Tag Archives: Power clean

WOD – Saturday 27th April 2013

Posted on April 26, 2013 by Daf_Dennis

Reebok CrossFit Cardiff Partner WOD In pairs complete three rounds of: 2mins Wall Balls (20lb/14lb – 12′/10′) (Reps) 2mins Power Cleans (60kg/40kg) (Reps) 2mins Box Jump (30″/24″) (Reps) 2mins Push Press (40kg/30kg) (Reps) 2mins Row (Calories) Rest 1min In 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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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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PARTNER WOD – Friday 18th January 2013

Posted on January 17, 2013 by Daf_Dennis

If you are wasting your life “panic” buying for the horrendous snow that’s to come, STOP and get your arse to the box and have some fun!!! At least we’re not members of CrossFit Moscow….or somewhere else that gets real … Continue reading →

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WOD – Wednesday 17th October 2012

Posted on October 16, 2012 by Daf_Dennis

We have a new addition to the blog, a feature called………OUT OF THE MOUTH OF THE COACHES!!! The first contribution (and I get the feeling that this individual will feature highly) comes from coach young Bradders!! We love Bradders, he … Continue reading →

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WOD – Tuesday 17th April 2012

Posted on April 16, 2012 by Jon Hares

One of our members made their TV debut yesterday on Crimewatch UK. Don’t worry gang it was just a re-enactment he didn’t actually commit any crimes. Other than those against fashion!! CrossFit Cardiff WOD: A: Within an 8 minute time … Continue reading →

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WOD – Thursday 29th March 2012

Posted on March 28, 2012 by Jon Hares

The atmosphere in the box tonight between #TeamBeard and #TeamBandana was palpable. They appeared to be friendly enough but clearly there was a line drawn in the sand (the sand provided courtesy of Coach Jon trying to eat a sandbag). … Continue reading →

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WOD – Saturday 17th March 2012

Posted on March 16, 2012 by Jon Hares

Open Gym 10am-1pm, WOD Class 11am-12 noon Gethin ‘Jazz Hands’ Watkins may have found a solution to the 9kg wall ball conundrum… Last time this ball was used I ended up ingesting about 2kg of stuffing though so it might … Continue reading →

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SICFIT London Throwdown WOD 2 – Wednesday 7th December 2011

Posted on December 6, 2011 by Jon Hares

WORKOUT 2: BUY IN: Output 1200/800kg of power clean. (Select your own weight). Then complete… 5 rounds of: 5 Shoulder-to-overhead 60/40kg 7 Front squats 60/40kg 9 Toes-to-bar CASH OUT: Output 1200/800kg of power clean. Example for power output on cleans: … Continue reading →

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Kate Rankin – 29th November 2011

Posted on November 28, 2011 by Daf_Dennis

This workout is dedicated to Kate Rankin. Without her help our good friends over at CrossFit Boat Shed would not have a home. Please come down to the box and give up an hour of your day to pay respect … Continue reading →

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