WoD - Monday 15th October, 2018

Hey campers, I hope the weekend was kind to you. Full of fun, fitness and frolicking, beer and gin, but no dealings with the Police! ;-)

This week we welcome yet another bunch of legends, fresh from their foundations course, bright eyed and bushy tailed, ready to jump on in to the big and scary world of classes! Luckily, you old sweats, those who have a few scuffs on your nanos, will be ready and waiting to help them look a little less nervous.
Get chalky, get sweaty and ready to dish out some hugs.

Welcome to the party team, you are going to love it.

CrossFit Cardiff Partner WoD

Complete as many rounds as possible in 20mins of:
Run 100m
20 Kettlebell Swings (32/24kg)
Run 100m
20 Burpess

This is to be completed with a partner. Each run is to be alternated between athletes, all other work can be split however. 

Please write completed rounds to the whiteboard…

WoD - Monday 20th November, 2017

Are you excited? Did you even remember that we are kicking the week off with the final workout in the Partner league...COURSE you did!! How could you forget! 

However, in order to tease you a little more, I need to tell you something else that is really cool...the latest Foundations course has just finished and these heroes will likely be in class today! If you see anyone looking like a rabbit blinded by the head lights...grab them, embrace them with a sweaty, chalky and hair hug, squeezing until they feel warm and fluffy. Lull them into a false sense of security; a safe place...and then we'll smash them with the assault bike!! 
Ooooops, I gave the game away...

Partner League WoD 4

A: Within 4mins:
Accumulate as many calories as possible of: Assault Bike. 

Rest 4mins

B: Within 4mins:
Accumulate as many reps as possible of: Medicine Ball Cleans.

Rx 20/14lbs
Scaled 14/10lbs

Calories and repetitions can only be accumulated with, one athlete working at any one time.