WoD - Thursday 23rd January, 2020

Just in case you were wondering, yesterday (the power cleans) wasn’t a heavy day, it was merely an annoying load that made you think while at fatigue.
Today (presses and jerks) was a heavy day. A real heavy day! 
Another benchmark tomorrow, my second ever CrossFit workout and a beast! Who’s got Spealler with over 38 rounds? 😳

CrossFit Cardiff WoD

“Cindy”
Within 20 minutes complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats 

Make sure you record your scores for this classic benchmark girl. PBs on the whiteboard in RED marker please.

WoD - Bank Holiday Monday 27th May, 2019

Class Times for the Bank holiday are below:
Open Gym 10:00 - 11:00
WoD Class 11:00 - 13:00*

* the class won’t take this long, but Murph is a tough workout and we will take longer to be able to coach it effectively.

CrossFit Cardiff WoD

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Please write times to the whiteboard…