Tag Archives: Air squats

WOD – Thursday 9th May 2013

Posted on May 8, 2013 by Daf_Dennis

Tonight, Jane McKenna not only performed a S*%T ton of box jumps, she did them straight after rowing 1000m and a burpee before each one! Just think, a few months back I had to take one hand whilst Jon took … Continue reading →

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WOD – Thursday 25th April 2013

Posted on April 24, 2013 by Daf_Dennis

A: Warm Up and mobilise B: Push Press 2 – 2 – 2 – 2 – 2 C: Within 15mins complete 10 Rounds of ‘Cindy’ then….. 1RM Shoulder To Overhead Please post loads to comments……

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Monday 4th March 2013

Posted on March 3, 2013 by Daf_Dennis

I have just reviewed the week before and discovered that there pretty much wasn’t anything that we didn’t do (apart from Run 5K), so you’re screwed!! Unless of course i program ‘Run 5K’!! Someday that will happen, again, but not … Continue reading →

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WOD – Thursday 7th February 2013

Posted on February 6, 2013 by Daf_Dennis

Athletes will perform an AMRAP of moving the contents of Davs’ flat from the 4th floor to a van parked nowhere near the door! No reps will be given for any dropped items, marks created by knocking furniture on walls … Continue reading →

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WOD – Tuesday 27th November 2012

Posted on November 26, 2012 by Daf_Dennis

For those of you who follow our blog you would have seen and a lot of you completed the Hero WOD “Disco”. This was dedicated to an ex colleague and good friend of mine David De Souza who has been … Continue reading →

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WOD – Friday 23rd November 2012

Posted on November 22, 2012 by Daf_Dennis

With the year coming to a close it can only mean one thing, the Reebok CrossFit Cardiff XMAS PARTY!!!! And with that comes the Reebok CrossFit Cardiff 2012 awards ceremony!! For those of you who will be attending their very … Continue reading →

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“Coach” – Friday 20th July 2012

Posted on July 19, 2012 by Jon Hares

This workout is in memory of Jonny Landels’ father Paul Landels, who passed away 6 years ago. Paul coached Jonny in rugby at youth level and was always known as “Coach”. Today our thoughts are with Jonny and his family. … Continue reading →

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WOD – Tuesday 22nd May 2012

Posted on May 21, 2012 by Jon Hares

Last weekend one of our founder members, Steff Elis, helped his rugby team, the Harlequins, to promotion. In the award ceremony their gave Steff the award for ‘Player of the Season’. Steff attributed this success in no small part to … Continue reading →

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CrossFit Cardiff Gauntlet

Posted on February 4, 2012 by Daf_Dennis

Happy Birthday CrossFit Cardiff Within a 30min window complete: 1/2 “Jerry” Run 800m Row 1000m Run 800m “Annie” 50-40-30-20-10 Double unders Sit ups In the remaining time accumulate as many rounds as possible of: “The Chief” 3 Power Cleans (60kg/40kg) … Continue reading →

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WOD – Monday 23rd January 2012

Posted on January 22, 2012 by Daf_Dennis

A: Muscle Up tekkers. B: 3min AMRAP of muscle ups or muscle up progressions. C: 3 rounds for time: 50 Sumo Deadlift High Pulls (40kg/30kg) 50 Air Squats 50 Push Ups Please post times to comments………

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