Tag Archives: Power cleans

Posted on May 25, 2013 by Daf_Dennis

Coach Andy will be running the London 10k on Monday to help his brother raise money for Brain Tumour Research. I have known Andy for a long time, he was the first person who ever should any form of interest … 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 15th January 2013

Posted on January 14, 2013 by Daf_Dennis

The proof is in the pudding, you can see (just about, as she is “hiding”) a future Coach LJ in the crowd. She smoked the course and is eagerly awaiting the results of her dreaded test! The existing Reebok CrossFit … Continue reading →

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WOD – Saturday 15th December 2012

Posted on December 14, 2012 by Daf_Dennis

In order to earn your Xmas cheat night, and it is going to be a cheat night. I want to see you lot complete this horrendous fun WOD. Reebok CrossFit Cardiff WOD “12 movements of Christmas” The following will be … Continue reading →

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WOD – 4th December 2012

Posted on December 3, 2012 by Daf_Dennis

A year ago a very good friend of mine, fellow CrossFit affiliate owner and super nice guy Pete Rankin asked me to program a WOD in the memory of his Auntie, Kate Rankin. Without her help our good friends over … Continue reading →

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WOD – Wednesday 12th September 2012

Posted on September 11, 2012 by Daf_Dennis

A: 15mins of Muscle up tekkers, kipping or otherwise. B: 3 – 3 – 3 – 3 – 3 Power Cleans (touch and go) Before each set a max effort 100m sprint must be completed. Each round must be completed … Continue reading →

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“Zac” – Monday 6th August 2012

Posted on August 5, 2012 by Jon Hares

“Zac” 10-20-30-40-50-60-70-80-90-100 Double Unders 10-9-8-7-6-5-4-3-2-1 Power Cleans (90kg/70kg)

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WOD – Wednesday 4th July 2012

Posted on July 3, 2012 by Jon Hares

Fantastic news gang! Ryan and Lisa have got engaged! We will be having our first Reebok CrossFit Cardiff wedding!! (and more excitedly STAG DOOOO!!!) Even Coach Andy Balmforth Nipplewank III is excited about the news… Reebok CrossFit Cardiff WOD: A: … Continue reading →

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WOD – 5th June 2012

Posted on June 4, 2012 by Daf_Dennis

So then….second bank holiday on the bounce!! ‘Mazing! Soon enough there will be a unveiling of the Douchebag productions, Road Trip2! The wait will be well worth it! Eyebrows! Open gym 10:00 – 11:00 WOD 11:00 – 12:00 Within 20mins … Continue reading →

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WOD – Saturday 19th May 2012

Posted on May 18, 2012 by Jon Hares

Open Gym 10am – 11am, WOD Class 11am – 12 noon The graduates from the May ‘On Ramp’…let’s make them feel welcome gang! I wan’t to see lots of sweaty hugs going on!! As always though On Rampers, be wary … Continue reading →

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