Tag Archives: Front squats

WOD – Monday 3rd December 2012

Posted on December 2, 2012 by Daf_Dennis

While we’re all freezing our arses off in Cardiff, generally being awesome (except for those who decide to attempt to kill themselves with barbell snatches). Others bask in the sun, perform cool beach WOD involving HSPUs by day, drink fine … Continue reading →

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WOD – Tuesday 18th September 2012

Posted on September 17, 2012 by Daf_Dennis

Just when you thought that you’d recovered from world crushing DOMs following Saturdays sh*t, I mean amazing, fest, we throw some more your way! Enjoy folks. A: Spend 15mins working on a Goat of choice B: For time: 30 – … Continue reading →

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WOD – Thursday 26th July 2012

Posted on July 25, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: A: Within a 15 min time cap: Establish a max rep unbroken set of Double Unders. If unable to perform Double Unders then use the time to practice. B: For time: 10-9-8-7-6-5-4-3-2-1 Front Squats (60kg/40kg) – … Continue reading →

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WOD – Thursday 12th July 2012

Posted on July 11, 2012 by Jon Hares

Reebok CrossFit Cardiff Partner WOD: In teams of 2 perform the following (divide the work how you see fit with only one person working at a time): For time: Row 2km 50 Front Squats (60kg/40kg) 30 Wall Climbs – DEMO … Continue reading →

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WOD – Thursday 24th May 2012

Posted on May 23, 2012 by Jon Hares

Update on the In House Throwdown/BBQ on Saturday: I’ve had a couple of folks ask me if they are good enough to compete. The whole idea of the Throwdown is for everyone to be involved and for us to have … Continue reading →

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WOD – Wednesday 29th February 2012

Posted on February 28, 2012 by Jon Hares

A: 10 minutes to work on a weakness B: Front Squat 5-5-5 C: 8 minute AMRAP: 15 Box Jumps (24″/20″) – Hips must be open on the box, under control, then you must step off the box. 15 Wall Balls … Continue reading →

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Happy Birthday Madders

Posted on February 23, 2012 by Daf_Dennis

Well done to all of those who came and conquered tonight, others who stayed the entire night when they only trained for 7 gut wrenching minutes and to everyone who helped to judge and count masses of burpees. Tomorrow, unless … Continue reading →

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WOD – Monday 6th February 2012

Posted on February 5, 2012 by Jon Hares

A: Within a 3 min time cap: Run 400m Then in the remaining time perform as many rounds as possible of: 5 Front Squats (50kg/30kg) 5 Box Jumps (20″) Rest 3 mins. Repeat for a total of 4 rounds. Score … Continue reading →

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“Bulger” – Saturday 28th January 2012

Posted on January 27, 2012 by Jon Hares

Open Gym 10am – 11am WOD Class 11am -12 noon “Bulger” Ten rounds for time of: Run 150 meters 7 Chest to bar Pull Ups 7 Front Squat (60kg/40g) 7 Handstand Push Ups Canadian Forces Corporal Nicholas Bulger, 30, of … Continue reading →

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WOD – Thursday 19th January 2012

Posted on January 18, 2012 by Jon Hares

A: Front Squat 5-5-5-5-5 (20 min cap) B: 12-9-6 Power Cleans (75kg/50kg) Chest to Bar Pull Ups C: 100 Hollow Rocks for time

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