WoD - Monday 12th May, 2018

You lot warm my soul, you make the hair (and that's a lot) on my arms stand up, you make my heart sing...you are what CrossFit is all about. 
When one of your own reaches out and asks for some support, you rally and protect; get involved; demonstrate your loyalty. Not just though...you welcomed others wonderfully. Those new to CrossFit, coming in on day 1 to a charity workout - a really hard charity workout - set for a member, still happy to come on in and get involved. And all because of you. You welcomed them into our family and I would like to thank you for it. 
It is the very best place to train, an environment which is safe: no judgement, no bullshit, just sweaty, chalky hugs! Wonderfully Welcoming, yet fiercely loyal! 

I love every one of you! 

CrossFit Cardiff WoD

'Barbara'
5 Rounds for time:
20 Pull ups
30 Press ups
40 Ab-mat sit ups
50 Air squats
Rest 3mins Between rounds. 

Go hard, it's a girl. Write your times for each individual round on the whiteboard please...

WoD - Friday 9th February, 2018

I am not even going to bother trying to confuse you with humorous banter, just allow you to try and make head or tail of Suller's partner WoD.

I think he's named it 'Utter Carnage' 

CrossFit Cardiff Partner WoD

For time:
Buy in 100 dubs
Then, 5 rounds of:
20 Single arm KB/DB snatch (32/24kg)*
20 OH Single arm KB/DB lunges (32/24kg)* 
20 KB/DB Deadlifts (32/24kg)*
20 Ab mat sit ups
Then, cash out 100 dubs

Split work as needed.
*Both partners have a kb/db and have to be holding it for other partner to work. When doing the deadlifts use both kbs, other partner can rest. If kbs are put down 10 synchro burpees.

If you can remember what the hell is going on, please write your times to the whiteboard...

WoD - Friday 18th August, 2017

You know that even when you have to stop for a mid-WoD shit, and still kick everyone's arses, you have been well trained by repeatedly running away from the Police on the streets of Glasgow! 

Dougie "WoDShit" McDougal shall be named such from now on in! 

CrossFit Cardiff Partner WoD

In partners, 2 Rounds for time of:
100 Pull-ups
80 AB-mat sit ups
60 Pistols
40 Cal Row
20 Single arm DB Push Press (50/35lbs)

Athletes may share the work as required. 

Getting out of the car was a drama though!