WoD - Thursday 12th November, 2020

We NEED that kit back team! With the gym now open and functioning, we need the equipment back to enable us to program fully and without concern of limited loading.

Thank you to those who have brought their rented gear back, everyone else, you have until Friday before I send the ginger ninja around!

CrossFit Cardiff WoD
A: Every minute on the minute for 10 mins:
5 Strict handstand push ups
B: 5 - 5 - 5 - 5 - 5*
Deadlift - gently touch the floor on every rep
*sets all at the same weight

Specialty
Front squat
5 - 5 - 5 - 5 - 5
These are straight sets at 105% of your 1RM squat clean

WoD - Tuesday 13th October, 2020

Lucky, for some, number 13. At least it’s not a Friday hey.

You lot will be far too busy to worry about what the date is, hopefully you will be so all over the place that you shouldn’t actually know what day it is anyway. Tomorrow is an unbroken (I know you can do it) and fast sprint! Allow your lungs to bleed, you will be fine…in a few hours.

Prove the haters wrong, you can get savagely fit in just 6 minutes…

CrossFit Cardiff WoD
For time:
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)
40 Wall balls (20/14lbs)
20 Dumbbell Snatch (50/35lbs)

Specialty
Overhead squat
3 - 3 - 3 - 3 - 3
Load: 100% of squat snatch
Plus. De-load to 50% and:
Snatch balance
3 - 3 - 3