WoD - Tuesday 11th February, 2020

Maybe I was experiencing hallucinating due to my sleep deprived state, but at 05:05 I’m sure listened to a woman complaining to the hotel receptionist that it was impossible to get a coffee, specifically with milk, at that time of the morning! 

Stood there in her PJs and slippers (who brings that to a hotel?), she chewed the poor dudes ear off for at least 7 minutes, visibly upset about the situation! I felt her pain, I’d have given my new ball trimmer to go back to bed with a milky hot cup of morale! 

Had I’d known what awaited me at each airport along the way, I may well have asked if she’d wanted some company! 

CrossFit Cardiff WoD

In teams of 3, complete 10 rounds for time of:
3 Legless rope climbs
30m Handstand walk
9 Sandbag over shoulder (50/35kg)

A spicy bit of grip work for you. Split work as needed and scribble your tunes to the whiteboard on completion...

Met Con
For 10 Rounds, every 2 mins:
20/15 Calorie assault bike*
*30s time cap per round

Pop a tick next to your name if you get all 10 rounds…

WoD - Thursday 24th October, 2019

When will it stop, will it stop? With any luck, before 20.3. The DOMS i’m talking about, obviously. Its ok though, as some folk have done 30 plus rounds and so clearly they are utterly messed up, likely laying up in bed. They definitely weren’t completely unaffected the following day and busting out multiple workouts after doing the bastard thing 2-3 times. Fit pricks!

CrossFit Cardiff Team WoD

In teams of 3 and within 25 minutes, complete as many rounds and reps as possible of:
1 Rope Climb 
5 Bench Press (60/40kg)
10 Calorie Assault Bike

These are “you go, I go rounds”. Therefore, all out sprints…good luck!

Please write total rounds and reps to the whiteboard…

WoD - Thursday 12th September, 2019

Anyone else get slapped in the face by the latter rounds of The Seven? It’s all going well, until its not! Pretty much the same as any other workout I guess.

Some admin…
Yoga
Due to our yoga guru flying off to find some sunshine zen (zenn?!), we will have yoga on:
Friday 18:30 - 19:30

Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class 😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Tuesday
06:00 - 07:00 AM WoD Class 😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class

Two days of slightly adjusted class times and as a result you get to get sandy at Saturday’s Notebook of Fitness

CrossFit Cardiff WoD

Within 8 minutes complete as many rounds and reps as possible of:
75 Double Unders
15 GHD Sit Ups
1 Rope Climb 

WoD - Tuesday 30th April, 2019

Conroy is another year older, but with those biceps, you’d never know!

Now let’s not milk it too much hey, not until next year when he is the big THREE 0 anyway!!

How do you fancy a cheeky bit of gymnastics hey?! Bring your long socks…you are going to need them!!

Short and sweet tonight sorry, I’ve got proper man shit to do!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 17 minutes of:
1 Rope Climb
6 Pistols
12 Press Ups
24 Abmat Sit Ups 

Please get those rounds and reps up to the whiteboard…

WoD - Wednesday 20th February, 2019

We’re closing in team, the open is upon us, and the only way to get me to stop banging on about it for every post is to…sign the f**k up!! Come on, you know you want to!
Lord Hewett, this is something that your kick ass other (better) half can’t do for you! Get online - you should know how - and register! This year buddy, this year!! Dave…do it with him!
I actually heard you're scared to, both of you. Don’t worry though, its ok, I understand!

The rest of you…sign up! Join Team Reebok CrossFit Cardiff and be a part of the fun times! They begin on Saturday!

CrossFit Cardiff WoD

For time:
50 Air Squats
2 Rope Climbs 
40 Back Squats (40/30Kg)
2 Rope Climbs 
30 Front Squats (40/30Kg)
2 Rope Climbs
20 Overhead Squats (40/30Kg)
2 Rope Climbs 

Do me a massive favour please…don’t be a d**k on the ropes and write your scores to the whiteboard. Okay two favours but one is more beneficial to you!

WoD - Thursday 24th January, 2019

The week is nearly amongst us, but so is the month. Meaning two things…

1. Your arses are nearly mine!

2. The Box birthday party is soon upon us. Be sure to get over to the Facebook members page to check out the details. If you are too cool for Facebook, then…just make sure you are available from 12:00 - 23:59 (ish) on Saturday, February the 9th. We have a MAAAHUSIVE team Throwdown planned, along with after hours actives. Bring a dish of choice (all Vegan options will be frowned upon), and if you don’t like BrewDog, a bottle.

Now then. The last but one addition of Ashwell’s onslaught, maybe he is attempting a cull, you can beat the Ginger Ninja though, I know you can!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 20 minutes of:
Run 200m
5-10-15-20-25 etc ...
Shoulder to overhead (60/40kg)
1 Rope Climb

Shake out the old forearms and get your rounds up on the whiteboard…

WoD - Friday 11th May, 2018

In my assault bike hang over I managed to state that the date was the 20th, clearly it is not. But that workout did suck!!  
Anyway, it's forgotten and in the past. On to the next utter shitfest. Just enjoy it while it lasts as next week Ash the Leg Destroyer takes the reigns.

CrossFit Cardiff WoD

For Time:
25 - 20 - 15 - 10 - 5
10 - 8 - 6 - 4 - 2
5 - 4 - 3 - 2 - 1
Ab Mat Sit ups
Thruster*
Rope Climb

*the load for the thrusters are ascending. See below:
Male: 40/50/60/70/80kg
Female: 30/35/40/45/50kg

Get your Friday times on the whiteboard before you leave the building...

WoD - Monday 15th January, 2018

Firstly, I would like you to take a long hard look down at your own legs and say..."well done lads, you made it! You beat her, Hannah, that evil woman who tried to kill you...you survived!" 

Secondly, get your butts into class and blow off those weekend hang overs, as not everyone is doing dry January! ;-) We have complete our first Foundationals class of 2018, F**K YEAH! Please, please, welcome them into the gym with a sweaty, and chalky hug...just like you were. 
Grab one, show them where everything is, partner up with them and throw down. I can't wait to see it. 

CrossFit Cardiff Partner WoD

10 Rounds For Time of:
10 cal row
8 KB swings (32/24kg)
1 Rope climb

These rounds performed are in a "you go, I go style"

You legends below, and you long standing legends, please write your first ever times to the whiteboard...welcome to the party. 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

WoD - Monday 4th December, 2017

Team, another week of fun filled fitness ahead. Come and a train HARD all week, only two more blocks left to develop a hedge against the 4 days you will HAVE to have off as a result of the worst hang over you've ever experienced! 

Speaking of which. Today (Monday) is the very last day that you can settle up for the Xmas party. It needs to happen as I need final numbers for the venue. Please, please do not miss out (you will regret it once you see the footage of the GoPro that I intend to strap to Ash's head), and have to wait until next year! 
Give your money to a coach and get your name added to the list! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Assault Bike Cals
Deadlift (110/85kg)
3 - 2 - 1
Rope Climbs

Please post times to comments...

A big thanks to Ash who has had a busy weekend of catching flies! He has selflessly been eating them all, in order to prevent the little bastards from getting in your way during WoDs

WoD - Thursday 29th June, 2017

Well that looked to have the desired effect! You lot kicked ass, every class was electric! Such a supportive group of legends!

CrossFit Cardiff WoD

10 Rounds for time of:
30 Double Unders
1 Legless Rope Climbs
1 Rope Climb

Please post times to the white board...

Just like that!! 

WoD - Thursday 23rd February 2017

The Open starts today (well tomorrow but you know)! Holy shit that came around fast! Get signing up to Team Reebok CrossFit Cardiff. 

Let's have another awesome season of firsts.

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2
Snatch
Male load (40/50/60/70/80)
Female Load (30/35/40/45/50)
3 Rope climbs between each set. 

Please post times to the whiteboard...