Tag Archives: Row 500m

WOD – Wednesday 24th April 2013

Posted on April 23, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD 5 Rounds each for times of: Row 500m Rest 60s Run 400m Rest 60s Please post times to comments…..

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WOD – Tuesday 12th March 2013

Posted on March 11, 2013 by Daf_Dennis

Warm up and Mobilise. A: 4 Sets of: 1 Power Snatch 1 OHS Rest for 2-3mins between sets. Use this time to prepare and warm up for part C. B: 3 Rounds for time of: 6 HSPUs 9 Barbell Ground … Continue reading →

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WOD – Saturday 5th of January 2013

Posted on January 4, 2013 by Daf_Dennis

Saturdays are reserved for ‘Hero’ WODs, historically at Reebok CrossFit Cardiff; now this isn’t a Hero WOD, but it’s still gonna be hard!!! Reebok CrossFit Cardiff WOD Five Rounds for time of: Row 500 meters 30 Glute-ham sit-ups 115kg Deadlift, … Continue reading →

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WOD – Monday 16th July 2012

Posted on July 15, 2012 by Jon Hares

Reebok CrossFit Cardiff WOD: A: Establish a 5 rep max Back Squat within 20 mins B: For time: (12 min time cap) Buy in: Row 500m 5 rounds of: 5 Thrusters (60kg/40kg) 5 Bar-hop Burpees Cash out: Run 400m Post … Continue reading →

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WOD – Thursday 21st June 2012

Posted on June 20, 2012 by Jon Hares

Some of you asked about hand care after today’s Death by Pull ups WOD. Here is a video on some tips for hand care from Uncle Donnie Shankle Sorry, that’s not the right video. But you just witness some ninja … Continue reading →

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WOD – 13th October 2011

Posted on October 12, 2011 by Daf_Dennis

A: Within 20 minutes establish a 3 rep max power clean. (Touch and go only) B: Row 500m – Once only, as fast as possible. C: Within 5 minutes, complete as many double unders as possible.

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DWF Games Seeding WOD 3 – Friday 23rd September 2011

Posted on September 22, 2011 by Jon Hares

DWF Games Seeding WOD 3 For time: Row 500m 50 Kettlebell Swings (24kg/16kg) 50 Box Jumps (24″/20″) Run 400m Post time to comments… Movement standards: Row: Do not touch the handle until the go is given. Once the 500m is … Continue reading →

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WOD – Saturday 10th September 2011

Posted on September 9, 2011 by Jon Hares

A: Press 3-3-3-3-3 B: 4 rds for time: Row 500m Rest 3 mins Post load for A and individual 500m times for B to comments…

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WOD – Friday 12th August 2011

Posted on August 11, 2011 by Jon Hares

A: Team Chipper Sprint: Row 500m 40 Air Squats 30 Sit Ups 20 Press Ups 10 Pull ups All team members will work through the exercises at the same time, but must start one at a time and may not … Continue reading →

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WOD – Friday 22nd July 2011

Posted on July 21, 2011 by Jon Hares

A: Deadlift 3-3-3-3 B: 4 rounds for time of: Row 500m Rest 3 mins Post loads and time to comments… Gareth has been hitting it hard all week on the 6:30am classes! Well done bro!!

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