Tomorrow morning we are having a visit from Zipper (Gareth Owen) and Chuck (Mike Berry) from CrossFit Caerphilly. It will be a pleasure to see there names up on the board and I’m sure there will be a lot of comptetion in taking them down!!
Reebok CrossFit Cardiff WOD:
A: 15 min – Snatch Balance tekkers. Increase load if technique is flawless.
B: AMRAP 20mins
200m run
10 Ring Dips
25 Lunges with bar in front rack (35/25kg)
Reebok CrossFit Cardiff WOD:
A: Within a 10 min time cap:
200 Double Unders
Everytime you break perform 10 air squats
B: ‘Adrian’
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″/24″ box
Today you are in for a treat. Coach Jonny has been away for a few weeks performing in a musical up North, but he returned today to achieve a PB snatch AND PB Clean & Jerk at the competition at Dave’s Gym. To celebrate Jonny has been allowed to devise the workout today for you all…
Well done to all those who competed, the guys came in at 2nd, 3rd and 4th and Jess won on the female side!! It’s not about the winning though, it’s about taking part so anyone who would like to compete in future just let a coach know.
Reebok CrossFit Cardiff WOD:
A: Front Squat 3-3-3-3-3
B: 3 RFT:
2 Power Cleans (70kg/45kg)
4 Front Squats (70kg/45kg)
6 Shoulder to Overhead (70kg/45kg)
8 Deadlifts (70kg/45kg)
10 Burpees
Post loads and time to comments…
Cracking atmosphere at the box earlier this evening as a new batch of recruits tackled ‘Fight Gone Bad’ and won!! Welcome to the main classes guys!!
Reebok CrossFit Cardiff WOD:
…will be decided by Coach Brad dependent upon how many paleo treats you guys bring him!! No treats = Double Fran!!!
Reebok CrossFit Cardiff Partner WOD:
In teams of 2, with only 1 person working at a time:
100 Wall Balls (20lb/14lb)
100 Chest to Bar Pull Ups
100 Pistol Squats
100 Alternating Kettlebell Snatch (32kg/24kg)
* Only 1 person can work at a time
* You can partition the work between you as required
* Scaling is permitted
* For the KB Snatches – the Kettlebell must start from the ground for every rep – you must alternate between hands for every rep – the Kettlebell must be lowered under control for the rep to count – any dropping of the kettlebell will result in a 50 Burpee penalty which must be completed before you can continue
Interesting fact: Coach Brad actually invented Chest to Bar Pull Ups whilst in the womb…
A drop of rain, a bench mark girl, and everyone cherry picks!!!
Reebok CrossFit Cardiff WOD
A: Press
1 – 1- 1 – 1 – 1
B: Push Press
3 – 3 – 3 – 3 – 3
C: Jerk
5 – 5 – 5 – 5 – 5
Athletes must attempt to increase the weight on the barbell with each set. This includes moving from Part A to Part B and from Part B to Part C.
Please post loads to comments…..
Reebok CrossFit Cardiff WOD:
“Helen”
3 rounds for time of:
Run 400m
21 KB Swings (24kg/16kg)
12 Pull Ups
Reebok CrossFit Cardiff WOD:
A: Gymnastic skill development, choose one (or more) of the following and spend 10-15 mins practicing:
- Pull ups (any variant)
- Chest to Bar Pull Ups
- Muscle Ups
- Bar Muscle Ups
B: “The Chief”
Max rounds in 3 minutes of:
3 Power Cleans (60kg/42.5kg)
6 Press Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles and total to comments…
Do not try this at home kids…
Well done to the NINJAS who competed in the Last Box Standing last weekend! So proud of you guys!!
Reebok CrossFit Cardiff WOD:
A: Deadlift 3-3-3-3-3 (20 min time cap)
B: 42-30-18
Double Unders
Abmat Sit Ups
Wall Balls (20lb/14lb)
If you are still alive after completing this WOD then I am planning to head up to CrossFit 31 to cheer on the guys competing at ‘The Last Box Standing’ competition up in Bridgend. If folk want to drive in convoy then I shall be leaving shortly after midday.
Again, someone in a round about way, kind of asked for this. Therefore I have delivered. And so with no further ado, take it away Nic…..
Apparently, the best way to pull a heavy assed deadlift is to do it with Tambu right in your face!!
Reebok CrossFit Cardiff WOD
“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)
Run 400m
Please post times to comments…..check out some previous ones, this was a loooooong time ago – pretty much everyone has buggered off! I was even wondering if Jon Hares had, but he magically reappeared this evening! Good to see you alive Jon, i was close to setting up a ‘where’s Jon campaign’, similar to the ‘where’s Gronow’ campaign.
One last thing…those of you who are relatively new to the gym i strongly advise you search the blog for the ‘where’s Gronow’ campaign, it was awesome!!!
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