Monthly Archives: December 2011

Saturday 31st January 2011

Posted on December 30, 2011 by Daf_Dennis

“Santora” Three rounds for reps of: Squat cleans, 1 minute (70kg/50kg) 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute Deadlifts, 1 minute (110kg/90kg) Burpees, 1 minute Jerks, 1 minute (70kg/50kg) Rest 1 minute please post … Continue reading →

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WOD – Friday 30th December 2011

Posted on December 29, 2011 by Jon Hares

Once again I am delighted to report that we have an abundance of Open Gym times tomorrow! Here is the revised schedule for 30/12/11: 6:30am – 7:30am WOD Class 7:30am – 1:30pm Open Gym 5pm – 6pm Open Gym 6pm … Continue reading →

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WOD – Thursday 29th December 2011

Posted on December 28, 2011 by Jon Hares

A cornucopia of Open Gym times await you!! Here is the full amended timetable for 29/12/11: 6:30am – 7:30am WOD Class 7:30am – 9:30am Open Gym 3:30pm – 4:30pm Open Gym 6pm – 7pm WOD Class 7pm – 8pm WOD … Continue reading →

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WOD – Wednesday 28th December 2011

Posted on December 27, 2011 by Jon Hares

Loads of extra Open Gym times today gang, have a look… 6:30am – 7:30am WOD Class 9am – 10:30am Open Gym 5pm – 6pm Open Gym 6pm – 7pm WOD Class 7pm – 8pm WOD Class CrossFit Cardiff WOD: A: … Continue reading →

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WOD – Tuesday 27th December 2011

Posted on December 26, 2011 by Jon Hares

The gym is open between 10am – 12 noon tomorrow… It will be open gym but everyone will be expected to complete the following: 5 min AMRAP: 15′ Rope Climbs

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WOD – Boxing Day 26th December 2011

Posted on December 25, 2011 by Jon Hares

The box will be open on Boxing Day between 11am-1pm… To celebrate Nav’s homeland Mexico we have created a workout to celebrate it’s independence in 1821… El Gringo – Feliz Navidad (Merry Christmas in Mexican) 18 Squat Cleans (50/35) 21 … Continue reading →

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Open Gym – Saturday 24th December 2011

Posted on December 24, 2011 by Jon Hares

Just a reminder that today the box will be open between 8am – 10am and again between 5pm – 7pm. Hope you all have a great Christmas, big love from Jon & Davs.

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WOD – Friday 23rd December 2011

Posted on December 22, 2011 by Jon Hares

WOD (Courtesy of CrossFit 3D): On the minute, every minute, including the first minute perform 25 Double Unders. In remaining time perform as many Wall Balls (10kg/6kg) as possible. Goal is to complete 150 Wall Balls.

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WOD – Thursday 22nd of December 2011

Posted on December 21, 2011 by Daf_Dennis

Royal Marine David Hart was killed in the Sangin district of Helmand province on July the 8th while on a foot patrol. Marine Hart, 23, was born in York and lived with his family in the village of Upper Poppleton. … Continue reading →

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“Mari” – Wednesday 21st December 2011

Posted on December 20, 2011 by Jon Hares

To celebrate one of our new members birthdays last weekend we present the following workout to celebrate! You have Nia to thank for this!! “Mari” As many rounds as possible in 20 mins of: 5 Chest-to-Bar Pull Ups 10 Burpees … Continue reading →

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