WoD - Tuesday 14th August, 2018

This is a day late, but unfortunately, at the time of yesterday's post I had no idea what was going of what was going on with these four badasses! 
Huge Congratulations to Prodders and Bri, and Conners and Suller, for showing up and whooping ass at the Pairs inferno this weekend in Cardiff.
A great showing from four legends! Most importantly, at no point throughout the weekend (not to my knowledge anyway) was Conroy found having to have a cheeky "lie down" after any of the workouts and was NOT, at any point in time found incapacitated either underneath any vendors stalls, nor in the front passenger seat of a car! Therefore he won!

Take a well earned rest and get back in tomorrow for this shitfest...

CrossFit Cardiff WoD

3 Rounds For Time:
800m run
50 Double Unders
8 - 6 - 4 Bar Muscle Ups*

*These are depending rep ranges of t=each round. R1 perform 8, R2 6 and R3 4. 

Once complete, scribe your blistering times to the whiteboard please...

WoD - Friday 23rd February, 2018

Now I can't predict Castro's evil mind. I think that I am as equally as sadistic, those of you who returned to punch yourselves through Wednesday's shiftiest can confirm. Even though, I had no intention of doing that to you again, it was that Grumpy Smurf Conroy's fault. 
And so, what happens tomorrow, only TDC will know. But, I very much doubt that it will involve running 800m a number of times...good luck to all, I hope he is kind to us! 

CrossFit Cardiff WoD

3 rounds each for time:
Run 800m
Rest 5 mins between efforts

Please write your blazing times to the whiteboard please...

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