WoD - Tuesday 6th June, 2023

Now after that utterly savage complex, indeed true should you have lifted a load that made you want to shit yourself half way through.

Now then, rather than create that issue again, tomorrow you guys are going to get yourselves pumped to the ying yang and get your shoulders ready for the beach!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
15 Dumbbell shoulder to overhead (2x50/35lb)
10 Burpees

GOOD LUCK!!

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.

3 Sets
6 Strict chest to ring strict pull up
12 Dumbbell bench press
12 Weighted tuck up

WoD - Wednesday 19th December, 2018

The time is close, not only will I be counting the votes for the Members Member, but…I will be headed up to meet the little legend and you all will soon to be smashed with Puppy spam, much like below, get used to it.

Anyway, get your shirts and skirts in the wash, we are 3 sleeps away!
Before then however, we need to get you all shoulders like boulders and abs like slabs…

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 5 minutes of:
10 GHD Sit Ups
5 Shoulder To Overhead (85/60kg)

Rest 5 mins

Complete as many rounds and reps as possible, within 5 minutes of:
10 Toes To Bar
5 Shoulder To Overhead (85/60kg)

Please write two separate round scores to the whiteboard before admiring your bits in the mirror..

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...