Workout of the day
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OH Walking Lunge
A mid-week blast for your butt cheeks coming your way! Even though it is till waaaaay too early to put your tree up, there is nothing stopping you getting those butt cheeks ready to crack chestnuts in front of the fire on Xmas morning! These things take time!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These sets are to be heavy AF and straight, one number load on the board for each set.
HUMP day, kind of… does it still count on a 4 day week?
No better way to solidify your leg DOMs then to lunge a heavy arsed weight across the box hey! GOOD LUCK!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These are straight sets because they will be god fucking awful!
Welcome to a new week, we are back to our norm, programming by Conroy. Just remember that the gym still has limited hours, taking full advantage of the bank holiday:
Open gym: 10:00 - 11:00
WoD: 11:00 - 12:00
Open gym: 12:00 - 13:00
Thanks to all that came down on Saturday for the end of the open, inter mural throw down. Loads of fun was had and Team Green, as usual, won convincingly. Fricking great day!
"Fun" times tomorrow. Chance to work off all those easter eggs...
CrossFit Cardiff Partner WoD
Run 1 mile together
100 KB swings (24/16kg)
80 Pull ups
60 KB goblet squats (24/16kg)
40 T2B
20m KB OH lunge (each - can be split into 2 x 10m YGIG) (24/16kg)
Please write team times to the whiteboard...
