Monthly Archives: June 2012

WOD – Saturday 30th June 2012

Posted on June 29, 2012 by Jon Hares

Open Gym 10-11am, WOD Class 11am-12 noon Today is Armed Forces Day and to pay honour to the brave servicemen and women who ensure we enjoy our liberties and freedom we will take on the workout ‘Murph’. There will be … Continue reading →

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WOD – Friday 29th June 2012

Posted on June 28, 2012 by Jon Hares

Tonight we learnt the following things: In the pursuit of awesomeness Mikey takes it one step further by inventing Chest to Box Jumps. I can’t see them catching on though!! Frodo Baggins is now officially a member of the gym. … Continue reading →

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WOD – Thursday 28th June 2012

Posted on June 27, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: For time: Buy in – Row 1km 5 rounds of: 12 Pull Ups 6 Burpee Over Box Jumps – Regionals Standard (24″20″) Cash out – 75 Wall Ball shots (10kg/7kg) Post time to comments…

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WOD – Wednesday 27th June 2012

Posted on June 26, 2012 by Jon Hares

Laura has her final exam tomorrow gang so I’m sure you will all join me in wishing her the best of luck!! Attack it the same way you destrominate the WOD every day and you will have no problem!! KICK … Continue reading →

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WOD – Tuesday 26th June 2012

Posted on June 25, 2012 by Jon Hares

Tonight we welcomed back in the fold one of our founder members Gaz Shears! Gaz has been out of action for a while after picking up an injury in a cartwheel face off with Coach Jon. Quite possibly the silliest … Continue reading →

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WOD – Monday 25th June 2012

Posted on June 24, 2012 by Jon Hares

Blue Steel Reebok CrossFit Cardiff WOD: A: Deadlift 5-5-5-5-5 B: Within 2 mins: Run 400m Max Rep Thrusters (40kg/25kg) Rest 2 mins Repeat for a total of 4 rounds. Score is the total amount of thrusters completed.

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Rest Day – Sunday 24th June 2012

Posted on June 23, 2012 by Jon Hares

Open Gym 10am – 1pm FREE Taster Session 12 noon – 1pm Chillax, bump your gums, loaf about, share grooming tips or just hang out for a while then leave your clothes in the gym. Standard Sunday. Or…STFU and work … Continue reading →

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Mainsite WOD – Saturday 23rd June 2012

Posted on June 23, 2012 by Jon Hares

Today we are on the CrossFit mainsite doing the WOD demo! Many thanks to Ross Coughlan (from the legit CF apparel providers Heavy Rep Gear) for his ninja filming tekkers!! CrossFit.com WOD: Five rounds for time of: 15 Knees to … Continue reading →

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WOD – Saturday 23rd June 2012

Posted on June 22, 2012 by Jon Hares

Open Gym 10am – 11am WOD Class 11am – 12 noon The atmosphere in the box tonight during the final ‘On Ramp’ session was electric! Everyone absolutely smashed it and left everything on the gym floor! Welcome to the family … Continue reading →

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WOD – Friday 22nd June 2012

Posted on June 21, 2012 by Jon Hares

The June ‘On Ramp’ graduates tonight and they finish with a tasty Benchmark workout. Any volunteers for helping out/cheerleading/rower resetting etc would be much appreciated! Team Demo B*tch ASSEMBLE!!! Also, we already have 10 folks booked in for the July … Continue reading →

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