Workout of the day
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Merry Christmas
Nadolig Llawen you wonderful bunch of fitness loving legends! I hope your hang overs have gone! If not, never fear, our Xmas tradition will kick them into touch for you…
11am at the box, no warm up, no coaching, and hopefully mince pies afterwards…
CrossFit Cardiff Xmas Day WoD
For time:
150 Burpees
If you are man/woman enough, video your burpees and tag @CrossFit.Cardiff on Instagram…
Nadolig Llawen!!
Merry Christmas you lovely lot!
GET YOURSELVES DOWN TO THE GYM FOR BURPEEEEEEEEES
11:00am start… ??? Finish!
CrossFit Cardiff WoD
For time:
150 Burpees
We will also set this up on zoom. The link is below:
Zoom WoD
If that link doesn’t work. It is the same one as usual!
Have a gander below please team, take note of the timings. They are set purposefully for you men to get your arses into town to complete (start) your Xmas shopping!
Don’t mess it up.
There is a workout, I will post it, feel free to kick it’s arse!
Opening hours
10:00 - 12:00 Open gym
CrossFit Cardiff WoD
For time
50 - 40 - 30 - 20 - 10
5 - 10 - 15 - 20 - 25
Med ball cleans (20/14lbs)
Box jumps (24/20”)
I reckon it is perfectly acceptable to start drinking copious amounts now!
My logic:
1. We are far enough away from the CrossFit Cardiff Xmas party that our beer fear has about gone.
2. We are close enough to Xmas day to not give a shit about our jobs, and…
3. F**K it, it’s Christmas!
Enjoy!
CrossFit Cardiff WoD
For max weight:
5 - 5 - 3 - 3 - 3 - 1 - 1
Deadlift
Build in load throughout sets so that by the end…it’s really fricking heavy!
Specialty
Toes to bar
1a: Kipping drills
1b: 5 Minute EMOM
5-10 reps
3 sets
2a: 3 Strict toe to bar with negative
2b: 10 Ring push ups with 2 second pause at bottom
2c: 3 Pull-up negatives
3 sets
3a: 10 Ring rows with 2 second pause
3b: 16 Single leg V-ups
3c: Max chin up hold
We will be open at 11am, for nothing but burpees. No warm up, no cool down. No movement prior. Come on in, get them cracked, eat mince pies. Easy!
If not…Merry Christmas, send us a video of you doing them elsewhere.
CrossFit Cardiff WoD
For time:
150 Burpees
Tag videos and times to Reebok CrossFit Cardiff on IG and Facebook.
Here’s hoping that the hang overs have officially f**ked off to where they came from. Or, the one you currently have is from another booze up.
Tiny Rebel have already been in touch to say that you were all extremely well behaved, no trouble to the bar staff and in fact gave them an extremely mellow evening of leisurely drink preparation. I have just a couple of lessons learnt:
Keep Alfie away from the microphone
Keep Woody WELL away from the microphone, especially after a butt ton of prosecco
Do NOT give Cath Knapton 3 shots for winning The Members Member award
Tomorrow will see the beginning of our reduced hours, all previously posted, just have a gander at the picture below.
CrossFit Cardiff Christmas Eve: 10:00 - 12:00 Open gym only
CrossFit Cardiff Suggested WoD (Not at all compulsory)
5 Rounds for time:
15 Thrusters (40/30kg)
15 Pull Ups
Courtesy of CrossFit.com!
