Monthly Archives: November 2011

WOD – Thursday 1st December 2011

Posted on November 30, 2011 by Jon Hares

A: Run 800m Rest 3 minutes Repeat for a total of 5 rounds. Record time for each 800m. B: Death by Burpees On the first minute perform 1 burpee. Second minute perform 2 burpees. Third minute perform 3 burpees. Continue … Continue reading →

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WOD – Wednesday 30th November 2011

Posted on November 29, 2011 by Jon Hares

There will be some additional Open Gym times today: Open Gym 7:30am – 10:00am Open Gym 5:00pm – 6:00pm CrossFit Cardiff WOD: A: Front Squats 3-3-3-3-3 Compare to 24/10/11 B: 15-12-9 Front Squats (60% of 3RM – Bar to be … Continue reading →

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Kate Rankin – 29th November 2011

Posted on November 28, 2011 by Daf_Dennis

This workout is dedicated to Kate Rankin. Without her help our good friends over at CrossFit Boat Shed would not have a home. Please come down to the box and give up an hour of your day to pay respect … Continue reading →

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“Annie” – Monday 28th November 2011

Posted on November 27, 2011 by Jon Hares

A: Split Jerk 1-1-1-1-1 B: “Annie” For time: 50-40-30-20-10 Double Unders Sit Ups Post load and time to comments… Compare to 01/06/2011 Daniel Watson from CrossFit Plymouth playing with the new jerk boxes

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Rest day/Make up/Tekkers – Sunday 27th November 2011

Posted on November 26, 2011 by Jon Hares

Rest day/Make up a missed workout/Tekkers/Compare moustache grooming tekkers The box is open between 10am – 12 noon tomorrow. There is no free taster at 12 noon this week as Jon and Davs are going on a roadtrip to collect … Continue reading →

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“Badger” – Saturday 26th November 2011

Posted on November 25, 2011 by Jon Hares

“Badger” 3 rounds for time of: 30 Squat Cleans (42.5kg/30kg) 30 Pull Ups Run 800m Post time to comments… In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. Compare to … Continue reading →

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WOD – Friday 25th November 2011

Posted on November 24, 2011 by Jon Hares

The London Throwdown is taking place between the 11th and 12th February and is shaping up to be another outstanding event in the UK CrossFit calendar. To compete in the event there will be online qualifiers between the 5th and … Continue reading →

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Gwilym – WOD – Thursday 24th November 2011

Posted on November 23, 2011 by Daf_Dennis

The non assuming, humble guy that he is forget to tell us of his birthday yesterday, so in true CrossFit fashion we celebrate his new age by smashing ourselves with a nasty WOD. Happy Birthday Gwil! “Gwilym” 3 rounds for … Continue reading →

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WOD – Wednesday 23rd November 2011

Posted on November 22, 2011 by Jon Hares

Photos from our very own CrossFit Cardiff firebreather Rossi during his recent tour of Afghanistan. He put an outdoor CrossFit gym together and followed the CrossFit Cardiff WODs in 50 degree Afghan heat!! Rossi is now safely home and enjoying … Continue reading →

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“Jackie” – Tuesday 22nd November 2011

Posted on November 21, 2011 by Jon Hares

A: “Jackie” Row 1000m 50 Thrusters (20kg/15kg) 30 Pull Ups B: Power Clean 5-5-5 Post time and loads to comments… Compare to 08/07/2011 Coach Jon’s daughter Callie eating raisins and demoing the air squat…

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