Monthly Archives: July 2012

WOD – Wednesday 1st August 2012

Posted on July 31, 2012 by Jon Hares

This blog post is NOT work/family/anyone with a moral compass safe. I feel sick posting it. Fran sick. We may lose members over the following image but I’m fully prepared to take that risk… Now immediately go get some smelling … Continue reading →

Posted in Uncategorized | Leave a comment

WOD – Tuesday 31st July 2012

Posted on July 30, 2012 by Jon Hares

Wow. Today we had over 80 athletes through the doors, which I think is a PB. Apologises if the music was too loud, that’s what happens when you give the deaf guy the remote control. I can understand it when … Continue reading →

Posted in WOD | Leave a comment

“Dr Bot” – Monday 30th July 2012

Posted on July 29, 2012 by Jon Hares

So before we celebrate/commiserate the departure of Dr Bot we have a couple of announcements: New 5pm Class As of Monday 30th July we have a change to the schedule. There will now be a 5pm – 6pm Class everyday … Continue reading →

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

“Raper” – Saturday 28th July 2012

Posted on July 27, 2012 by Jon Hares

“Raper” In teams of 3 perform the following with only one person working at a time: For time: Row 3km 300 Wall Balls (10kg/7kg) Row 3km Post time to comments… We will all miss you Mark, make sure you get … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Friday 27th July 2012

Posted on July 26, 2012 by Jon Hares

This weekend sees the departure of 2 of our longest serving members, Doctors Catherine Botting and Mark Raper. We will be taking part in a team WOD on Saturday called simply ‘Raper’. Myself and Mikey B test drove the WOD … Continue reading →

Posted in WOD | Leave a comment

WOD – Thursday 26th July 2012

Posted on July 25, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: A: Within a 15 min time cap: Establish a max rep unbroken set of Double Unders. If unable to perform Double Unders then use the time to practice. B: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (60kg/40kg) – … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

“Nancy” – Wednesday 25th July 2012

Posted on July 24, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: “Nancy” 5 rounds for time: Run 400m 15 Overhead Squats (42.5kg/30kg) WOD DEMO from 04/11/2012

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

“Grace” – Tuesday 24th July 2012

Posted on July 23, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: A: Push Jerk 1-1-1-1-1-1-1 B: “Grace” For time: 30 Clean and Jerks (60kg/40kg) Carnage at 7pm

Posted in WOD | Tagged , , | Leave a comment

WOD – Monday 23rd July 2012

Posted on July 22, 2012 by Jon Hares

Dedication Reebok CrossFit Cardiff WOD: A: Run 400m, rest 2 mins x 3, each for time. B: “Cindy” 20 min AMRAP: 5 Pull Ups 10 Press Ups 15 Air Squats C: Run 400m, rest 2 mins x 3, each for … Continue reading →

Posted in WOD | Leave a comment

“Pops” – Saturday 21st July 2012

Posted on July 20, 2012 by Jon Hares

Sunday is our rest day. But it is also the anniversary of the birth of one of the most bad ass muthas to grace the planet, Ian Davies. Half man, half hairdresser, all CrossFit BAMF!!! He regularly puts athletes half … Continue reading →

Posted in WOD | Leave a comment