Monthly Archives: September 2011

WOD – Saturday 1st October 2011

Posted on September 30, 2011 by Jon Hares

Rest day/Tekkers/Goat work/Catch up on a seeding wod… Today the box will be open between 10am – 12 noon with Coach Andy (Nipples) in attendance… At CrossFit Cardiff we are all about having fun…Coach Andy is infamous for not remembering … Continue reading →

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DWF Games Seeding WOD 6 – Friday 30th September 2011

Posted on September 29, 2011 by Jon Hares

DWF Games Seeding WOD 6: “Fran” 21-15-9 Thrusters (42.5kg/30kg) Pull Ups Post time to comments… Dafydd Dennis – 2:31 Gwilym McMillan – 4:49 Catherine Botting – 12:42 (Band) Movement Standards: Thrusters: This is a standard barbell thruster in which the … Continue reading →

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WOD – Thursday 29th September 2011

Posted on September 28, 2011 by Jon Hares

We are starting a ‘Goat’ board or an ‘I suck at…’ board (they do this at CrossFit 3D and CrossFit Central Manchester). This will be something you dread when it comes up in workouts or something that you just cannot … Continue reading →

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DWF Games Seeding WOD 5 – Wednesday 28th September 2011

Posted on September 27, 2011 by Jon Hares

DWF Games Seeding WOD 5: Within a 15 min time cap perform as many rounds as possible of: 10 Overhead Squats (42.5kg/30kg) 50m Sandbag Sprint 20 Hand Release Press Ups 50m Sandbag Sprint Post completed rounds and reps to comments… … Continue reading →

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WOD – Tuesday 27th of September 2011

Posted on September 26, 2011 by Daf_Dennis

4 Rounds for time: Run 400m 50 Air Squats Post times to comments…………… How will you compare to the last time…….

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DWF Games Seeding WOD 4 – Squat Clean Ladder

Posted on September 25, 2011 by Jon Hares

DWF Games Seeding WOD 4 – Squat Clean Ladder Squat Clean Ladder – Athletes will have 30 seconds to take a barbell from the ground and perform one squat clean at a specified weight. They will have 30 seconds to … Continue reading →

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“Fairbrother”

Posted on September 23, 2011 by Daf_Dennis

On Monday the 19th of September 2011, Royal Marine David Fairbrother, 24, from Blackburn, Lancashire, was on patrol in the Khorgajat area of the Nahr-e Saraj District of Helmand Province, Afghanistan, when his patrol was ambushed. The attack comprised of … Continue reading →

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DWF Games Seeding WOD 3 – Friday 23rd September 2011

Posted on September 22, 2011 by Jon Hares

DWF Games Seeding WOD 3 For time: Row 500m 50 Kettlebell Swings (24kg/16kg) 50 Box Jumps (24″/20″) Run 400m Post time to comments… Movement standards: Row: Do not touch the handle until the go is given. Once the 500m is … Continue reading →

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DWF Games Seeding WOD 2 – Thursday 22nd September 2011

Posted on September 21, 2011 by Jon Hares

DWF Games Seeding WOD 2: 21-15-9 Deadlifts (80kg/50kg) Burpees with a lateral jump Post time to comments… Dafydd Dennis – 3:07 Jon Hares – 3:55 Movement standards: Deadlift: Barbell starts with both ends in contact with the floor. The finishing … Continue reading →

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WOD 21st September 2011

Posted on September 20, 2011 by Daf_Dennis

3 Rounds for time: 20 Handstand Push Ups 20 Front Squats (60kg/40kg) 20 Toes to Bar Post times to comments……..

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