WoD - Wednesday 25th September, 2019

Welcome to a wet hump day! And don’t we just have the perfect way for you lot to stay dry!

I think I should utilise the gym’s membership to take it in turn to kick my dogs arse with epic walks. Let’s set up a rota, an hour about, you can meet him plus the previous walker at my house and immediately take him back the way he has just come. A short water break will be taken into consideration for him and the off coming shift shall receive free counselling upon his or her return.

Maybe this way, he will chill the hell out. Even if it is only for a day.

CrossFit Cardiff WoD

5 rounds for max reps of:
In 2 mins: 
15/10 Calorie Row
15/10 Calorie Assault Bike
Max double unders
Rest 6 minutes between rounds

Please write your reps per round up on the whiteboard…

Butter wouldn’t melt!

WoD - Tuesday 4th June, 2019

Just to warn you off…I will be in the Isle of Man this week watch some very skilful crazy people ride their unbelievably quick machines around the local streets…at 180mph, as you do. And, therefore, the banter on this blog will be relatively low for the next few days.

Apologies for those of you who relish in the daily update, the written diarrhoea that is spouted on a regular basis, potentially affording you a chuckle before bedtime. Or, more likely, one raised eyebrow following a small insight into my messed up mind.
However, upon request I am more than happy to send pictures of me drinking beer and videos of deafening, whiplash inducing blurs. Just let me know.

CrossFit Cardiff WoD

For a 35 minute running clock, perform one of the following within a one minute timeframe (EMOM style)
Run 150m
50 Double Unders
10/7 Calorie Row
10/7 Calorie Bike
Rest
*rotate in that order - 7 sets on each station*

It’s not often that we do an EMOM, but when we do…they f**king hurt. Scores to the obvious…

WoD - Monday 21st January, 2019

Is there a better way to finish your weekend than some bad ass yoga on a Sunday night! Re-charge those batteries following a seriously competitive game of touch rugby…more so than others!

With this regular Yoga attendance, it won’t be long before you will be able to stop asking your mother to tie your shoes for you…or just simply reverting to slip ons! No dramas!

Back into a week of tough workouts, get amongst it and hit it hard…show Monday who’s boss!

CrossFit Cardiff WoD

5 Rounds for Max Calories
Every 6 mins:
30 Seconds Assault Bike
Rest 30 Seconds
30 Seconds Row

Please, chuck the total calories for each movement to the whiteboard…

WoD - Wednesday 22nd August, 2018

Hump day! Thats all I have...sorry, more tomorrow...I promise!

CrossFit Cardiff WoD

For Time:
21 - 15 - 9
Calorie Assault Bike
Burpees

Rest 5mins

For Time:
21 - 15 - 9
Calorie Row
Burpees

Please write two separate times to the whiteboard...