Author Archives: Daf_Dennis

WOD – Tuesday 14th May 2013

Posted on May 13, 2013 by Daf_Dennis

A few of you have mentioned that your quads are hurting, this is a perfect excuse to STAY ON YOUR HEELS!! A: OMEM for 12mins complete: Even mins: 9 Deadlifts (100kg/70kg) Odd: 9 HSPUs B: 3 rounds for time of: … Continue reading →

Posted in WOD | Tagged , | Leave a comment

WOD – Thursday 9th May 2013

Posted on May 8, 2013 by Daf_Dennis

Tonight, Jane McKenna not only performed a S*%T ton of box jumps, she did them straight after rowing 1000m and a burpee before each one! Just think, a few months back I had to take one hand whilst Jon took … Continue reading →

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

WOD – Thursday 2nd May 2013

Posted on May 1, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD A. Complete as many rounds and reps as possible in 5 minutes of: 400 Meter Run 50 Double Unders 40 Push Press (20kg)* 30 Wallball Shots (20/14 lb.) 20 Toes-to-Bar 10 C2B Pull Ups Rest exactly … Continue reading →

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

WOD – Tuesday 30th April 2013

Posted on April 29, 2013 by Daf_Dennis

You guys have two things to do tonight…. 1. Sort your DD’s with Team Up out!! 2. Grab a facial for tomorrows film crew. Reebok CrossFit Cardiff 7 Rounds for time of: 7 Hang Squat Cleans (60kg/40kg) 14 Bar hop … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Monday 29th April 2013

Posted on April 28, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (32kg/24kg) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Saturday 27th April 2013

Posted on April 26, 2013 by Daf_Dennis

Reebok CrossFit Cardiff Partner WOD In pairs complete three rounds of: 2mins Wall Balls (20lb/14lb – 12′/10′) (Reps) 2mins Power Cleans (60kg/40kg) (Reps) 2mins Box Jump (30″/24″) (Reps) 2mins Push Press (40kg/30kg) (Reps) 2mins Row (Calories) Rest 1min In this … Continue reading →

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

‘Nicola’

Posted on April 25, 2013 by Daf_Dennis

Guys we have been asked by CrossFit 3D to help them out with this WOD. And of course we will, get behind the cause like i know you will, give it your all like you do any other WOD and … Continue reading →

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

WOD – Thursday 25th April 2013

Posted on April 24, 2013 by Daf_Dennis

A: Warm Up and mobilise B: Push Press 2 – 2 – 2 – 2 – 2 C: Within 15mins complete 10 Rounds of ‘Cindy’ then….. 1RM Shoulder To Overhead Please post loads to comments……

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

WOD – Wednesday 24th April 2013

Posted on April 23, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD 5 Rounds each for times of: Row 500m Rest 60s Run 400m Rest 60s Please post times to comments…..

Posted in WOD | Tagged , | Leave a comment

WOD – Tuesday 23rd April 2013

Posted on April 22, 2013 by Daf_Dennis

A: 3 Rounds not for time of: Run 400m 10 – 15 T2B 12 Burpees B: For Time: 150 Double Unders 20 Power Snatch (50kg/35kg) 30 Box Jumps (24″) 20 Shoulder To Overhead (50kg/35kg) 30 Pull Ups 20 KB Swings … Continue reading →

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