Monthly Archives: February 2012

Open Gym – Sunday 19th February 2012

Posted on February 18, 2012 by Jon Hares

Open Gym: 10:00am – 1:00pm Work on technique, catch up on a missed WOD, or simply hang out and drink coffee. The Reebok CrossFit Games Open starts next week! There is still time for you to register! So far 29 … Continue reading →

Posted in WOD | Leave a comment

February Throwdown – Saturday 18th February 2012

Posted on February 17, 2012 by Jon Hares

The Unknown and the Unknowable… WOD: 10:00am – 11:30am We tested your fitness in January with 3 workouts over one session and you all smashicated it (chill out, it’s a word). Now, a month has past and with very little … Continue reading →

Posted in WOD | Tagged | Leave a comment

WOD – Friday 17th February 2012

Posted on February 16, 2012 by Jon Hares

A: Establish a 10RM Press within 10 minutes B: 1/2 Murph Run 800m 10 rounds of Cindy (5 pull ups, 10 press ups, 15 squats) Run 800m If you have a 10kg weighted vest…wear it!! Post load and time to … Continue reading →

Posted in WOD | Tagged , , , , | Leave a comment

WOD – Thursday 16th February 2012

Posted on February 15, 2012 by Jon Hares

Open Gym 4pm-6pm A: Hang Squat Snatch (Tekkers or work up to a heavy single) B: London Throwdown WOD 2: ‘Power Snatch Kalsu’ 10-minute time cap 100 power snatches for time 40kg/25kg with accumulating bar bumping burpees Athletes must attempt … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Wednesday 15th February 2012

Posted on February 14, 2012 by Jon Hares

Open Gym 4pm- 6pm Buy in: 200 Double Unders 5 rounds of: 3 Thrusters (60kg/40kg) 7 Toes Through Rings Cash out: Run 800m Post time to comments… Coach Danny DESTROMINATING Fran at the London Throwdown

Posted in WOD | Leave a comment

WOD – Tuesday 14th February 2012

Posted on February 13, 2012 by Jon Hares

A: 20 mins to work on a weakness B: 20 min AMRAP: Run 400m 10 Burpee Box Jumps Max Unbroken Push Press (60/40) Score is rounds and total push press completed…

Posted in WOD | Leave a comment

CrossFit Total 2 – Monday 13th February 2012

Posted on February 12, 2012 by Jon Hares

Open Gym 4pm – 6pm Clean, 1 rep max Bench Press, 1 rep max Overhead Squat, 1 rep max Clean is from the ground, power or squat. Post total weight lifted to comments… Matt and Dave still feeling the 3 … Continue reading →

Posted in Uncategorized | Tagged , , | Leave a comment

R ‘n’ R

Posted on February 11, 2012 by Daf_Dennis

The guys at The SICFIT London Throwdown are doing us proud!! Keep it up guys!! Get refuelled, well rested and maintained and hit it just as hard tomorrow. While they throw down we rest……if you want! Rest/WOD make up day.

Posted in WOD | Tagged | Comments Off

“Grace”

Posted on February 10, 2012 by Daf_Dennis

CrossFit Cardiff has released some of it’s Ninjas to go and tear up London town this weekend. Guy’s, I wish you the very best and we will all be thinking of you back at the box. You have some hardcore … Continue reading →

Posted in WOD | Tagged , | Comments Off

“Rahoi” – Friday 10th February 2012

Posted on February 9, 2012 by Jon Hares

Best of luck to our athletes competing at the SICFIT London Throwdown this weekend!! Coaches Jon and Danny are competing in the individuals and Team CrossFit Cardiff is being represented by Mair Thomas, Sarah Wright, Matt Childs, Dave Douthwaite and … Continue reading →

Posted in WOD | Tagged , , , | Leave a comment