WoD - Tuesday 27th February, 2018

Team, whether you are Green (AKA the best), red or blue, could you please ensure that you have entered your 18.1 Open workout scores into your profile by 10pm tonight so that I can validate it. Do not miss out, as this process is entirely out of my hands. 

Now that the rowers have recovered from the beating that they got over the last few days, it's time to punish them/you some more...

CrossFit Cardiff WoD

For time:
Row 2km

Please, PLEASE, post times to the whiteboard in BLACK ink or RED if you got a PB....

WoD - Monday 13th June 2016

We are going to start the week with a large bang...it will be the sound of your lungs exploding! But don't worry yourselves one little bit...it will be fun! Ish! 

CrossFit Cardiff WoD

A: Within 15mins establish a 1RM Back Squat. 

B: For Time:

2,000m Row
While rowing complete death by burpees. Athletes will begin behind the rowers and perform 1 burpee on the 3...2...1...GO before rowing as far as possible in the remaining time. At the top of the  each minute, athletes will get off and perform the required number of burpees before either reaching 2km or failing to complete the reps within the minute. 

Row as hard as you can for the initial few minutes when the burpee numbers are low. 

GOOD LUCK.