WoD - Thursday 16th July, 2020

I seriously hope that tomorrow is a beautifully hot and sunny day for you, not torrential rain as it was when I did this workout. Variance though hey, attempting handstand push ups on a moist mat!

29 of you legends will be throwing down on Saturday, please stay afterwards for a social distancing social! I can’t wait to see you all and watch you in huge amounts of pain!
Workout and equipment requirements will be released tomorrow!

CrossFit Cardiff HomeFit WoD
For time:
100 Air squats
10 Handstand push ups
75 Air squats
15 Handstand push ups
50 Air squats
20 Handstand push ups
25 Air squats
25 Handstand push ups

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Bodyweight

Warm up
”Tabata this”
For 8 rounds of 20s on, 10s off:
Cossack lunges
Finnish warm up
Air squats
Walk outs

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 22nd May, 2020

So then, we go on! The Iso Open is into it’s penultimate week of this hot competition and there is only one way to get involved. Lace up your nanos, do your cossak squats and get those double unders linked (no one wants attractive whip marks on a bank holiday Monday!

On that note, Monday will only see one led zoom class at 10:00am. The codes will be the same as the regular 8am & 6pm.

Further, keep your eyes peeled on FB for a bad ass social gathering for a Super Sunday Sesh, organised by the SS…Social Secretaries. Chill!
They are currently hard at work, organising a mad, mental evening for you all!

CrossFit Cardiff HomeFit WoD

Iso Open WoD 4
For time:
75 Press ups
150 Double unders
50 Air squats
100 Double unders
100 Air squats
50 Double unders
150 Air squats
75 Press ups

For this, and every other Iso Open WoD, please records scores to this google sheet (link). As this is for time and doesn’t require a rep count, please insert your time as one number.
For example. If I complete the work in 10:01 then my score will be 1001 no decimal points. Easy.

Score must be uploaded by close of play on Monday please

Warm up
Go for a longer run, in the sun. 5mins out and 5mins back
Then:
2 rounds of:
30 Single unders
20 Cossak lunges
10 Walk outs with a press up

WoD - Friday 3rd April, 2020

As a result of the roaring success of last Sunday nights “Scratch & Sip Social” we will do the same again this weekend. The only difference now is that I have upgraded my account and therefore we shall not be limited but time, only banter. Once that drys up I shall cut you loose like a pair of used pants.
The only other difference is that it will now begin at 7pm (19:00). The meeting ID will be posted to Facebook (we don’t want any weirdo’s reading this to jump on naked now do we). If you’re not on facebook ask in the what’s ap group(s), if you’re not on what’s ap then I don’t know what to tell you…send me a pigeon!

Another point of note, Conners will be taking his usual class tomorrow (Saturday) morning. Please check the Facebook members (if not on it, read above) group for info.

Support tee’s are in and are dropping on the website/IG tonight. Get your orders in!

Lastly, try cooking that Steak & Peppercorn sauce…it’s legit!

CrossFit Cardiff HomeFit WoD

For time:
100 reverse lunges*
*Every minute, on the minute, perform 10 Sumo deadlift high pull (with one KB/DB/rucksack)

Warm Up

Run 200m
20 Walking lunges
10 Object Russian swings (just to face level - KB, DB or rucksack)
Run 400m
40 Walking lunges
20 Object Russian swings (just to face level - KB, DB or rucksack)