WoD - Friday 20th July, 2018

That F**K it's Friday but rumour has it, its going to be bloody raining! Not to worry, we have a roof! And something else very cool for you...super duper, plush...black cards!! 

Now don't get too excited, these bad boys will not be getting you free - certainly not happy dead chickens - all year, but they do allow the holder to discount at some common establishments, which, are importantly...local, small businesses. NOT huge corporations! 

The launch will be launched, on Saturday. Members will be able to collect their cards their cards and be allowed a special extra discount at one of our favourite meat providers...Got Beef. 
On Saturday only, they have been kind enough to increase the usual 10% off burgers only to 15% off all food all day!! Perfect for your post workout protein loading as trust me...you will need it! 
Get down there on mass!! 

Keep your eyes peeled this weekend for further discount announcements...and please don't all swamp Conroy for your cards! 

CrossFit Cardiff WoD

For time:
Row 1000m
50 Ab mat Sit Ups
40 Overhead Squats (40/30kg)
30 Burpees
20 Pistol Squats
10 Bar Muscle ups

Get your meat craving, salvating butts over to the whiteboard and write your times down please...

Thursday - 31st August, 2017

The last day of August. Bugger! Fingers crossed for an Indian Summer!! 

In order to cheer you right up, we have a "fun" workout for you to do. Two movements and lots of rest, how hard could it be? :-I

CrossFit Cardiff WoD

3 Rounds for max reps of:
Within 4mins:
Row 1000m
Max reps: burpees
Rest 4mins

Accessory Program

3 x 7 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)

Superset between Set 1 and 2:
10 Lunging thoracic twist complexes, per leg
30 Wall Toe taps per leg - heels stay down
12 light dumbbell bent over rows

Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows

Superset following Set 3:
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows

2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
5 Glute/ham raises (banded more than likely)
2 kip swings, 1 pull up, 2 kip swings - 2 times through, try not to drop and rest between. 
5 Glute/ham raises (banded more than likely)
10 Kip swings, 10 kips

WoD - Wednesday 23rd November 2016

Some big tin flying about tonight beasts! Funnily enough, bumper plates roll and when they do they nearly kill people.

CrossFit Cardiff WoD

For time: 

Row 1km

50 HSPUs

Run 1 Mile

Please post times to comments...

WoD - Thursday 21st April 2016

So my ass in sore! Make sure you comment on this post if you have to call in sick for work tomorrow. 

Also, if anyone fancies videoing themselves walking down a flight of stairs in the morning thats just fine, post it on the Facebook group. 

CrossFit Cardiff WoD

Perform each for time:
Run 1 mile
Rest 5mins
Row 1km
Rest 5mins
Run 1 mile

Please post times to comments....

...that's why.