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Squat Snatches

WoD - Friday 25th May, 2018

WoD - Friday 25th May, 2018

Just as a reminder, tomorrow's event (bring a buddy throw down) will take place between 10 and 12:30. All info is available through Event posted on the Facebook members group. 

Yesterday's workout was designed by the very best, the mothership, in order to be fast and dirty! If you were able to go fast enough that it hurt significantly, but exactly 3 minutes after you pulled your chin over the bar for the last time...well done, you got it right! 

Today is supposed to be a challenge. It will burn in a different way, the movements are complex, heavy by design, partially compliment each other but still create a unique feeling. 
This workout is designed to push the fittest in our community. In order to get the scaling right for this, you should look to be able to complete the gymnastics in two sets and the snatches in singles, taking around 20 seconds rest between each rep. The bar should make your legs burn but your face smile! 
Attack it, be aggressive but always under control. 

CrossFit Cardiff WoD

"I’m out of funky names"
2 Rounds For Time:
30 Toes To Bar
5 Squat Snatches (80/60kg)
15 Handstand Push Ups
5 Squat Snatches (80/60kg)

Take your tired bodies over to the whiteboard, and write your times please...

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WoD - Saturday 16th December, 2017

The wait is finally over...the CrossFit Cardiff Xmas party is upon us. Get your glad rags sorted and your handbags full of whatever they are full of, and start getting excited for what is to come. 

For those who are still not too sure, the night kicks off at 7pm in Bootleggers, on Womanby street opposite The Welsh Club. It shuts down at 2:30am. Good look making that! 

Anyway, before that all kicks off, we have a tradition...The 12 Days of Christmas WoD. Now every year multiple people mess this up. It is pretty simple, you just have to sing the song in your head and you can't mess up. 

This is how it works. 3...2...1...FITNESS: 1 Deadlift, 2 Muscle ups and 1 Deadlift. 3 Box Jumps, 2 Muscle ups and 1 Deadlift. 4 Press ups, 3 Box Jumps, 2 Muscle ups and 1 Deadlift. So on and so on, until you reach 12 Squat Snatches. Just to give you the heads up. 

CrossFit Cardiff 12 Days of Xmas

1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Don't think get excited when you get to round 6 in 3 mins, that is NOT halfway through the workout! ;-) Please post times to the whiteboard and hang around for a favour. 

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