Monthly Archives: March 2011

WOD – Friday 1st April 2011

Posted on March 31, 2011 by Jon Hares

A: Establish a 20 rep max Deadlift B: Within a 4 min limit: Run 400m Record time then rest for the remainder of the 4 minutes. Repeat for a total of 5 x 400m. Post load and times to comments…

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WOD – Thursday 31st March 2011

Posted on March 30, 2011 by Jon Hares

Within a 6 min time cap: 50m Overhead Walk (60kg/40kg) In the remaining time an AMRAP of: 6 Front Squats (60kg/40kg) 6 Ring Dips Rest 3 mins. Repeat for a total of 4 rounds. Post rounds to comments…

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The CrossFit Cardiff Gauntlet – Wednesday 30th March 2011

Posted on March 29, 2011 by Jon Hares

The CrossFit Cardiff Gauntlet Within a 30 min time cap perform the following: 1/2 “Jerry” Run 800m Row 1000m Run 800m Then immediately perform “Annie”: 50-40-30-20-10 Double Unders Sit Ups* Then in the remaining time, an AMRAP of “The Chief”: … Continue reading →

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WOD – Tuesday 29th March 2011

Posted on March 28, 2011 by Jon Hares

A: Muscle Up Tekkers B: 20 min AMRAP: 4 Box Jumps (30″/24″) 8 Pull Ups 12 Kettlebell Swings (2P/1.5P) Post time to comments…

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CrossFit Total – Monday 28th March 2011

Posted on March 27, 2011 by Jon Hares

CrossFit Total Back Squat 1 rep max Press 1 rep max Deadlift 1 rep max Warm up then take 3 attempts at establishing a 1 rep max at each lift. The first attempt would be a weight you know you … Continue reading →

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CrossFit Cardiff – Inaugural Gathering – Saturday 16/4/11

Posted on March 27, 2011 by Jon Hares

Keep the evening of Saturday 16th April free in your diaries guys…we are having our first ever CrossFit Cardiff Members Gathering! The plan is to meet up in Cardiff Bay and head over to Las Iguanas for munchies and beers! Friends, … Continue reading →

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“Filthy Fifty” – Sunday 27th March 2011

Posted on March 26, 2011 by Jon Hares

Just a reminder of today’s times: Group WOD class 10am – 11am Open Gym 11am – 12pm FREE Taster session 12pm – 1 pm… “Filthy Fifty” For time: 50 Box Jump (24″/20″) 50 Jumping Pull Ups 50 Kettlebell Swings (16kg/12kg) … Continue reading →

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WOD – Saturday 26th March 2011

Posted on March 25, 2011 by Jon Hares

Rest day/Make up/Tekkers Or… Air Force WOD For time: 20 Thrusters (42.5kg/30kg) 20 Sumo Deadlift High Pulls (42.5kg/30kg) 20 Push Jerks (42.5kg/30kg) 20 Overhead Squats (42.5kg/30kg) 20 Front Squats (42.5kg/30kg) Every minute on the minute perform 4 burpees Post time … Continue reading →

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WOD – Friday 25th March 2011

Posted on March 24, 2011 by Jon Hares

A: Gymnastic skill development of your choice. B: Within a 6 minute time cap complete the following: 3 rounds of: 3 Ground to Overhead (60kg/40kg) 25 Double Unders In the remaining time an AMRAP of: 10 Burpees 10 Air Squats … Continue reading →

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WOD – Thursday 24th March 2011

Posted on March 23, 2011 by Jon Hares

Open Gym time today is 7:30am – 9:30am & 12 noon – 3:00pm – Contact Coach Jon for details A: Split Jerk 1-1-1-1-1-1-1 The Split Jerk from Patrick Cummings on Vimeo. B: 3 rounds for time of: 25 Thrusters (35kg/25kg) … Continue reading →

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