WoD - Monday 29th October, 2018

Well then, you lot are awesome hey?! Not that I am surprised, but it looks as if you had a kick ass day yesterday! I was watching the IG stories when I could, and catching up on them afterwards when I couldn’t. Amazing to see the amount of amazing performances, especially considering that you were all dressed in attire which definitely does not make it easy to snatch. It’s a good job Conroy had something on underneath his pumpkin dress!
A particular favourite (surprise, surprise), was Aris and his team’s demise following an assault bike calorie sprint or 150. Still, in true Greek style, once some beer had been consumed he was back to his normal folk dancing self! Legit and he may well now be dubbed…”Snake Hips!”

I just have one question…what the hell does The Mask have to do with Halloween?

Welcome to another week, what better way to begin than with a cheeky number from CrossFit.com…

CrossFit Cardiff WoD

Tabata Push Jerk
Rest 3 minutes
Tabata Chest To Bar Pull Up
Rest 3 minutes
Tabata Press Up
Rest 3 minutes
Tabata Hang Power Snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bars loaded at 40/30kg

Please write total reps per movement to the whiteboard…

WoD - Tuesday 5th December, 2017

So then team. Remember this weekend we are hosting the workout, "Naughty Or Nice", a WoD that enables participants and hosts to clump together and donate toys for children who are not quite as fortunate. 

The WoD will be kicking off at the normal time, but we are asking those who participate to please bring a shoebox containing toys that cost £5. It's not much, a little effort and for an amazing cause. Please if you are going to workout, donate. 

CrossFit Cardiff WoD

Press
5 - 5 - 5
Push Press
3 - 3 - 3
Push Jerk
1 - 1 - 1

WoD - Wednesday 5th July 2017

Evening all. Alongside this workout update, I write to give you guys some news which I am sure many of you have actually already heard.

For many years, Brad has been the Head Coach of Reebok CrossFit Cardiff. He has guided you through workouts with support and passion, teaching you how to perform some of the more difficult movements as well as the easier ones. He has helped many of you fulfil your fitness goals and smash training targets.

Brad is now moving on to pursue other ventures. The entire team here at CrossFit Cardiff, and I’m sure it’s members too, wish him the very best for the future. 

That being said, there are exciting times ahead for CrossFit Cardiff. Keep your eyes peeled for some big changes to your box, starting next week. You won't have to look hard...

CrossFit Cardiff WoD

Establish a 1RM, for the following complex:

Deadlift
Power Clean
Squat Clean
Push Press
Push Jerk

WoD - Monday 31st October 2016

Starting the week with a seriously old school benchmark makes me happy! Especially when it is soooooo much 'fun!'  

CrossFit Cardiff WoD

'Air Force WoD' 

For time: 

20 Thrusters

20 SDHP

20 Push Jerk

20 Overhead Squats

20 Front Squats

Athlete must complete 4 burpees on the minute, every minute, as well as at the beginning, prior to their first thruster.

Loading 95/65lbs (42.5/30kg) 

Happy 352nd Birthday to The Royal Marines

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