WoD - Thursday 5th January, 2023

A high volume of bar muscle ups and heavy (relatively) deadlifts, and all of it following a few slack weeks at Xmas, I can only imagine you are sore. That’s ok, just chill and get back into things slowly.
The 2023 goals don’t have to be ticked off in January! You see what old age does to you, makes you soft! 😉

CrossFit Cardiff WoD
Within 10 minutes, set a 1 rep max strict press
Within 10 minutes set a 3 rep max push press
Within 10 minutes set a 5 rep max push jerk

Specialty
A: 5 sets of 3 box jumps for max height

B: 5 sets of:
1 Clean and jerk
Rest 20s
1 Clean and jerk

WoD - Monday 24th December, 2018

Christmas Eve! Get your arses to the gym, as per opening hours below and get a good old thrashing in before everything goes Pete Tong! Maybe then the hang overs and food comas won’t feel so bad…due to being consumed by the DOMs in your arses!

Once finished, the lads will be free to start their Xmas shopping, having a few pints along the way of course, and you ladies can do whatever it is you normally do.

Keep your eyes peeled on Xmas Day for the workout post, record a video of you doing it, wherever you are and tag @Reebok CrossFit Cardiff on IG.

Open Gym: 10:00 – 11:00
WoD: 11:00 – 12:00

CrossFit Cardiff Xmas Eve Team WoD

In Teams of 3:
Within 15mins establish a 8RM back rack walking lunge (2 attempts each)*
Rest 5mins
Complete as many rounds and reps within 15mins of:
“The Chief”
3 Power Cleans (60/40kg)
6 Press Ups
9 Air Squats

*each teammate’s highest individual loads are combined and posted to the whiteboard along with their Chief rounds.