WoD - Monday 17th February, 2020

What better way is there to spend valentines weekend then throwing down with a bunch of your buddies?! Hell of a day that. Thank you all for showing your support and giving both those workouts and the walkabout dance floor a good thrashing!
The 10 year celebration is going to be something else!

Please see below for possibly the greatest picture that Sash Shots has ever taken.

CrossFit Cardiff WoD

For Time: 
30 Ring muscle ups
60 Dumbbell overhead squat (50/35lbs)*

* 30 reps can be split per arm as athletes see fit.

Times up on the board please…

Met Con

5 Rounds each for time: 
Sprint 200m
Rest 6 minutes between efforts 

WoD - Wednesday 31st January, 2018

So I was slightly off in my estimation of how long I thought that would take, just a little, but absolutely bang on with how much I thought it would hurt!
Legs or lungs...which was worse?? 

The only way to go about that was suicide pace, and then hold the f**k on! Tomorrow, you might have to be a bit more tactile in your approach. With a complex movement forming a large part of the workout, aim to "pace" through the rest so that you can hit those rings consistently each time.  

CrossFit Cardiff WoD

Within 12mins complete an AMRAP of:
6 Muscle Ups
12 KB swings (24/20kg)
24 Double Unders

Please write rounds and reps to the whiteboard...

WoD - Wednesday 30th August, 2017

Apparently, getting smashed approximately 30s after finishing a gnarly workout is a bad idea, turns out. The two-day hang over has nothing to do with age, but correct hydration and recovery, clearly. 

Regardless, it doesn't bode well for lunging heavy assed barbells. Ah well. Tomorrow is a hang over free day! 

CrossFit Cardiff WoD

For time:
30 Muscle Ups
Each time you break, run 200m. 

WoD - Friday 1st April 2016

Pinch...punch...first of the month. This is no April fools...

CrossFit Cardiff Partner WoD

'Big Sexy'

For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups

Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement. 

Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.

Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

WoD - Thursday 28th January 2016

This bad assed crew tried to kill us today, super cool and lots learnt! You're all going to the games team! 

WoD

'Amanda'

9 - 7 - 5
Muscle Ups
Snatch (60/40kg)

Please post times to comments...

PS: Mat Fraser did this workout in 2:48 at the ECC last weekend, in case you're not sure...that is f**king fast!