Tag Archives: Double Unders

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 2nd May 2013

Posted on May 1, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD A. Complete as many rounds and reps as possible in 5 minutes of: 400 Meter Run 50 Double Unders 40 Push Press (20kg)* 30 Wallball Shots (20/14 lb.) 20 Toes-to-Bar 10 C2B Pull Ups Rest exactly … Continue reading →

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WOD – Tuesday 23rd April 2013

Posted on April 22, 2013 by Daf_Dennis

A: 3 Rounds not for time of: Run 400m 10 – 15 T2B 12 Burpees B: For Time: 150 Double Unders 20 Power Snatch (50kg/35kg) 30 Box Jumps (24″) 20 Shoulder To Overhead (50kg/35kg) 30 Pull Ups 20 KB Swings … Continue reading →

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WOD – Tuesday 16th April 2013

Posted on April 15, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD A: 3 Rounds not for time of: 12 Pull Ups (Chest to Bar if you can) 30 Double Unders (if you don’t have double unders, attempt them for 30s) 10 HSPUs B: 3 Rounds each for … Continue reading →

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WOD – Thursday 11th April 2013

Posted on April 10, 2013 by Daf_Dennis

Something happened tonight that 1. Never in my wildest dreams, could of thought of and 2. Been able to contain my excitement if I had of!! It was a naked bar sandwich!! Nothing further needs to be said about this, … Continue reading →

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WOD – Tuesday 19th March 2013

Posted on March 18, 2013 by Daf_Dennis

Who knows what 13.3 will bring us guys??? Lets hope its not any of the following…. Warm up and mobilise. A: 3 Rounds not for time of: 12 Pull Ups (if you don’t have pull ups then focus kipping tekkers) … Continue reading →

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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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‘Hendy’

Posted on March 1, 2013 by Daf_Dennis

If anyone deserves a birthday WOD it’s this man….James ‘Hendy’ Henderson! What a legend!! He IS the longest standing member of the box and was even WODing with Jon before we had opened. He was a part of the hardcore … Continue reading →

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Tuesday 26th February 2013

Posted on February 25, 2013 by Daf_Dennis

A: 3 Rounds of the following: Tekkers and warm up, don’t go mental but don’t be slow and take the piss!! 7min CAP 200m Run 15 Kipping Pull Ups (unbroken is the dream)/or simply work on the Kip swing for … Continue reading →

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WOD – Tuesday 19th February 2013

Posted on February 18, 2013 by Daf_Dennis

A: Warm up and mobilise 3 rounds not for time of: Handstand hold (max 20 seconds) Either freestanding or against a wall. 15KB swings (24/16) Run 200m B: On the minute, every minute for 8mins perform 1 Power Clean 1 … Continue reading →

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