WoD - Monday 26th June 2017

Welcome to another week, where we begin by priming glutes ready for the summer months and testing some shoulder stability. 

Now, you can do so in style, with a new CrossFit Cardiff basic Tee. Please speak to a coach to purchase.

CrossFit Cardiff WoD

Single Arm Overhead KB Lunges

15 - 15 - 15 - 15

These set are each arm, and as heavy as possible. 

Please post loads to the whiteboard...


WOD - Friday 23rd June 2017

EMOM for 10 minutes: 

  • 1st min - 250m/200m row 
  • 2nd min - 18 overhead squats 

Rest 2 minutes  

EMOM for 10 minutes:

  • 1st min - 50 double unders  
  • 2nd min - 15 power snatch 

Rest 2 minutes  

EMOM for 10 minutes  

  • 1t min - 200m run 
  • 2nd min - 12 bar facing burpee  

Its important to keep this WOD a EMOM and not let it turn into a AMRAP. To ensure this you will need to scale you can do this by dropping reps, distance or weight. 

Weight of the bar: 35kg/25kg





WoD - Monday 12th June 2017

Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me... 

The less you give a fuck...the happier you'll be. 

The less you give a fuck...the happier you'll be. 

CrossFit Cardiff WoD

For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees

Please place scores to the white board...

WOD - Thu 8th June

200m Waiters Walks (20kg/15kg)

50 Burpee Pull ups

200m Waiters Walks (20kg/15kg)

I know what you're thinking.  What the hell is a waiters walk!?  Here is an instructional video but as tempting as it would be to ask you guys to use a plate as per the videoI think it would be safer all around if we used dumbbells or kettlebells otherwise I think we'd have some injuries.

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WoD - Friday 2nd June, 2017

Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.

CrossFit Cardiff Partner WoD 

For Time:

Run 400m

50 STOH (70/50kg) 

50 TTB

Run 800m

50 TTB

50 STOH (70/50kg) 

Run 400m

If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.

Only one person can accumulate reps at any one time. Both must run together.


WoD - Wednesday 31st May, 2017

The plan is to use part A to thoroughly warm you up, prime your central nervous system and get you ready to give 3 genuine attempts at a new PB. 

The first rep from part B should be a load that you've never successfully snatched. 


CrossFit Cardiff WoD

A: 10min EMOM

1 Snatch


Build to the heaviest load possible

 B: Snatch

1 - 1 - 1

When you're uber board on half-term but find a pen...