Saturday dwellers, I promise to ban Mikey B from programming while drunk. He can no longer be trusted!
CrossFit Cardiff WoD
30 rounds for time:
1 Power snatch (60/40kg)
3 Bar facing burpees
5 Wall balls (20/14lb)
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Mikey B
Happy Monday morning you lovely lot! I hope the weekend was kind to you and you enjoyed the last Saturday class that Mikey B will deliver to you as a free man.
This time next week, he and the very lucky Sam K will be married!
For this extremely joyous occasion, the staff will be in attendance, on mass. As a result CrossFit Cardiff will be CLOSED ON SUNDAY OCTOBER THE 30th. Meaning that you actually get to enjoy the extra hour in bed!
Now, Mikey is programming this week, but don’t worry he is definitely not stressed about losing his freedom, and certainly has NOT taken it all out on you with his workouts! 😉
CrossFit Cardiff WoD
Each for time:
Run 1600m
Rest 8 mins
Run 800m
Rest 4mins
Run 600m
Rest 2mins
Run 400m
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
