WoD - Wednesday 2nd May, 2018

Guess what, I reckon your butts are going to be loving life tomorrow morning, and the next day...holy hell...you'll be so excited to go up a set of stairs. 
I just want to say one thing...order a pair of budgie smugglers now men, you are going to be taking all the numbers on that beach. 

As a side note. I have a challenge for you all. Can anyone beat Jack, or just have the balls, to do a WoD...

For Time:
75/50 Calorie Assault Bike
Every minute, on the minute: 5 Clean And Jerks (60/40kg)*
*start the workout with the clean and jerks. 

If you are (wo)man enough to give it a go, ask a coach and we will get you through. If you do it, as a sign that you are still alive, write your time on the whiteboard. Throughout the month of May only. 

CrossFit Cardiff WoD

Within 3 minutes, complete as many rounds and reps as possible of:
5 Hang Power Cleans (50/35kg)
5 Bar Facing Burpees
10 Air Squats
Rest 2mins, repeat for 5 rounds

Following your rest period, continue where you left off, record one score of total rounds following the fifth round. 

WoD - Thursday 22nd March, 2018

For those of you reading this from your beds, because you physically cannot get out of bed, you simply have to do one thing...scream out loud...F**K YOU HANNAH!! 

Go on, it will make you feel much better! 

Now for those of you who are still going, it's simple...show no mercy! She is trying to take every piece of you, don't let her! You can beat this, I believe in you! 

Onwards...

CrossFit Cardiff WoD

For time:
400m Run
21 Box Jumps (24/20")
15 Hang Squat Cleans (70/50kg)*
9 Deadlift (100/70kg)*
15 Hang Squat Cleans (70/50kg)*
21 Box Jumps (24/20")
400m Run

*one bar each will be used for this workout. Place additional plates, intelligently, close to your bar so that you are able to add them for the deadlifts.

Please scribe a massive middle finger to Hannah with lighteningly fast times on the whiteboard...