WoD - Thursday 17th October, 2024

We are closing in, not only to the weekend but unfortunately to the scabby change of time. The clocks going back to ensure that it’s dark when you go to work and dark when you come home.
The good news about the whole bullshit though is that you get an extra hour in bed (unless of course you are on a night shift - then life truly sucks) and… it is another day closer to the legendary time of year when they go forward again.

CrossFit Cardiff WoD
Every minute, on the minute for 40 minutes:
Min 1 - 15/12 Echo bike calories
Min 2 - 15 Kettlebell swings (32/24 kg)
Min 3 - 100m Sprint
Min 4 - Rest

Specialty

Every 90s x 4:

1 clean + 1 push press +1 push jerk + 1 split jerk

Every 90s x 5 :

Clean and Jerk

3 sets

3 back squats

5/5 High jumping lunge on box

WoD - Thursday 17th August, 2023

Over the hump and down the hill towards a less painful (although I doubt it) weekend of fitness and rugby. Fingers crossed!

You have a long and slow workout tomorrow. Get some shut eye, you're going to need it!

CrossFit Cardiff WoD
Complete as many rounds and reps possible within 30 minutes of:
100/80 Calorie assault bike
50 Wall balls (20/14lb)
1000m Run
50 Kettlebell swings (24/16kg)

Specialty
Work up to a heavy Bella Complex

Bella Complex:
1 Clean
1 Shoulder to overhead
1Front Squat
1 Shoulder to overhead

WoD - Thursday 19th August, 2021

I have a sneaky suspicion that Nicole is attempting to end you all. F**k knows why, I like you… maybe she has some pent up anger from somewhere, maybe a prior life time. Who knows but what I do know is that butter wouldn’t melt in her evil mouth!

Good luck you poor buggers…

CrossFit Cardiff WoD
4 rounds for time of:
Run 800m
25 Wall balls (20/14lb)
100 Double unders

Told ya!

Specialty

Clean Complex
Squat clean, 2 front squats

Accessories
Hip extensions
10 - 10 - 10 - 10