WoD - Monday 11th February, 2019

What a weekend. Full of cool, fun and ridiculous workouts, which…have left me seriously sore! Who would’ve thought that if you scaled Fight Gone Bad beyond “female RX” it would leave you walking like John Wayne the following day!

Saturday was a great laugh - thank you to each and every one of you who came down and got stuck in, brought some bad ass food and made it such a cool day! Thank you, there was not a finer way to celebrate turning 8 whole years old!

With the open around the corner, we are planning to spend this week getting used to the layout, see if you can figure out the theme! 😉

CrossFit Cardiff WoD

11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (35/25kg)

If this isn’t the first time that you have completed this workout, then check your score and write in red on the board should you have PB’d!

WoD - Thursday 20th October 2016

Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.  

Tomorrow a little longer but we still get to play with a barbell.  

CrossFit Cardiff WoD

For time: 

Run 800m

21 Power Snatch (50/35kg)

Run 400m

15 Thrusters (70/50kg) 

Run 200m

9 Power Cleans (90/70kg) 

Please post times to comments... 

Thank you for the particularly apt picture Phillis!  

WoD - Friday 9th September 2016

Now this workout is NOT complicated! Do NOT do a SULLER!!! 

CrossFit Cardiff WoD 

3 Rounds for time:

9 - 15 - 21

Power Snatch (60/40kg) 

Overhead Squat (60/40kg) 

GHD Sit ups

Please post times to comments... 

It is NOT 9 reps of each movement, and then 15 of each, 21 of each!! It IS  9 snatch, 15 squat, 21 GHD, repeat for 3 rounds.

WoD Friday 11th March 2016

Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.

For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"

CrossFit Cardiff WoD

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Please post total reps to comments...

Jon Hares is ready for 16.3