Monday - 15th May 2017

This Monday we welcome some fresh out of the box on rampers with a partner WoD. Seek them out and give them sweaty hugs! Anyone who looks like a rabbit in the headlights will do just fine. 

CrossFit Cardiff Partner WoD

Within 20mins, complete as many rounds and reps as possible of:

3, 6, 9, 12, 15 etc
Ab Mat Sit Ups
Med Ball Cleans (20/14lbs)

Reps can be split as needed between partners. Please post rounds and reps to the whiteboard.

WoD - Monday 17th October 2016

So even though there have already been sightings of on rampers, rumour has it that they plan to descend on the box tonight in mass!  

If you see a confused looking person stood alone, thrust a med ball in their hands and make them do wall balls. However, if it's an elderly, short Yoda look-a-like...that's my mother, leave her alone!!   

CrossFit Cardiff Partner WoD

15min AMRAP: 

20 Wall Balls (20/14lbs)

15 KB Swings (32/24kg) 

10 Burpees

This is a "you go, I go" style WoD across all rounds.