WoD - Thursday 28th November, 2019

Who needs 7 minute abs when you have Tabata hollow rocks? Done in 4 and can’t breath, sneeze or comfortably poo for the next few hours! 

Roll out of bed in the morning, three times a week and do it. I’ll be able to open my beer on your slabs come the Xmas party!

And my abs had only just stopped hurting from last Tuesday’s workout. 

I bet you all forgot about your abs when you were 27 wall balls in right? I’m sure someone has put that target up higher over night! Scumbags!

CrossFit Cardiff WoD

For time:
Run 800m
21 - 15 - 9
Toes to rings
Hang power snatch (35/25kg)
Run 800m

A very tasty sandwich, get your times up to the board…man this week is FLOWN by! One more closer to the party of the century!

WoD - Thursday 11th July, 2019

With the summer firmly on us, we will soon be larging it in the benefits of all the hard work put forth this winter. Putting your fitness to good use as you conduct activities long into the beautiful summer nights.
Or, perhaps sat in a sun kissed beer garden. Enjoying maybe too many drinks safe in the knowledge that you have not only worked hard for them, but your body’s superior level of fitness will dispel any dirty hang overs. Just like Conroy can.
Play with your kids, grandkids, even though you really do have that hang over, because you know what…thrusters and burpees and deadlifts and pull ups, muscle ups and box jumps and squats and even the assault bike will allow you to be able to do it. And all with a smile on your face safe in the knowledge that your kids know that you are the coolest Dad/Mam out there; you will thrash the other dads in the egg and spoon race for sure.

But we share, we embrace others, we are fiercely loyal yet wonderfully welcoming. And so, bring your buddies…

Monday 22nd - Sunday 28th of July

Bring a buddy to the gym, for free, and let them experience just what you will not shut up about!

Please email dafydd@crossfitcardiff.com with their names and email addresses and I will get them feeling all fluffy.

CrossFit Cardiff WoD

2 Rounds For Time:
100 Double unders
50 Medicine Ball Cleans (20/14lbs) 
25 Toes To Rings

Scores to the board please legends.

WoD - Friday 18th January, 2019

The last day of the week, come in and thoroughly smash yourselves prior to heading out for the weekend to see if you can get so drunk that you make your eyes bleed and as a result of your antics, decide to take refuge and hide in your own right shoe after attempting to deadlift your drinking partners car. Great night!

Don’t forget, there is a workout at Roath park, on Saturday at 10:00am. And, yoga at 5:30pm on Sunday night. Apparently Liv is gonna go easy on you, not something which I agreed to!

Anyway…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 6 minutes of:
2 Hang Power Clean (90/60kg)
4 Toes To Rings 
6 Burpee Box Jump @ 24/20

Rest 3mins

Repeat the AMRAP, but as 8 minutes.

Once you have replaced the skin from your thumbs, please write two separate scores up on the whiteboard…