WoD - Wednesday 7th September, 2022

Mid-week hump workout for you legends! An ever so slightly adjusted CrossFit.com blasting that will test both speed and strength, two of the very best things…

CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
3 Hang squat snatch
Rest 1 minute between rounds

WoD - Tuesday 21st September, 2021

On this day, in 2 months time, I will be completely smashed (ssshhh), watching the rugby with some seriously cool folk, getting ready to get married the following day! And I can’t wait! The hang over from those few days can get f**ked however!

I might even treat myself to a day off afterwards…

CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike

Rest 2 minutes
30 Back squats (body weight)
Run 400m
30 Back squats (body weight)

Rest 2 minutes
30/25 Calorie assault bike

Get after this shit sandwich as hard as you can and enjoy the wonderful lactic afterwards…

Specialty
Squat snatch
3 - 3 - 2 - 2 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10