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 intervals, continuing from where you get to in the previous interval…

Reebok CrossFit Cardiff WOD:

A: Snatch – establish a 1RM within 20 mins
B: Clean and Jerk – establish a 1RM within 20 min
C: 5 min AMRAP:
Burpee Pull Ups

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 Taters (24kg/16kg)
50 Box Jumps (24″/20″)
50 Wall Climbs
50 Knees to Elbows
50 Double Unders

Reebok CrossFit Cardiff WOD:

A: Pistol Squat tekkers or 50 Pistol Squats for time

B: 20 min AMRAP:
Run 200m
Max rep Kettlebell Snatch (24kg/16kg)

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’

A: OMEM for 12mins complete:

Even mins: 9 Deadlifts (100kg/70kg)
Odd: 9 HSPUs

B: 3 rounds for time of:

25 KB Swings (24kg/16kg)
50 Double Unders
25 Box Jumps (24″/20″)

C: Cycle through the GHDs and perform the following:

3 sets of:
10 Hip Extensions
20 Controlled Ab mat sit-ups
Rest 1min (ish)

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?!?!

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 rack
Then, both partners lunge 90’ with the bar in a front rack position…

Reebok CrossFit Cardiff WOD

A: 3 Rounds, each for time, of:

5 Pull Ups
10 Press Ups
15 Air Squats
Rest 30 seconds.

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

10 Sumo Deadlift High Pull (42.5kg/30kg)
20 Double Unders
10 Overhead Squats (42.5kg/30kg)
20 Double Unders

C For time: 75 T2B

A: Junk Yard Dog + Burgener Warm Up

B: Work up to the heaviest load possible of the following complex (25 min cap)
Power Clean + Hang Squat Clean + 2 x Push Jerk

C: Within a 7 min time cap:
Row 1km
Max rep Burpee Box Jumps (24″/20″)