Workout of the day
Viewing entries tagged
air squats
It's FRIDAY!! Last day of the week and into a kick ass weekend full of fitness and boozy nights!
Why not kick it off with a cheeky coffee and one of Gibbo's delicious balls?!
CrossFit Cardiff Partner WoD
Within 20mins complete as many rounds and reps of:
"Cindy"
5 Pull-ups
10 Press Ups
15 Air Squats
Partners will complete a 20 Cal row before changing from Cindy to the rower.
Please post scores to the whiteboard...
Well those rows sucked massive amounts of ass! I can't wait to see Suller's times! ;-)
Team Ginger Crusts just finished at 20:49 GMT.
CrossFit Cardiff Partner WoD
Within pairs complete as many rounds as possible in 20mins of:
15 Air Squats
10 TTB
5 Burpees Box Jumps (24/20")
Please post rounds and reps to the whiteboard...
PS. Remember that there's no 09:30 class tomorrow or Monday morning.
You benched, got hench and...none of you died!! You beat life!
CrossFit Cardiff WoD
A: 3 sets of:
20 Hip Extenisons.
10 Squat therapy squats.
B: Within 5mins complete an AMRAP of:
5 Deadlifts (140/90kg)
10 Push Press (50/35g)
After nearly 6 years of blog posts I am starting to run out of pictures so please excuse the above...it's true though!
Loved the Monday Morning Crew, completely undeterred by the well timed downpour which coincided with the 2nd run. I was also part of the evening class and can confirm that it was so much fun! The intention for the workout was to make you hang onto the bar and squeeze out a few more reps, and you all embraced it, the threat of another 400m was clearly a good incentive! Nice work.
I'm still coming to terms with the new blog layout but rest assured I'll be trying to make use of all the fancy multimedia functions in due course.
Tomorrow we take on a couple of short and spicy AMRAPS. There is no real reason to break any of the movements here or at least to stop moving. Enjoy!
7 Minute AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats
Rest Exactly 2 minutes
7 Minute AMRAP
10 KBS (24/16)
30 Double Unders
