WoD - Thursday 15th October, 2020

Some awesome PBs coming out of some strong lifts today legends. Fair fricking play!
Tomorrow will call for a longer, endurance style workout. Reps and sets are just low enough that if…you squeeze your little bums hard enough, you will be able to hold on unbroken each round!

CrossFit Cardiff WoD
Within 20 minutes, completed as many rounds and reps as possible of:
Run 600m
60 Double Unders
20 Toes to bar

Specialty
Front squat
3 - 3 - 3 - 3 - 3
@105% squat clean

Go hard, go fast and get yourself into that 5th round. Scores up please dudes!

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.