WoD - Wednesday 30th August, 2023

Well here we go, assault bike pay back time! It is your very favourite coaches special day!

Penblwydd Hapus Nicolę, you Irish potato cake loving legend! Everyone thinks you are an absolute gem, myself included! Proven by the sheer amount of abuse I give you (I am getting better) on a daily basis, you love it really and much more than the alternative.

Have an epic day buddy, go and do something really cool, paid for by someone else!

Love ya.
Davs.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
60 Double unders
30 Toes to bar
15/12 Calorie row

WoD - Tuesday 30th August, 2022

PENBLWYDD HAPUS to your one and only, Irish assassin Nicole “See you laaaater” Hagan!!

She is an absolute legend and 100% needs to complete assault bike calories for every single class. UNLUCKY… it’s your fault for being so loved!

Have an amazing day buddy, love you even if you will never train with me!

CrossFit Cardiff WoD
‘Gretel’
10 Rounds for time of:
3 Clean & Jerk (60/40kg)
3 Bar over burpees

Specialty

WoD - Thursday 1st July, 2021

Welcome to the team Nicole Hagen!

No bullshit and no fluff - exactly how the straight talking, bantering legend likes it!

Please take a minute to whoop, shout and do whatever (just keep some clothes on) in order to welcome her to the team officially. Nicole is a CrossFit L2 Trainer, currently studying for her CF - L3 (something that I will be booking soon, i’m nice like that) and having developed tremendously over the last few months is well positioned to hit the ground running and give you guys some serious grief! 😉

She has been slamming you guys through the medium of programming recently and will continue to do so, she loves a lunge, long assault bike WoD and basically everything else that you lot love to hate…exactly why I love her!

Nicole welcome buddy! You are going to go a long way, I am excited for the journey!

CrossFit Cardiff WoD
Front squat
4 - 4 - 4 - 4 - 4

Specialty
Clean
3 - 3 - 3 - 3 - 3

Barbell roll outs
10 - 10 - 10

She is actually smiling here!

WoD - Tuesday 28th June, 2020

Once again, CrossFit has a heartbeat!

Welcome back Nicole!

CrossFit Cardiff HomeFit WoD

5 Rounds for time:
12 Hang power clean and jerk
9 Thrusters
6 Power snatch
Barbell 50/35kg
Courtesy of CrossFit.com

Loading
Barbell 50/35kg or lighter
1 or 2 Dumbbells 50/35lbs or lighter (perform 12 alternate DB snatch if using one)
1 Rucksack 20/15kg or lighter

Warm up
3 Rounds not for time of:
50 Single unders (pencil jumps)
20 Air squats
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 8th November, 2019

A little treat for you guys from the seminar staff trainer summit. Where, 180 L1 trainers got their arses kick by Nicole Carroll (the boss), who was wearing jeans! And just in case you are thinking…yeah I could beat her…I have news for you my friends!

You will need more than 22 squats is what you will need to take that crown, and yep…that was the lowest number! Just wait!

CrossFit Cardiff WoD

A: Overhead Walking Lunge*

8 - 8 - 8 - 8

B: Bottom to bottom Tabata squats

A* Heavy and straight sets

B* Score is the reps of your lowest round. Bottom position should be an active squat.

Loads and lowest round squat number to the whiteboard before you go and get drunk please…

Something from the archives for ya.