WoD - Wednesday 13th March, 2019

So then legends, only two more open workouts available to be thoroughly punished by! What the hell are we going to do once it’s all said and done?! I’m sure we can think of something that will match the pain of Castro’s latest, no stress!

I’m also very proud of you lot to date, getting your scores in no dramas and not causing me to chase you all up. Only twice more and you will have rocked The Open, the first one of this year that is!

The latest event, for 19.3 is up and ready to click “attending” to, with the finale planned. One which I myself will be OFF for and so will be firmly clicking the fun button…F**K YEEEEEEAH!!

Anyway, I digress through ramble…

CrossFit Cardiff WoD

Hang power snatch
3 - 3 - 3 - 3 - 3

Build to a heavy load throughout the warm up and increase slightly with each set…

Christmas Eve

A few folk earned some serious points in the bank tonight...eat those "heroes!" Drink that beer. It will be just deserved! Especially if you head to the box to do today's utter shitfest, as well as get 150 burpees knocked out on Xmas day! 

If not, I hope you all have a blinding Xmas. Enjoy the break and take full advantage! I can't wait to see you all after the silly season kitting out to the hilt in your brand new CrossFit gear! 

Xmas Eve WoD

In Pairs and for time:
Run 800m
100 Hang Power Snatch (40/30kg)
100 GHD Sit Ups
Run 400m
50 Back Rack Walking Lunges (60/40kg)
50 HSPUs
Run 400m
25 Push Jerks (80/60kg)
25 Bar Muscle Ups
Run 800m

All reps cal be divided been partners as you see fit, both must run together. 

Following the class, everyone is welcome to come and take over our local caffeine distributing venue. 

Xmas Day Burpees will be performed at 10am - 150. No coaching, warming up or fluffing (unless Ian comes down), just 3...2...1...GO. 

Please post times to comments and have a cracking Xmas