WoD - Wednesday 11th May 2016

What a sweaty, humid, and seriously cool night! As Speal warned you guys...that WoD was NOT comfortable! 
A great effort put forth by the bunch of you beasts! 

Now, get busy chucking some heavy shit above your head...

CrossFit Cardiff WoD

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

Start with an aggressively heavy barbell (around 80% of your 1RM push press) and aim to increase the load for each set, across each lift.

If you are confused, then simply make sure the bar is heavier than the last time you pick it up.

Please post loads to comments...

WoD - Wednesday 27th April

Well that was the busiest morning class that we've ever had! And all it took was for Bradder's to "forget" to post the blog! #cherrypickingMoFos

CrossFit Cardiff WoD

 3 Rounds for time: 

Run 800m

80 Air Squats

8 Push Jerks (85/60kg) 

please post times 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.