WoD - Tuesday 21st November, 2017

NO more Assault Bike and NO MORE Medicine Ball Cleans...PLEASE!!! But I will take one ticket to the Xmas party!!! Lets go team, get coughing up. Do NOT be disappointed as you all know what a night it is going to be! 

With the party being on the 16th, I am giving you guys the cut off of the 1st of December. That will give me just over two weeks to barter for as much free booze as humanly possible. 
I intend on shaving Ash's manly chest and oiling him up, offering him as a hot date for an evening on the town with our host. Right at the very moment that she becomes distracted by his deep blue eyes, I shall swoop in and request the alcohol; enough to make the after party plenty of fun! 

Anyway, it's time for a slog...

CrossFit Cardiff WoD

For time:
100 Double Unders
25 Power Cleans
25 TTB
25 Front Squats
25 Pull Ups
50 STOH
25 Pull Ups
25 Front Squats
25 TTB
25 Power Cleans
100 Double Unders
Barbell Loaded to 50/35kg

Please post times to the whiteboard, if you can still see...

Accessory Program

Squat

1. Goblet squat with small plate (ideally 1.25kg or less weight than you used in the 6th week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

1. Single leg touchdown progressions - 4 sets x 5 reps off a 24" box

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

WoD - Wednesday 14th June 2017

Make sure you put plenty of sudocrem on those monkey butts, you don't want the scabs cracking at the bottom of a front squat! ;-) 

CrossFit Cardiff WoD

Front Squat
5 - 5 - 5 - 5 - 5

WoD - Monday 20th March 2017

This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try. 

Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying. 

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of:

2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")

You go, I go format.

WoD - Wednesday 7th September 2016

Surprise mid week partner WoD! Give you guys a little 'break' (😳😬) after a hard couple of days!  

CrossFit Cardiff WoD

14min AMRAP:

3 Power Cleans (70/50kg)

6 Front Squats (70/50kg)

9 Bar over burpees

This is a 'you go, I go' workout. Please post rounds and reps to comments.

WoD - Wednesday 9th March 2016

So everyone made it through the day by abiding to the first rule of CrossFit...don't die! We had some seriously close calls though, you lot are officially mental! It's safe to say that I will not be programming overhead squats for a little while, it's gonna take a month or two for my blood pressure to settle. 

Now having said all that, there were PBs flying about all over the joint tonight. There are some strong assed MoFo's amongst you lot, fair play! 

CrossFit Cardiff WoD

5 Rounds, each for time of:
3 Power Cleans (100/70kg)
3 Front Squats (100/70kg)
3 Push Jerks (100/70kg)*
20 Pull Ups
Rest 90s

Please post times for each round to comments...

*nope i've not had a stroke, that is the RX'd loading. It is very challenging and by the 3rd round you should get the feeling that you may well soil yourself at some point during the 4th. Each round will be capped at 5mins, but you should scale to be able to complete them in around 2.