WoD - Tuesday 9th November, 2021

What do you think happens when you couple together a benchmark girl and the assault bike…

PAIN, that’s what happens!!! It is not going to feel good! I’m sure it will be fun though. 😳

CrossFit Cardiff WoD
50/40 Calorie assault bike
4 Rounds of Cindy*
40/30 Calorie assault bike
3 Rounds of Cindy
30/20 Calorie assault bike
2 Rounds of Cindy
20/10 Calorie assault bike
1 Round of Cindy

*One round of Cindy:
5 Pull ups
10 Press ups
15 Air squats

Please get those times up to the whiteboard…

Specialty
Handstand push ups 

1a: Kick up drills

2a: Wall walk with 30 second hold
2b: 18 hollow rocks
3c: 3 handstand negatives

3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts

WoD - Thursday 3rd November 2016

How is everyone's glutes?

Please keep your eyes peeled for Suller, distinguishable as Captain America smelling of vomit. He was last seen hugging the toilet upstairs and has been MIA since. 

CrossFit Cardiff WoD 

'Helen' 

3 Rounds for time of: 

Run 400m

21 KB Swings (24/16kg) 

12 Pull Ups

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