WoD - Thursday 9th January, 2020

So yesterday was fun right? Anything with assault bike calorie sprints immediately following some heavy squats never fail to hit you right in the feels! Grown, butch and burly men are brought to their knees, begging for mercy and everyone who isn’t is outside attempting to find a quiet corner to be sick into!
Amazing fun! Maybe just for the coaching team!

Don’t worry though team, summer is coming! Definitely NOT a honking storm!

CrossFit Cardiff WoD

For time:
21 Dumbbell snatch (50/35lbs - Right arm)
15 Pull ups
21 Dumbbell snatch (50/35lbs - Right arm)
15 Pull ups
15 Dumbbell snatch (50/35lbs - Left arm)
12 Pull ups
15 Dumbbell snatch (50/35lbs - Left arm)
12 Pull ups
9 Dumbbell snatch (50/35lbs - Right arm)
9 Pull ups
9 Dumbbell snatch (50/35lbs - Left arm)
9 Pull ups

If you are still able to grip hold of a pen, then please get those times up to the whiteboard…

WoD - Tuesday 19t November, 2019

Although to some, this may appear to be bullying, it really couldn’t be further from the truth! My intentions come from 100% good will rather than pure evil!
Should Ollie decide to take his mother up on the offer of, I’m sure, a delicious meal coupled with an extremely festive evening he will: wake up refreshed and in the good books, hang over free yet unable to put his finger on the bizarre gut wrenching feeling, cursing through his veins.
It is simple…FOMO! Fear of missing out. And, yes he did miss out! Maybe the hang over that he will be suffering as a result will cause him to doubt his decision, until he has the inevitable light bulb moment once the craft beer fog lifts…”man that was totally worth it!”

The second reason for my apparent onslaught is easy…I really want to meet his mother and see what she’s like when smashed!

Speaking of the Xmas party, get your monies in for tickets and…tomorrows workout is the perfect pre-party pump!

CrossFit Cardiff WoD

10 Rounds for time of:
5 Strict pull ups
10 Press ups
15 GHD/ab mat sit ups

Use your newly sculpted biceps to guide that whiteboard marker in writing your times down…

WoD - Friday 19th July, 2019

Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.

Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!

CrossFit Cardiff WoD

5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups

Scores up before you head out onto the town to flex your way through another Friday night…