WoD - Thursday 12th November, 2020

We NEED that kit back team! With the gym now open and functioning, we need the equipment back to enable us to program fully and without concern of limited loading.

Thank you to those who have brought their rented gear back, everyone else, you have until Friday before I send the ginger ninja around!

CrossFit Cardiff WoD
A: Every minute on the minute for 10 mins:
5 Strict handstand push ups
B: 5 - 5 - 5 - 5 - 5*
Deadlift - gently touch the floor on every rep
*sets all at the same weight

Specialty
Front squat
5 - 5 - 5 - 5 - 5
These are straight sets at 105% of your 1RM squat clean

WoD - Thursday 31st October, 2019

A bunch of sandbag over the shoulders get ya? Not for the valley commando’s amongst you hey…just like a Saturday night when you’re chucking a sixteen year old, drunken innocent onto your shoulder and popping him lovingly into the back of the minibus?!
No, just me?! 😬

Now then, stop pretending to be looking at this on your phones when you are really googling quiz question answers!

CrossFit Cardiff WoD

For time:
Run 1 mile
25 Strict handstand push ups
Run 1 mile
25 Kipping handstand push ups

Simple yet brutally effective. Scores on the board please team…

WoD - Tuesday 24th September, 2019

The time is near, The CrossFit Games Open is close and soon to be upon us! Details will be flooding out soon but in the mean time, sign the hell up and get yourself representing Reebok CrossFit Cardiff.

This year we are doing a big drive, within teams, to raise money for a local charity and so couldn’t look to sweat for a better cause. 5 workouts, in a cracking environment, all to do a good deed. What else could you wish for!

Here is the link providing some information and how to sign up, and some history…

https://open.crossfit.com/?_ga=2.48968677.299999030.1568913163-759142603.1546766323

CrossFit Cardiff WoD

For time:
10 Toes to bar 
10 Strict handstand push ups 
20 Toes to bar 
20 Kipping handstand push ups 
30 Toes to bar 
30m Handstand walk 

Get those times up to the whiteboard you gymnastic ninjas…

WoD - Wednesday 11th September 2019

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

CrossFit Cardiff WoD

"The Seven"

Seven rounds for time of:
7 Handstand Push Ups
7 Thruster (60/40kg)
7 Knees To Elbows
7 Deadlifts (110/75kg)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull Ups

This is a challenging workout, intentionally. There is a lot to get through during the warm up, yet the spirit is to go as hard as possible and deal with discomfort. Should you need to share a barbell, don’t stress, you will be glad of the rest.
There will be a time cap in place but I reckon that you will be ok with that.

Please get your times up on the board once completed.

WoD - Thursday 25th July, 2019

Yep, Monday and Tuesday’s workouts have definitely left their mark. I can feel this unusual pain in my legs, causing my face to screw up even before my eyes have opened, right after I utter the words…”man I love those assault bikes!”

Not to worry, for the rest of the week we can all come to class hold hands and simply sway, left to right, in a sort of protest, gently chanting “F**K you Davs, we are doing no more functional movement.”
Good luck biatches!

CrossFit Cardiff WoD

Within 20 minutes, complete as many rounds and reps as possible of:
Run 1 mile
Then: 
8 Handstand Push Ups
10 Kettlebell Swings (32/24kg)
12 GHD Sit Ups

Run once, not twice or three times. Get those slabs ready for the beach, just chuck your scores up before you go please…