Author Archives: Jon Hares

Well that escalated quickly!! What an awesome turn out for tonight’s wod, with everyone pushing a little bit harder because Eurosport were there!! On a sidenote, whoever invented bar-hop burpees can go suck a dick straight to hell!!! Hopefully most … Continue reading →

Reebok CrossFit Cardiff WOD: Warm up…not for time: 3 rds of: Run 100m 5 Pull Ups 10 Press Ups 15 Squats A: Front Squat 3-2-2-1-1-1 B: For time: Row 1k 75 Wall Balls Run 1k We have found a use … Continue reading →

Reebok CrossFit Cardiff WOD: A: Establish a 1RM Clean within a 15 min time cap B: 10 min AMRAP: 10 Push Press (52.5kg/35kg) 10 Kettlebell Swings (24kg/16kg) 10 Box Jumps (24″/20″) – Open standard, hips open under control on top … Continue reading →

Apologises for the lateness of the blog post, I have been chundering and sleeping in equal measure (and sadly not from doing 15 thrusters and 15 pull ups x infinity) Reebok CrossFit Cardiff Partner WOD: (Courtesy of Coach Jonny) Buy … Continue reading →

Reebok CrossFit Cardiff WOD: A: Deadlift 3-3-3-3-3 B: 5 rounds for time: 10 Deadlifts (@ Bodyweight) 10 Bar-hop Burpees

Reebok CrossFit Cardiff WOD: “Kelly” 5 rounds for time of: Run 400m 30 Box Jumps (24″/20″) 30 Wall Balls (20lb/14lb)

As I write this Coach Davs is sitting at 20th in Europe and Team RCFC is sat at 30th!! SQUEEKY BUM TIME!!! I CAN’T STOP CLICKING REFRESH!!!! Reebok CrossFit Cardiff WOD: A: Spend 10-15 mins working on a gymnastics goat … Continue reading →

Well that escslated quickly!! Awesome effort from all those who completed 13.5 today, you’ll have a chance to complete it tomorrow during open gym 10am – 11am but please have the dancefloor clear for the partner wod at 11am. Reebok … Continue reading →

CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100/65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to … Continue reading →

For those of you competing in the Open: – Mobility – Movement prep – Tekkers & Tactics For those of you not competing in the Open: A: Back Squat 3-3-3-3-3 B: 5 rounds, for total reps of: Within a 1 … Continue reading →