WoD - Tuesday 22nd October, 2019

Screw you 20.2, that sucked! Weirdly enough. As if after 8 opens, this being my 9th, I should be surprised to learn that the simple triplets programmed by TDC are effective!

Hence the reason why we stick to the very same mantra, because it sucks! Couplets are the same, and in fact even more painful - fewer movements equal less transitions and therefore less rest. That with programmed rest/recovery is a painful recipe. Hence why you were all mullered after today’s little gem!

Onto yet more fun…

CrossFit Cardiff WoD

4 rounds of:
Within 3 mins:
20 Toes To Bar
Remaining time...
Max calorie row

Rest 6 mins between rounds

Please record total calories rowed per round, to the whiteboard…

WoD - Tuesday 24th September, 2019

The time is near, The CrossFit Games Open is close and soon to be upon us! Details will be flooding out soon but in the mean time, sign the hell up and get yourself representing Reebok CrossFit Cardiff.

This year we are doing a big drive, within teams, to raise money for a local charity and so couldn’t look to sweat for a better cause. 5 workouts, in a cracking environment, all to do a good deed. What else could you wish for!

Here is the link providing some information and how to sign up, and some history…

https://open.crossfit.com/?_ga=2.48968677.299999030.1568913163-759142603.1546766323

CrossFit Cardiff WoD

For time:
10 Toes to bar 
10 Strict handstand push ups 
20 Toes to bar 
20 Kipping handstand push ups 
30 Toes to bar 
30m Handstand walk 

Get those times up to the whiteboard you gymnastic ninjas…

WoD - Friday 23rd August, 2019

Today is a sad day, marking the last week that The Famous G-Man will be with us! Like a true stud, he came on in, full of beans, in some questionable shorts, and kicked butt in the final WoD.
And with a little friendly encouragement from me, ran in the door at 5:49 for the mile run! What was more impressive though is that Melski followed him in, a time of 5:51, I think a 12min PB…must have been those shorts!

*IMPORTANT NOTICE*

Bank Holiday Monday Opening Hours
10:00 - 11:00: Open Gym
11:00 - 12:00: WoD
12:00 - 13:00: Coffee and Cake

CrossFit Cardiff WoD
Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Toes to bar
Deficit handstand push ups

Rest 5 mins

Within 5 mins, complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc ...
Assault Bike Calories
Pull ups

Get those buddies in for one final time this week and chuck your scores to the board please…