WoD - Tuesday 11th February 2014

So the new stash is in and you all know the old saying..."no glove, no love!" Well the same applies..."no cash, no stash!!" Prices are as follows:

T-Shirts - £20 Hoodies - £35 Vests - £15

I've been getting messages from you guys all night about your Fran PBs, fricking awesome!! Well done to all, now let's do it for 'Grace!'

Reebok CrossFit Cardiff WoD

A: Warm up: 3 Rounds for time of: 3 Dumbell Snatch (Each Arm - 45/35lbs) 7 Burpees 10 Box Jumps (20")

Focus on opening the hips during this warm up, squeeze your butts hard!

B: EMOM 5mins

3 Touch and go GTOH (70/50kg)

Ensure efficiency of movement here. It is designed to be heavier, but not take more than 7-10s to complete. Scale if you have to but make sure that this load is more than that for part C

You should move quickly and get the barbell straight off your chest to overhead from the receiving position of the power clean.

C: "Grace"

For time: 30 GTOH (60/42.5 - 135/95lbs)