WoD - Thursday 14th August, 2025

This wasp has been following me all weekend, I might bring him home.

CrossFit Cardiff Partner WoD
Complete as many rounds, reps and calorie as possible within 20 minutes of:
Echo bike
Rounds of Cindy:
5 Pull ups
10 Press ups
15 Air squats

Partner 1, complete calories on the echo bike
Partner 2 complete one round of Cindy
Athletes rotate after each round of Cindy.

WoD - Tuesday 22nd September, 2020

NOwhere to hide, just a beauty of an interval to smash yourself with. You have been given a butt ton of rest between rounds, meaning there is absolutely no reason NOT to destroy yourselves each round!

GOOD luck!

CrossFit Cardiff WoD
For 4 rounds, within 3 minutes:
Run 400m
Max calorie row
Rest for 6 minutes between rounds

Specialty
A: Find a 1RM Overhead squat
B: Find a 1 RM Front squat