Workout of the day
Viewing entries tagged
Yoga
Now REMEMBER, we have a different focus from 6 - 8pm. a cheeky bit of yoga and that. Come along to check it out.
Let’s not get into the habit of lying hey… this workout is not going to make you feel all warm and fluffy on the inside. It will be painful but at least over fairly quickly.
We are always cruel to be kind!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Hang power snatch (40/30kg)
Box jump over (24/20”)
Run 800m - 400m - 200m between rounds
Happy Monday you lot! Here’s to hoping that you have all had a very relaxing and sun kissed bank holiday weekend. All rested and ready for a decent level kicking at the hands of Mikey B.
Announcement
This Thursday from 6 - 8pm we will be hosting the wonderful YBL on the road. Your Best Life yoga with Alecs will be meeting and greeting, taking you through a session and hanging about for a chat afterwards…with some refreshments! A little something different and a way to support a cool cat and give you lot an awareness of how difficult it is to actually touch your toes! It is going to be cool! 😉
Classes are cancelled from 6pm onwards to facilitate, a cheeky rest day maybe.
CrossFit Cardiff WoD
‘Mary’
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand push ups
10 Pistol squats
15 Pull ups
Right back into a blistering week of sunshine (we can only hope) with a BLAST! See you later lungs!
Keep your eyes peeled for a cool yoga treat coming to a gym very close to you (ours) soon!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Burpees
Kettlebell swing (24/16kg)
42 - 30 -1 8
Double unders
Specialty
Freestanding handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
Is there a better way to finish your weekend than some bad ass yoga on a Sunday night! Re-charge those batteries following a seriously competitive game of touch rugby…more so than others!
With this regular Yoga attendance, it won’t be long before you will be able to stop asking your mother to tie your shoes for you…or just simply reverting to slip ons! No dramas!
Back into a week of tough workouts, get amongst it and hit it hard…show Monday who’s boss!
CrossFit Cardiff WoD
5 Rounds for Max Calories
Every 6 mins:
30 Seconds Assault Bike
Rest 30 Seconds
30 Seconds Row
Please, chuck the total calories for each movement to the whiteboard…
Welcome to a new week all! I hope you all had a fun filled weekend, jam packed with frolicking and banter and Tom Foolery and NO booze!
Now, make sure you do actually READ BELOW because, if you turn up to the 4:30pm class at 5pm tomorrow afternoon, with those cute little puppy dog eyes, you will be forced to make a decision: click you heels upstairs for 30mins, in our beautifully constructed lounge area, with coffee and reading material available…or…
Get an assault bike and achieve as many calories as possible within 1min, if the final number is below 50, then perform the remaining reps of heavy Wall Balls…before…going upstair and clicking your heels upstairs for 28mins, in our beautifully constructed lounge area, with available coffee and reading material. 😁
CrossFit Cardiff WoD
In teams of 4, complete as many rounds and reps as possible, within 30 minutes of:
30 Medicine Ball Cleans (20/14)
20 Calorie Assault Bike
10 Box Jump Overs (24/20)
Two people working through the round (split however)*
The other two athletes accumulating Handstand Push Ups
*Switch when 1 round completed
Please write completed rounds and Handstand Push Up reps to the whiteboard…
06:30 saw a small yet perfectly formed bunch of committed legends hitting the 2019 ground running, only to be violently stopped in their tracks by a gazillion air squats. And if that didn’t do it then some cheeky lunges will! Well you didn’t want to be able to function over the weekend did you?!
Remember then team, the new timetable will be fully enforced next week, with Liv kicking us off this Sunday at 12pm. Yoga hour!
This class will take place at the same time for the first three Sunday’s of each month and is FREE.99 to unlimited members. Get in and get stretchy strong! But, before you do that…just come in and get strong!
CrossFit Cardiff WoD
Front rack lunges
10 - 10 - 10 - 10
Build in load while maintaining technique
Wobble your way over to the whiteboard and write down the load used for each set…
