WoD - Tuesday 19th December, 2017

Suller is alive and back in the room! The coaching staff have been checking in with him on a regular basis since the CrossFit Cardiff Xmas party, due to confirmed reports of him sporadically licking Conroy's face. Bizarre behaviour, sometimes witnessed on inaugural attendances to the event. 
How he has made it so long without ever attending is unbeknown to us, yet largely at this stage, unimportantly. As, due to an unfortunate vomiting incident, will more than likely be his last! At least he had significant fun while it lasted. 

CrossFit Cardiff WoD

Perform 4 sets, for load of:
4 Overhead Walking Lunges
4 Overhead Squats
4 Overhead Walking Lunges

Rest as needed between sets. Please post loads to comments...

WoD - Wednesday 20th September, 2017

Welcome to the Muscle up club Daisy!! No longer will you have to fret about running away from the fuzz when they chase you on account of your "amazing" driving skills! 
You will be able to simply commando roll out of the drivers seat, pop over a fence and be away! 
Even when you are sunning yourself on holiday, weeks later, reminiscing about said doughnut snuffing orrificers, muscle upping out of the infinity pool to grab a sip of an espresso martini. 

CrossFit Cardiff WoD

Overhead Walking Lunges

12 - 12 - 12- 12

These sets are designed to be straight sets. Build to a heavy load and attempt to stick at it for all four sets. 

WoD - Wednesday 2nd August 2017

I told you assault bikes suck! Next time you might be careful what you ask for?! ;-)

Straight into a heavy day. We are on a 6-8 week program, lunging to improve your back squat. Get into as many as you can and see how they affect your back squat.

The week after next we shall be testing back squat. Get in and lift heavy, giving yourself something to work off. 

CrossFit Cardiff WoD

Overhead Walking Lunges

8 - 8 - 8 - 8 - 8

As heavy as you can throughout each set. This will be challenging but loads of fun! 

WoD - Friday 16th December 2016

The downstairs toilet, nearest the entrance is out of use for tomorrow. It has been freshened up and painted. The paint is still wet.  

This as well as the entrance corridor, the walls are still wet, so don't lean on them.

Awesome effort on Fran tonight. PBs flying everywhere. 

CrossFit Cardiff WoD

Overhead Walking Lunge:

10 - 10 - 10 - 10

please post loads to comments...