WoD - Wednesday 26th October, 2017

If you have a dumbbell or kettlebell then you can use it for tomorrow’s workout, only one! If you don’t you can try with a plate maybe or…get that rucksack emptied of notebooks, training gear…whatever is normally in there and fill the thing with sand and make it heavy!

CrossFit Cardiff WoD
3 Rounds for time
20 Hang snatch (50/35lbs - Right arm)
20 Overhead Walking lunge (50/35lbs - Right arm)
20 Hang snatch (50/35lbs - Left arm)
20 Overhead Walking lunge (50/35lbs - Left arm)

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RX: One 50/35lb Dumbbell
Any loading for any single object

Vids tagged and to insta please…

WoD - Tuesday 29th December, 2020

Ok ok, I have a few more opportunities for those who haven’t collected equipment to…collect equipment. Timings are below:
Tuesday 29th: 12:00 - 13:00
Wednesday 30th: 18:00 - 19:00
Thursday 31st: 11:00 - 12:00

A repeat workout is coming at you for tomorrow. Three simple movements, and ones I remember doing in the pissing rain and quickly all because of the…pissing rain!
It was on day 25 of lockdown 1.0. That to me, seems entirely bonkers. Of course due to the fact that we were told that we would be in lockdown for a few weeks and well…here we are, 9 months later and still on zoom.

Zoom class times
Monday to Friday
08:00 - 09:00
17:00 - 18:00
Saturday
10:30 - 11:30

CrossFit Cardiff WoD
3 Rounds for time of:
30 Deadlift (60/40kg)
60 Sit ups
90 Double unders

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RX: 60/40kg Barbell
1 or 2 DB/KB (If using 1, then hold in a sumo stance with both hands)
1 Rucksack held in a sumo stance as above

Get those workout videos uploaded to stories and tag the crap out of us…

WoD - Boxing Day Bank Holiday

Evening all! Here’s to hoping that you guys are all at least not drunk, but possibly hung over. And if you are still drunk and not yet hung over…that it is kind to you when it arrives.

Please, please, please, could I make one more request for you all to bring down your used and messed up trainers. I know that you all have spanking new nanos and metcons, and maybe even no bulls or inov8s…soon to be dazzling your neighbouring CrossFitter with their shininess. You don’t need the others, but we need to protest the hell out of these latest restrictions by using them.

I will be at the gym if any of you are able to drop them off, on New Years Eve at 09:30. And, at other times prior to that TBC.

Please help.

Anyway, this little number should blow any cobwebs away!

Class time
Zoom: 10:00am

CrossFit Cardiff WoD
4 Rounds, each for time:
12 Front squats
6 “Bar” facing burpees
12 Push press
6 “Bar” over burpees
12 Thrusters
6 Burpees
Rest 4 minutes between rounds

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1 Barbell 50/35kg
2 Dumbbells 50/35lbs
1 Rucksack 20/15kg

WoD - Wednesday 23rd December, 2020

We did today’s workout in Lockdown 1.0, on the 2nd of June. I think that was the last time I did a workout that was shorter than 15mins! Man the assault bike is going to hurt so badly!

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

CrossFit Cardiff WoD
"Donny"
21 - 15 - 9 - 9 - 15 - 21 reps for time of:
Deadlift (100/70kg)*
Burpee

Whatever load you have, pick it up and get cracking. This workout can be done with literally any weight or object. You are restricted by your imagination and mojo only. Just do it, you will feel waaaaay better for it.

Get those videos tagged and posted to SM…

WoD - Tuesday 22nd December, 2020

Could someone with a little more education than me please explain why the toys, wellington boots, towels and t-shirts in sainsbury's will give you C-19 but the Dairy milk, biscuits, chips, fake meat and really fake meat won’t?! I really, really want to know.

Thank you in advance!

CrossFit Cardiff WoD
7 Rounds for time:
11 Back squats
10 Push jerks
Loading (whatever you have)

Please get some video evidence of your isolated suffering up on social media!