Tag Archives: Overhead 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 →

Posted in WOD | Tagged , , , , , , | Leave a comment

WOD – Tuesday 20th November 2012

Posted on November 19, 2012 by Daf_Dennis

A: Much needed DOUBLE UNDER TEKKERS. Spend 15mins working on your double under technique for the up and coming London Throwdown qualifier WOD2 If you already have them in the bank go through half of the flight simulator within 15mins. … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

“Nancy” – Wednesday 25th July 2012

Posted on July 24, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: “Nancy” 5 rounds for time: Run 400m 15 Overhead Squats (42.5kg/30kg) WOD DEMO from 04/11/2012

Posted in WOD | Tagged , , , | Leave a comment

WOD – Monday 30th April 2012

Posted on April 29, 2012 by Jon Hares

Today we almost lost 8 CFC members and 3 of the Coaching team during a horrific mountain adventure when Hurricane Navid struck. It was like Cliffhanger but with less killing and more Nandos. I’d like to take this opportunity to … Continue reading →

Posted in WOD | Tagged , , , , , | Leave a comment

WOD – Friday 9th March 2012

Posted on March 8, 2012 by Jon Hares

Open Gym 4pm – 6pm A: Back Squat 1-1-1-1-1-1-1 B: 21-15-9 Sumo Deadlift Highpulls (35kg/25kg) Press Ups (with Hand Release) Overhead Squats (35kg/25kg) Post loads and times to comments…

Posted in WOD | Tagged , , , | Leave a comment

WOD – Friday 6th January 2012

Posted on January 5, 2012 by Jon Hares

Opening hours 06/01/2012: 6:30am – 7:30am WOD Class 5pm – 6pm Open Gym 6pm – 7pm WOD Class 7pm – 8pm WOD Class CrossFit Cardiff WOD (Courtesy of CrossFit 3D): A: Muscle Ups – 15 mins of tekkers or 15 … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Wednesday 28th December 2011

Posted on December 27, 2011 by Jon Hares

Loads of extra Open Gym times today gang, have a look… 6:30am – 7:30am WOD Class 9am – 10:30am Open Gym 5pm – 6pm Open Gym 6pm – 7pm WOD Class 7pm – 8pm WOD Class CrossFit Cardiff WOD: A: … Continue reading →

Posted in WOD | Tagged , , , | Leave a comment

“LumberJack 20″

Posted on December 16, 2011 by Daf_Dennis

“Lumberjack 20″ 20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Squat Cleans (52.5kg/40kg) … Continue reading →

Posted in WOD | Tagged , , , , , , , , | Comments Off

WOD – Wednesday 12th October 2011

Posted on October 11, 2011 by Jon Hares

For time: 50 Burpee Pull Ups 21-15-9 Overhead Squats (42.5kg/30kg) Sumo Deadlift High Pulls (42.kg/30kg) Run 1 mile Post time to comments…

Posted in Uncategorized | Tagged , , , | Leave a comment

737 Challenge WOD – Monday 5th September 2011

Posted on September 4, 2011 by Jon Hares

Courtesy of Celtic CrossFit: 737 Challenge WOD: 3 rounds for time: 7 Pull Ups 7 Burpees 7 Overhead Squats (40kg/30kg) 7 Sumo Deadlift High Pulls (40kg/30kg) 7 Kettlebell Swings (24kg/16kg) 7 Wall Walks Run 400m Post time to comments… Coach … Continue reading →

Posted in WOD | Tagged , , , , , , | Leave a comment