Author Archives: Jon Hares

Reebok CrossFit Cardiff WOD: 5 rounds for time: Run 400m 20 Burpees 20 Pull Ups

Reebok CrossFit Cardiff WOD: 6 rounds for time of: 5 Clean and Jerks (60kg/40kg) 5 Snatches (60kg/40kg)

Reebok CrossFit Cardiff WOD: A: Back Squat 3-3-3-3-3 B: 5 rounds for time: 15 Push Press (50kg/35kg) 50 Double Unders C: 3 x max effort Toes to Bar

Reebok CrossFit Cardiff WOD: Within a 3 min time cap perform as many rounds as possible of: 3 Thrusters (42.5kg/30kg) 6 Box Jumps (24″/20″) 9 Kettlebell Swings (24kg/16kg) Rest 1 min Repeat for a total of 5 x 3 min … Continue reading →

Well done Coach Davs!! 17th in Europe after Day 1! Bring on Day 2!! GO TEAM WOLVERINE!!! Reebok CrossFit Cardiff WOD: A: Snatch – establish a 1RM within 20 mins B: Clean and Jerk – establish a 1RM within 20 … Continue reading →

Reebok CrossFit Cardiff – “Miagi” In teams of 2, with only 1 person working at a time… 50 Deadlift (60kg/40kg) 50 Double KB Swings (2 x 24kg/2 x 16kg) 50 Push-ups 50 Clean and Jerk (60kg/40kg) 50 Pull-ups 50 KB … Continue reading →

All our thoughts are with Coach Davs this weekend at Regionals!! SMASH it up buddy!! …meanwhile in Copenhagen… Reebok CrossFit Cardiff WOD: A: Pistol Squat tekkers or 50 Pistol Squats for time B: 20 min AMRAP: Run 200m Max rep … Continue reading →

Reebok CrossFitCardiff WOD: A: Thruster 3-3-3-3-3 (barbell starts on floor, a squat clean into a thruster is permitted for the first rep) B: 5RFT: Row 250m 10 Clean and Jerks (50kg/35kg) This is not an acceptable ‘Jerk’

Reebok CrossFit Cardiff WOD: A: Establish a 3RM Hang Power Snatch within a 20 min time cap B: “Cindy” 20 min AMRAP: 5 Pull Ups 10 Press Ups 15 Squats Where’s Otto?!?!

Reebok CrossFit Cardiff WOD: In teams of 2: For Time: 100 Double-unders, 50 each 50 Handstand push-ups while partner holds handstand 50 Toes-to-bar while partner hangs from the bar 50 Shoulder to overhead (70kg/45kg) while partner holds bar in front … Continue reading →