Tag Archives: Kettlebell Swings

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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WOD – Thursday 4th October 2012

Posted on October 3, 2012 by Daf_Dennis

So guys, as we only have one rope the DWF 12 teams only will be climbing the rope. The remainder of you guys will complete 15 burpee knees to elbows as a sub. Reebok CrossFit Cardiff WOD For time: 25 … Continue reading →

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WOD – Friday 21st September 2012

Posted on September 20, 2012 by Jon Hares

A: Pistol Squat practice. If you are proficient in this movement then perform 50 reps for time, alternating legs for each rep. B: 8 min AMRAP: 4 Handstand Push Ups 8 KB Swings (32kg/24kg) 12 Sit Ups C: For time: … Continue reading →

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WOD – Monday 2nd July 2012

Posted on July 1, 2012 by Jon Hares

Jon’s Facebook celebrity stalking takes it up another level… If you don’t know who Dmitry Klokov is then immediately punch yourself in the face then watch this: In other news, we finally finished editing (lulz) the next installment of the … Continue reading →

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WOD – Tuesday 12th June 2012

Posted on June 11, 2012 by Jon Hares

This article is taken from CrossFit Militia: This topic has been brought to my attention more recently by several members and coaches, so I thought it would be only appropriate to post an article on it. Take it for what … Continue reading →

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WOD – Tuesday 15th May 2012

Posted on May 14, 2012 by Jon Hares

Nav Falatoori bossing 100 toes to bar in NYC… just because he can… Today’s WOD has come from the evil mind of Nic Richardson. Coaches Jon and Davs take absolutely no responsibility for it!! Crossfit Cardiff WOD: 5 rounds for … Continue reading →

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Team WOD – Friday 27th April 2012

Posted on April 26, 2012 by Jon Hares

Great job from Coach Danny, who has a real ‘hands on’ approach to coaching. When he told me he fancied a Mexican I assumed we were going for tacos after the class. CrossFit Cardiff Partner WOD: “Saucy 75″ In teams … Continue reading →

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WOD – Monday 16th April 2012

Posted on April 15, 2012 by Jon Hares

Coach Jon witnessed some crazy shit when he was in London last weekend. This is a form of transport powered by human beings cycling on stationary bikes. It would be enviromentally awesome except for the 5 mile traffic jam it … Continue reading →

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WOD – Tuesday 27th March 2012

Posted on March 26, 2012 by Jon Hares

Open Gym 4pm-6pm Today the inventor of ‘Jazz Hands’ has come up with a new revolutionary style of running. Loosely based upon the methodology of ‘Pose’ running, it requires constant external rotation and elevation of the shoulder girdle. It also … Continue reading →

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Team WOD – Saturday 24th March

Posted on March 23, 2012 by Jon Hares

Open Gym 10am – 11am, WOD Class 11am – 12 noon The above joke was shamelessly stolen from Fitness Lonnie. Gethin after being repeatedly cock punched by a barbell. Fortunately you don’t need testicles to bake delicious paleo cakes. CrossFit … Continue reading →

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