WoD - Tuesday 14th April, 2020

Hello hello, now stop slacking and get back to work! At home in iso of course. And, grab a break to warm up through a devilish wee time, dedicated to getting your squeeze on!
Whether still confined or not…the summer is still coming.

CrossFit Cardiff HomeFit WoD

3 sets for quality and the burn of:
1 Minute hollow hold
10 side bends (lowering for 5 seconds)
45 second adductor side plank

Warm up
The Finnish warm up (look back to last week)
4 Rounds of 20s on, 10 off.

Post
Tabata bottom to bottom front squats
8 Rounds for max reps:
20 seconds on
10 off (spent at the bottom of an active front squat)
Loading: PVC pipe, broomstick, mop handle. Trust me, that’s all you need.

WoD - Monday 11th March, 2019

Monday is here, I hope you guys had epic weekends filled with glute punishing lunges and step ups, and shoulder sculpting overhead lunges and handstand push ups, coupled with creating hilarious characters in an amazing arts and crafts session. Definitely not drinking and debauchery…man we CrossFitters are cool hey?! ;-)

Now then, please, if you haven’t done 19.3 yet, you must respect that the world still goes around, and our classes still continue. If you happen to find yourself with the top 100 in the world, I will honour repeats, otherwise…you are a complete muppet and should really just focus on the program and going as hard as hell. Suicide, vomit inducing pace for the win.

Please remember to get your scores in by 22:00 (10pm) on Monday night for validation.

CrossFit Cardiff WoD

For time:
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Reps of:
Double Unders
Pistols
Toes To Bar

You know what Sexy Stu says…Summer is always coming…can anyone go unbroken on the TTB? Write your smoking pistol times to the whiteboard please