WoD - Tuesday 20th August, 2019

That blew the weekend cobwebs out right? Nothing like a good lung burning workout to get you going on a Monday hey?! Hitting the ground running and getting your week off to a good start, it’s nearly Friday again!

Continue with a gymnastics focus. These rounds are designed to be fast, specifically the HSW, a quick 5m shuffle, fast turn around and back again. Similar with the buddy carries. Just don’t drop the poor buggers! Remember they are your best buds, brought along to CrossFit Cardiff for a fun week, rather than finding out what the floor tastes like!

CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10m Buddy Carry
10m Handstand Walk (Wheelbarrow Carry as per scaling instruction and workout stimulus)
12 Kettlebell Deadlift (32/24kg)
These are you go, I go rounds.

WoD - Monday 13th August, 2018

Its buddy buddy week!!! Get in! A bunch of new and cool buddies, wandering about the gym not having a single clue of what the hell is going on, I reckon there are going to be some seriously uncomfortable folk receiving sweaty, chalky and typically hairy hugs! Geeeeeeet used to it! 

Now you legends, be sure you are fully versed in delivering the well known sweaty hug. Identify your victim, disguise yourself advance from the unsuspecting buddy's buddy, post a smoke grenade and go straight "up the middle", Commando style! Squeeze for the appropriate amount of time, don't be creepy! 

Lastly for today, remember that there will be a class at 5:30pm. Get down there and get rid of your hang overs! 

CrossFit Cardiff WoD

A: Within 10 minutes, establish a 1 Rep Max Shoulder To Overhead

B: Within 6 minutes complete as many rounds and reps as possible of:
5 Shoulder To Overhead* 
25 Air Squats

*Bar loaded at 75% of load from A