WoD - Thursday 15th November, 2018

Anyone still walking like a complete muppet with the inability to plantar flex? Nope, just me?!

The good news is, Ash didn’t do it, you know because of his “back injury.” Meaning that he gets to watch us all walk around like idiots and laugh. He’s such a cracking bloke, a double yolker some might say.

Tomorrow however, you get to grow those butt cheeks again, meaning that you can show us your tricks at the Christmas Party…only if you pay a coach £20 though.

CrossFit Cardiff WoD

4 Sets of the following complex*

4 Overhead Walking Lunges
2 Overhead Squats
4 Overhead Walking lunges

*same weight across sets

Please write loads lunged to the whiteboard…

WoD - Thursday 23rd August, 2018

Now I have something to live up to hey, I promised you I would deliver...

Sorry to say, that I don't have a huge amount for you, some house keeping and the hope that I am writing this prior to an evening full of folk losing their minds on the assault bikes and pummelling themselves into an early WoD grave. Nick for example, is a prime candidate. Nick if you are reading this and what I think will happen, actually did happen, know this...it warmed my soul!! 

Bank holiday Opening Hours

The weekend: as per usual
Monday: 10:00 - 12:00 (WoD at 11)

Do NOT be a stinker

If you lose half of your body weight in sweat and leave it on the reverse hyper, GHD, any other piece of equipment...clean it up you STINKER! 

Anyway, back to less pleasant things...

CrossFit Cardiff WoD

Complete as many rounds and reps as possible in 20mins of:

30 Double Unders
10m Dumbbell Overhead Walking Lunge (50/35lbs)* 
15 Box Jumps (20")
5 Ring Muscle Ups

*One dumbbell is to be held overhead, alternating arms each round

Please write rounds and reps to comments...

WoD - Thursday 9th March 2017

So if all those air squats (or tonights deadlifts) didn't get your buns feeling like steal...these will. 

CrossFit Cardiff WoD

Overhead Walking Lunge
8 - 8 - 8 - 8

Please post loads to the whiteboard. Your aim is the heaviest possible weight for all 8!