WoD - Thursday 15th October, 2020

Some awesome PBs coming out of some strong lifts today legends. Fair fricking play!
Tomorrow will call for a longer, endurance style workout. Reps and sets are just low enough that if…you squeeze your little bums hard enough, you will be able to hold on unbroken each round!

CrossFit Cardiff WoD
Within 20 minutes, completed as many rounds and reps as possible of:
Run 600m
60 Double Unders
20 Toes to bar

Specialty
Front squat
3 - 3 - 3 - 3 - 3
@105% squat clean

Go hard, go fast and get yourself into that 5th round. Scores up please dudes!

WoD - Monday 30th July, 2018

Yep, I am not happy with this weather! It sucks ass!! But, if it stays, we will stay inside and smash ourselves with gnarly workouts, over and over again until it improves...it might be a while, but we will be super fit! 

I hope while reading this, your hang overs have gone back to where they came from and you are happy following a shit hot weekend! Busting and ready to go for another week of fitness. 
By the way, this week you're mine!! 

CrossFit Cardiff WoD

Within 8 minutes, complete as many rounds and reps as possible of:
40 Double Unders
5 Front Squat (90/70kg)
20 GHD sit ups

Fast, heavy and furious. Scale that load so that you are able to push through the workout unbroken. Once you have, get your rounds up on the whiteboard please...

He actually, really is a legend! 

WoD - Friday 29th June, 2018

So, the word on the street is that your legs are all a little sore? Whaaaaaaat?! No way, you guys are bad asses! Witnessed through the powerful evidence of the sprinting up and down the gym floor on your f**king HANDS!!! 

Man, wherever you are right now, is there anyone else in the room who goes to a gym where the workout asks you to walk across the gym on your hands. Or are they all crying miserably into their protein shakes at the thought of another set of 8 - 12 (the hypertrophic phase yo) reps of bicep curls; right before they resist the urge to punch themselves right in their own genitalia while maintaining their heart rate in the "fat burning zone" on the cross-trainer!

...F**K THAT!! Let's just smash ourselves on the assault bikes instead!! 

CrossFit Cardiff WoD

4 Rounds each for time:
20/15 Calories Assault Bike
5 Thrusters (80/60kg)

Rest for 4 minutes between rounds

Scrap your beautiful butts up from the wonderfully clean gym floor and scribe 4 individual times to the whiteboard please...