WoD - Friday 5th July, 2019

Maybe a Saturday team WoD. You know, more time on your hands as you don’t have work, you can take a morning off the renovations and throw down in the sunshine with your buddies, just like the good old days. They will take the piss out of you for a spell, you’ll die during the workout…they will take the piss out of you even more. Then, the same friends will thrust a free beer into your hands, and another, forcing you to not only take the rest of the day off from house shit, but abandon your car outside the gym, turn your Bat Phone off and get sunburnt and shitface drunk in a local beer garden. In turn and due to a raging hang over, forcing you to take the next day off too!

Basically, it’s a win win situation.

CrossFit Cardiff Partner WoD

16 Rounds for time:
8 Front squats (70/50kg)
10m Hand Stand Walk
8 Handstand Push Up
8 Chest To Bar Pull Up

These are you go, I go rounds. and no, you do NOT need chalk for Front Squats!! Times to the whiteboard and descend on Groves’s house please…

Groves in full holiday mode

WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…

WoD - Tuesday 5th March, 2019

The dust has settled and the scores have been counted. Get yourself to the leaderboard to see how you have done up against the best on the planet!

What an amazing turn out it was on Sunday night, I bet there weren’t many gym’s in Cardiff full of old age pensioners doing toes to bar at 7pm on God’s day of rest hey?!

Now we get back into the week, hitting each workout as hard as we can, creating the same intensity as you did for 19.2. Who can get a muscle up?

CrossFit Cardiff WoD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell swings (32/24kg)

Please write completed rounds and reps to the whiteboard, in red if it is a PB…

WoD - Friday 1st March, 2019

DYDD GWYL DEWI SANT

Or, for those of you not in the know…Happy St David’s Day! Flash your Dafs and get out your leaks, cook up some Cawl and chow down on Welsh rarebit, all for the patron saint of Wales!! Enjoy yourselves, DO NOT do 19.2 in the morning class, and get psyched for Sunday night!!

In the mean time, rest up, eat Welsh Cakes until you bleed and get your guesses in for 19.2! See you at 5:30 of Sunday.

CrossFit Cardiff Partner WoD

For time:
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 of...
Handstand push ups
Bar muscle ups

*split work however

Please get your rapid assed times to the whiteboard before you leave….

WoD - Thursday 14th February, 2019

If you won’t sign up to the open because you are worried about the workouts, the scaling, if you can do the movements or lift the weights…sign up for me and the unhealthy amount of time it took me to create that wonderfully amusing Doctor/Patient meme last night.
Not only was I surgically attached to my phone for well over an hour doing it, but I had to download two apps (pay for unlimited speech bubbles on one of them), use 3 different images as well as an online assist.
PLEASE…don’t let my efforts be in vein! Biatches…sign yourselves up…you know you want to!

There is no excuse, do it now before you are uber busy tomorrow with the long awaited Valentines Night!! The one day of the year that you turn to your significant other (or someone that you want to fill that void) and tell them that you love them! Now, I don’t mind the day, not at all, I mean when else do you get to shoot a girl with a nerf gun as she ascends the stairs to your flat, dressed only in sexy underwear…under an overcoat?! Of course that never happened.
But men, don’t fall into the trap! Buy them a gift on any Thursday…be a man!

CrossFit Cardiff WoD

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (100/70kg)
55 Wall Balls (20/14lbs)
55 Calorie row
55 Handstand Push Ups

Once you have squeezed out that final rep, get your scores on the whiteboard and get your arses out to the fancy pants restaurants and woo away…