WoD - Thursday 30th November, 2023

PAY FOR THE XMAS PARTY TICKETS!!!! THE DEADLINE IS TOMORROW

DO IT!!!

Maybe one more of those will be enough?

Tomorrow’s workout is going to mangle you by the way!

CrossFit Cardiff WoD
4 Rounds each for time:
30/25 Calorie row
20 Toes to bar
10 Handstand press ups
Rest 3minutes between rounds

Specialty
For 6 rounds every 1:30 minutes
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds every 1:30 minutes
1 Squat snatch

3 Sets
6  Push press
6 Wide grip strict pull ups

WoD - Friday 2nd April, 2021

Well they have been on the shelves since February, maybe January, and so if there are any left…go and eat yourself sick with Easter Eggs. Obviously for only the once a year that you do, give yourself the chilled and relaxed period to do so.
Maybe just smash the crap out of yourselves before you do so!

Enjoy your bank holiday weekend chaps!

CrossFit Cardiff WoD
Each round for time, for 5 rounds:
25 Sit ups
20 Double dumbbell front rack walking lunge
15 Double dumbbell thruster
Rest 1 minute between rounds

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Dumbbells: 50/35lbs (x2)
Kettlebells: 24/16kg (x2)
Rucksack: 20/15kg (x1)