WoD - Friday 19th July, 2019

Who’s got that Friday feeling? I know you lot all have, just can’t wait to get out of the office and to the gym where you can smash yourself into the ground for the first time (of many) this weekend.

Well if anything, tomorrow’s workout will get you ready for a fun filled weekend on the beach…in the rain! A challenging gymnastics based punch in the respective genital area, pumping you up just like Friday’s used to be like in the globe gym…chest and bi’s night!

CrossFit Cardiff WoD

5 rounds for time:
1 Min L-sit hold off dumbbells
20 GHD Sit Ups
10 Strict Handstand Push Ups

Scores up before you head out onto the town to flex your way through another Friday night…

WoD - Friday 29th March, 2019

Now then, the penultimate addition of Coach’s week…Suller. Only one left with Ash, I wonder what movements he could possibly love that much to be programmed into a workout?!

The other super exciting piece of news is that this weekend The Notebook of fitness will be back with it’s mind boggling workouts, not only testing and developing your fitness but your mind too! The weather is set to be very sexy, no reason for you lot not to rock up on mass! Even more importantly, the open isn’t quite yet complete, we still have 19.6!!! Self created by you lot, and rather than involving thrusters and burpees, you get to drink beer instead.
PLAN: MEET AT THE SLUG AND LETTUCE (Next to the Hilton Hotel) @8PM TOMORROW (Friday) NIGHT…drink beer (or whatever you fancy)
Have a banging weekend folk, catch you on the flip side.

CrossFit Cardiff WoD

‘Suller’
For time:
20 Strict Handstand Push Ups
10 Squat Cleans (110/80kg)
20 Kipping Handstand Push Ups
10 Squat Cleans (110/80kg)

Once your shoulders have been fully transformed into boulders, get your scores on the board and go drink beer…

#summeriscoming

WoD - Wednesday 6th December, 2017

Ducks are rife IN around the box. Potentially with lots of attractive water features nearby: Roath Park lake, puddles in ditches on Newport Road and the swamp over on Lamby Way, they seem to like the area very much. 
 
BIG Ducks, often 'Mallards' and male, make their way into the gym undetected. In fact they are so well disguised amongst the bumper plates, air assault bikes and plyo boxes that are usually heard and not seen. 
Please be careful, on the look out and if you catch them, do not hesitate....shoot! 

CrossFit Cardiff WoD 

2017 Regional WoD 1
For time:
1200m Run*
12 Rounds of:
4 Strict HSPUs
8 CTB Pull Ups
12 Air Squats

*this is to the Penylan Fish bar, not INSIDE the fish bar, but ALONGSIDE it! Just ignore the wonderful smell. 

Please post times to the whiteboard...

Beware of the DUCK!!!