Monthly Archives: February 2011

OPEN GYM TIMES: Week Commencing 21/02/2011

In addition to our class schedule this week the gym will be open during the following times: Monday – 10:30am – 2:30pm Tuesday – 7:30am – 10:00am & 12:00pm – 2:00pm Thursday – 7:30am – 10:00am & 5:00pm – 6:00pm … Continue reading

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ON RAMP Session 6 Results

The first 2 ON RAMP courses have come to an end! We hope you all enjoyed it as much as we did! You all now have the required skills to enter the group classes, good luck!!!

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ON RAMP Session 5 Results

The results from Session 5 are below. The second ON RAMP Intro to CrossFit Course finishes today! Best of luck to all of you!

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WOD – Sunday 20th February 2011

A: Muscle Up Tekkers B: 20 Rep Max Shoulder Press C: 3 Rounds for time of: 3 Power Snatch (60kg/40kg) 5 L-Pull Ups 10 Wall Balls (9kg/6kg) 30 ft Overhead Walking Lunge (20kg/10kg) Post load and times to comments… Tambu … Continue reading

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WOD – Saturday 19th February 2011

Rest/Make up a missed session/Gymnastic tekkers After an emotional and fun packed¬†2 weeks the first CrossFit Cardiff ON RAMP comes to an end! Outstanding efforts from everyone who took part and we look forward to you joining in with the … Continue reading

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WOD – Friday 18th February 2011

Warm up/Mobility A: Within a 20 min time cap establish a 5 rep max Deadlift B:¬†“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit Ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, … Continue reading

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WOD – Thursday 17th February 2011

Warm up/Mobility A: Squat Clean Tekkers CrossFit Cardiff WOD: B: 15-12-9 Hang Clusters (Hang Squat Clean Thrusters) (60kg/40kg) Box Jumps (30”/24”) Finisher: C: Within a 5 min time cap: Row 1000m In remaining time max rep Shoulder to Overhead (50kg/30kg) … Continue reading

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ON RAMP Session 4…Results!

The results are in from Session 4 of the ON RAMP…fantastic efforts all round!

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WOD – Wednesday 16th February 2011

Warm up/Mobility A: Knees to Elbows (K2E)/Toes to Bar (T2B) Tekkers B: CrossFit Cardiff WOD: ‘Nicole’ AMRAP (As Many Rounds as Possible) in 20 Minutes of: Run 400m Max Rep Pull Ups Each time you drop off the bar you … Continue reading

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WOD – Tuesday 15th February 2011

Warm up/Mobility A: Front Squat 1-1-1-1-1-1-1 B: ‘Death by Burpees’ With a continuously running clock on the first minute do 1 burpee, second minute 2 burpees, third minute 3 burpees etc until you can no longer complete the required amount … Continue reading

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