WOD - Friday 26th May 2016

Monday 29th May - the gym will be open from 10am to 12pm with a WOD class at 11am due to it being a bank holiday 


Partner WOD  

For time: 

  • 200m Wheelbarrow Walk
  • 100 Toes to Bar  
  • 200m Farmers carry (32/24)
  • 100 Kettlebell Deadlift  (32/24)

Split the work between you with only one person working at a time. The wheelbarrow walks and farmers carrys will be completed in 20 10m shuttles.  



WOD - Wednesday 24th May 2017

Part A - EMOM for 10 minutes

  • 3 - 5 Strict Handstand Push Ups

The idea is to build some strict pressing strength in the handstand, so scale as needed to allow a strict movement. This isn't just good in developing the handstand it will also transfer into your overhead lifts by improving strength, stability and midline strength. 


Part B - For Time:  

  • 40-30-20-10 Wall Balls (20/14) 
  • 20-15-10-5 Ring Dips 

I challenge you to do the wall balls unbroken!  



Monday - 15th May 2017

This Monday we welcome some fresh out of the box on rampers with a partner WoD. Seek them out and give them sweaty hugs! Anyone who looks like a rabbit in the headlights will do just fine. 

CrossFit Cardiff Partner WoD

Within 20mins, complete as many rounds and reps as possible of:

3, 6, 9, 12, 15 etc
Ab Mat Sit Ups
Med Ball Cleans (20/14lbs)

Reps can be split as needed between partners. Please post rounds and reps to the whiteboard.

WoD - Thursday 4th May, 2017

I hope you can all walk today. It's either the lunges or the fact that those mighty glutes no longer fit in your jeans! 💪🏼 

Tomorrow is cheeky, but I'm not talking about asses this time!

 CrossFit Cardiff WoD

Within 8mins, complete:

9 Bar Muscle Ups

9 OHS (60/40kg)

7 Bar Muscle Ups

7 OHS (70/50kg)

5 Bar Muscle Ups

5 OHS (80/60kg)

3 Bar Muscle Ups

3 OHS (90/70kg)

1 Bar Muscle Up

Max rep OHS (100/80kg)


WoD - Monday 1st May, 2017

MayDay bank holiday! I hope it's sunny and you are happy! Come into the gym for a gnarly little partner workout before heading out to enjoy your long weekends.


CrossFit Cardiff Partner WoD

5 Rounds, each, for time of:

20 Calorie Row

15 Dumbbell Thrusters (45's/35's)

10 Pull Ups

1 partner completes the entire round and rests while partner 2 does. Once 10 rounds in total are completed, record the time.


Please post times to the whiteboard....