WoD - Friday 24th March, 2023

Welcome to the end of the week and the start of another awesome weekend! You made it through to the other side and so enjoy. Unfortunately there are no long days of legit international rugby but… there is always another excuse to have a beer or 10!
Let’s hope it’s as sunny as!

Now do not let this ruin your weekend… 😳😳

CrossFit Cardiff WoD
5 Rounds for time of:
20/18 Calorie row
15 Box jump overs (24/20”)
10 Dumbbell thrusters (2x50/35lbs)

WoD - Monday 1st August, 2022

Pinch, punch… mental! Bam, we are in August! The ‘embers are next and that’ll be it… Christmas decs up! I can’t take it!

Before all that though, you’ve got a week of ass kickings dealt to you by the one and only Mikey B! GOOD LUCK!

CrossFit Cardiff WoD
For time:
Rope climbs
Thrusters (40/30kg)
4 - 3 - 2
21 - 15 - 9

Fast and furious! You should be able to feel your lungs trying to leave your body after this!

WoD - Thursday 19th November, 2020

Well I bet there are some seriously shakey legs reading this post today. Guess what, if you do heavy lunges after months of time off through lockdown rubbish, it hurts! Weird that!

Take a rest day if you need, but move. Get your arse up, away from the locked down life of working from home, a novelty that wore off faster than zoom classes, and walk/wander/Jyog (silent J) in order to get some fresh blood pumping! It is what you drastically need…especially if you are planning on doing this tomorrow…

CrossFit Cardiff WoD
For Time:
Run 1 Mile
30 Handstand push ups
30 Deadlift (100/80kg)
30 Toes to bar
Run 1 Mile

Specialty
Front squat
7 - 7 - 7 - 7
These are straight sets, performed at 80% of your 1RM squat clean

Get those times up the whiteboard and then realise it’s FRIDAY!