Workout of the day
Viewing entries tagged
Echo Bike
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.
Well if you have Easter cobwebs that you decided not to blow out with today’s total shitfest then that’s your fault. Luckily we care about you and so have another opportunity for you. You are very welcome!
CrossFit Cardiff WoD
Within 6 minutes and for 4 rounds:
Run 400m
Row 500m
Max calorie echo bike
Rest 2 minutes between rounds
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold
Well it seems as if you lot needed a little bit longer to get over the silly season, at least the 6:30amers did anyway! The issue now though, is that you have to come back to a complete and utter shit storm.
We all discovered on Saturday just what happens when Mikey B programs after a few pints GOOD LUCK!
CrossFit Cardiff WoD
For 5 rounds, within 3 minutes complete:
15/12 Calorie echo bike
5 Push jerk (70/50kg)
Rest 3 minutes between rounds
