WoD - 17th July 2017

Tomorrow we welcome the newest batch of hungry on rampers, and they are busting to get into class!  

You excisting memebers, you know the deal, anyone who looks like a rabbit in a set of headlights, grab them and show them the ropes; we all remember how it felt to go to your first class! 

CrossFit Cardiff Partner WoD

10 Rounds for time of: 

Run 200m (both athlete's run every round)

Complete one round of:

10 Burpees

15 KBS@32/24kg

Alternate rounds of the Burpees and swings such that each partner does 5 rounds. 

Please post times to the whiteboard... 

WoD - Monday 18th April 2016

Alright you old sweaty dogs, it's time to welcome in the newbies. You'll be able to easily distinguish them: the ones who go crossed eyed when attempting to figure out what HSPUs, AMRAPs or STOHs are!! 

Please help them out and remember, not too long ago...that was you. 

Isn't that right Jimi??

Please come on in team, it'll only take you a few years of hard slog to look as bad ass as this!! 

CrossFit Cardiff Partner WoD

"Adopt an On Ramper"

Within 15mins complete as many rounds and reps as possible of:

4 Handstand Push Ups
8 Power Cleans (60/40kg)
12 Box Jumps (24/20")

This workout will be performed in a You Go, I Go format. One round at a time. 

Please post scores to comments...