Workout of the day
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Partner Workout
Just in time for your DOMs to kick in, the special feeling of knowing that you have safety in numbers.
Well, maybe not safety, but at least there are two of you…
CrossFit Cardiff Partner WoD
Starting a new round every 5 minutes for 25 minutes
100m Sprint
10 Overhead squats (70/50kg)
20 Toes to bar
100m Sprint
Split reps however, sprint together
Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳
Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!
Look out…
CrossFit Cardiff Partner WoD
Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups
Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…
Pure and utter stud muffins. That was the general vibe amongst the UK CrossFit community this weekend, especially when the majority of them saw Aris (The Greek God/Adonis) come over the rise and spring like a man possessed up a hill thrashing all competition into the ground, making them wish that they were all back at home sucking on their own thumbs!
Just imagine, running for all your worth, winning, and merely glancing over your shoulder to see the pain in the faces of the weaklings behind you…only to be confronted by a steely eyed dealer of death, hunting you down like Ash on 16 scoops of ice cream. Scary image!
They battled all weekend, well, in reality stupid workouts involving lifting stones and getting up and over stuff and throwing lorry tires in the air got annoyingly in the way of some serious tanning, ball throwing, swimming and the absorbing of sand into every orifice possible! Good luck getting rid of that, car sized hoover attachments is the advice from a beach dwelling veteran!
Finish placements
Flexual Healing - 22
#CliveOnTour - 24
Legit!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Synchro Dumbbell snatch (50/35lbs)
10 Synchro Burpees Over the Dumbbell
Please record sweaty rounds and sweaty reps to the whiteboard…
Hands up who has that funky Friday feeling?! Legit hey?! And going into hopefully a sunny 4 day week!
However, your Friday feeling, if you are like me, is ruined by a seriously debilitating pain in the butt cheeks! Man alive my arse has been on fire for the duration of the day. Seemingly in an outline of my glutes, vile!
Fun workout though hey. Funnily enough, the classes weren’t as busy tonight. Maybe you are all confined to your arm chairs!
Onwards and upwards, into the weekend!
CrossFit Cardiff Partner WoD
Within 25 minute complete as many rounds and reps as possible of:
Run 300m
2 Burpee Forward Rolls
4 Box Jump Overs (30/24”)
2 Burpee forward rolls
These are you go, I go rounds.
As soon as the room stops spinning, get your scores up on the whiteboard please…
