WoD - Monday 4th September, 2023

4 minutes and 37 seconds, with a change of an ASSAULT BIKE half way through a round AND breaking a set of 9 thrusters up into two sets!

I do fucking love you Tom, I really do but… what the hell were you doing?

Anyway, back to the obvious…

CrossFit Cardiff WoD
Gwen
15 - 12 - 9
Clean and jerks

These are touch and go reps, for maximum load (same load to be used throughout)
No re-grip, no pause, no dumping (expect for the last rep).
Rest as needed between sets.

WoD - Tuesday 7th August, 2018

Team. As a reminded the gym will be closed this coming weekend for a CrossFit Kids seminar. Two more legends from CrossFit Cardiff will be learning just how to teach little nippers to eventually become bad ass CrossFit ninja's, capable of taking over the world and kicking their mum and dad's asses in everything! 
As a result. Keep your eyes peeled for new ventures, seeing as now we will have enough man power to cover classes every week. Watch this space. 

Anyway, so that you are able to get your fix of fitness, we will be running a class at 5:30pm, this Sunday for a team WoD We wouldn't want you lot to miss out on some weekly fitness now hey?! Just remember however...taking a day or two of rest is actually good for you, and your mother definitely does NOT hate you for taking a day off! 

CrossFit Cardiff WoD

A: Hip and Back Extension teach and accessory work

B: "Annie"
For TIme:
50 - 40 - 30 - 20 - 10 reps of:
Double Unders
Sit Ups. 

This is a benchmark girl, meaning you need to go nuts!! Please use soft matt's to avoid the dreaded 'monkey butt!' 
Write your times to the board, pb's in red please... 

Yep...that's a teenager snatching 120kg!