utter legends! If you didn't know them then you have drastically missed out! Two unbelievably selfless humans, 100% the centre of a party, absolutely perfect for each other! Dating apps do work!

We wish them continued happiness together. Ross and Katie.

CrossFit Cardiff Partner WoD
For time:
10 Rope climbs
20 Thrusters (50/35kg)
40 Calorie bike
60 Deadlifts (70/50kg)
80 Pull ups
200 Double unders

Split all reps equally, however desired.

WoD - Tuesday 5th March, 2019

The dust has settled and the scores have been counted. Get yourself to the leaderboard to see how you have done up against the best on the planet!

What an amazing turn out it was on Sunday night, I bet there weren’t many gym’s in Cardiff full of old age pensioners doing toes to bar at 7pm on God’s day of rest hey?!

Now we get back into the week, hitting each workout as hard as we can, creating the same intensity as you did for 19.2. Who can get a muscle up?

CrossFit Cardiff WoD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings (32/24kg)

Please write completed rounds and reps to the whiteboard, in red if it is a PB…

WoD - Tuesday 2nd October, 2018

Now that the dust has settled a little I will comment minimally on the weekend. Minimally only because my knuckles are swollen enough to cause typing to be annoyingly painful.

Speaking of swollen knuckles, you warriors are going to be proudly sporting your battle scars about the gym today, and if not (due to a well earned rest day) then maybe at work if you had to go, or your favourite coffee shop if you didn’t! Either way, I hope you told as many people as you could that you got them by partaking in a hugely successful and awesomely cool event!
But, don’t forget that it wasn’t just Saturday…the whole month was a build up to that day. Ensuring that when we began, we were already sore. I can promise you now, when I got home yesterday, I felt just like I did many years ago upon completion of the Commando Phase of Royal Marines training; f**ked! It was perfect.

Not quite as perfect though, as that last rep. Rep 633, in complete silence and to be able to do so in front of you all, was truly something that will be remembered for years to come.

The pot is up to £3494, more than tripling the intended target and will reach over £4000 once the donations have been counted and the money from t-shirt sales has been transferred. In fact, it may well be closer to £5000. What an achievement, I couldn’t be more proud of you all.

It was just an awesome month!

CrossFit Cardiff WoD

For time:
9 Squat Snatch (60/40kg)
15 Power Snatch (50/35kg)
21 Overhead Squat (40/30kg)
150 Double Unders
21 Overhead Squat (40/30kg)
15 Power Snatch (50/35kg)
9 Squat Snatch (60/40kg)

Please post times to the whiteboard…

WoD - Tuesday 14th August, 2018

This is a day late, but unfortunately, at the time of yesterday's post I had no idea what was going of what was going on with these four badasses! 
Huge Congratulations to Prodders and Bri, and Conners and Suller, for showing up and whooping ass at the Pairs inferno this weekend in Cardiff.
A great showing from four legends! Most importantly, at no point throughout the weekend (not to my knowledge anyway) was Conroy found having to have a cheeky "lie down" after any of the workouts and was NOT, at any point in time found incapacitated either underneath any vendors stalls, nor in the front passenger seat of a car! Therefore he won!

Take a well earned rest and get back in tomorrow for this shitfest...

CrossFit Cardiff WoD

3 Rounds For Time:
800m run
50 Double Unders
8 - 6 - 4 Bar Muscle Ups*

*These are depending rep ranges of t=each round. R1 perform 8, R2 6 and R3 4. 

Once complete, scribe your blistering times to the whiteboard please...