Monthly Archives: February 2012

WOD – Thursday 9th 2012

A: In partners “You go I go” Squat Cleans on the minute each min for 15mins. Weight must increase each rep. B: 5 Rounds for time of: 20 Pull Ups 30 Push ups 50 Double Unders Please post loads and … Continue reading

Posted in WOD | Tagged , , , | Comments Off

WOD – Wednesday 8th February 2012

A: Muscle Up Tekkers (20 mins) B: Within 20 minutes complete as many rounds as possible of: Run 400m 20 Wall Balls (10kg/6kg) Please post rounds to comments………

Posted in WOD | Tagged , | Comments Off

WOD – Tuesday 7th February 2012

A: Back Squat 3-3-3-3-3 B: 21-15-9 Kettlebell Swings (2P/1.5P) Ring Dips Post loads and time to comments…

Posted in WOD | Tagged , , | Leave a comment

WOD – Monday 6th February 2012

A: Within a 3 min time cap: Run 400m Then in the remaining time perform as many rounds as possible of: 5 Front Squats (50kg/30kg) 5 Box Jumps (20″) Rest 3 mins. Repeat for a total of 4 rounds. Score … Continue reading

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

CrossFit Cardiff Gauntlet

Happy Birthday CrossFit Cardiff Within a 30min window complete: 1/2 “Jerry” Run 800m Row 1000m Run 800m “Annie” 50-40-30-20-10 Double unders Sit ups In the remaining time accumulate as many rounds as possible of: “The Chief” 3 Power Cleans (60kg/40kg) … Continue reading

Posted in WOD | Tagged , , , , , , | 1 Comment

WOD – Saturday 4th February 2012

Open Gym 10am-11am WOD Class 11am-12 noon 5 rounds for time of: Run 200m 10 Burpee Box Jumps (24″/20″) Run 200m 10 Burpee Pull Ups Post time to comments…

Posted in WOD | Leave a comment

WOD – Friday 3rd February 2012

Open Gym 7:30am-9am & 4pm-6pm In teams of 2, partition the work as needed, with only one person working at a time. “Baz” Complete as many rounds as possible in 30 minutes of: 30 Double Unders 8 Squat Cleans (70kg/45kg) … Continue reading

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

WOD – Thursday 2nd February 2012

Open Gym 5pm-6pm A: Deadlift 5-5-5-5-5 B: 1/2 “Kelly” 5 rounds for time of: Run 200m 15 Box Jumps (24″/20″) 15 Wall Balls (10kg/7kg) Post load and time to comments…

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