WoD - Thursday 15th March, 2018

Well that workout got hard, really fast! I did know that would happen, but it still warmed my soul. Watching the faces, all surprised, thinking..."what the hell is this, that first rounds was EASY!! Dav's has gone soft..." NOPE!

Anyway, lets back off the mindless beasting and think about developing some massive boulders ready in time for the summer (actually days) months. 

CrossFit Cardiff WoD

Build throughout each set, whilst technique will allow.
Shoulder press
7 - 7 - 7
Push press
5 - 5 - 5

Please post kick ass loads to the whiteboard and let's never talk about tonight again...

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 - Friday 16th October 2015

So I think that more than 80% of the gym PB'd their lifts tonight team. I guess this shit works hey! Such a cool thing to watch! 

Remember team, BBQ and Rugby on Saturday - bring whoever you like, the more the merrier. Kick off is at 4pm. We may leave after class to get coffee, or alternatively we will just throw down until someone taps out. 

CrossFit Cardiff WoD 

Within 25mins, complete an AMRAP of:

'Filthy Fifty'

50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders

Please post rounds and reps to comments...if you are still capable!