Tag Archives: Run 400m

WOD – Thursday 2nd May 2013

Posted on May 1, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD A. Complete as many rounds and reps as possible in 5 minutes of: 400 Meter Run 50 Double Unders 40 Push Press (20kg)* 30 Wallball Shots (20/14 lb.) 20 Toes-to-Bar 10 C2B Pull Ups Rest exactly … Continue reading →

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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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Partner WOD – Friday 19th April 2013

Posted on April 18, 2013 by Daf_Dennis

By a popular request we are pleased to behold another partner WOD. Now if the person that requested (you know who you are), does not make an appearance, regardless of how much free cake she’s offered then there will be … Continue reading →

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WOD – Tuesday 16th April 2013

Posted on April 15, 2013 by Daf_Dennis

Reebok CrossFit Cardiff WOD A: 3 Rounds not for time of: 12 Pull Ups (Chest to Bar if you can) 30 Double Unders (if you don’t have double unders, attempt them for 30s) 10 HSPUs B: 3 Rounds each for … Continue reading →

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WOD – Tuesday 8th January 2013

Posted on January 7, 2013 by Daf_Dennis

What a start to the new year with fun filled On Ramp! They brought with them some serious banter and allowed the coaching team to move one step closer to the answer to a question which has puzzled us for … Continue reading →

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Thursday 30th August 2012

Posted on August 29, 2012 by Daf_Dennis

We saw some blistering times on Filthy Fifty today – a lot of you smoking your PBs and others giving yourselves goals to crush next time. Awesome effort guys. And even more impressive feat came just moments after the 7pm … Continue reading →

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“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

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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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“Kelly” – Monday 9th July 2012

Posted on July 8, 2012 by Jon Hares

Happy birthday to the sweat sex bomb Jonny ‘Bon Bon’ Landels!! Hope you have a great day dude!! Before you start your gibber gabbering about today’s WOD, I have consulted the weather forecast and it should stay dry! But fear … Continue reading →

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WOD – Friday 22nd June 2012

Posted on June 21, 2012 by Jon Hares

The June ‘On Ramp’ graduates tonight and they finish with a tasty Benchmark workout. Any volunteers for helping out/cheerleading/rower resetting etc would be much appreciated! Team Demo B*tch ASSEMBLE!!! Also, we already have 10 folks booked in for the July … Continue reading →

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