WoD - Thursday 17th February, 2022

Look down at your legs and tell then that it will be ok, you’re nearly there.

The end is in sight, stay the course safe in the knowledge that this is all for your benefit.

Tomorrow we have a very fast workout for you. Now remember, knees to elbows are not knees to armpits. They are old skool and SUCK!

CrossFit Cardiff WoD
3 Rounds for time:
3 Wall walks
12 Knee to elbow
24 Double unders

Specialty
Chest to bar

3 Sets
5 - 10 Kipping chest to bar pull-ups

3 Sets
5 Strict chest to bar pull ups 3 - 0 - 1 tempo
10 Banded pull down
10 Straight arm ring rows

3 Sets
1 Length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion

WoD - 5th November, 2019

Remember, remember…not to be a complete pr**k when you are lighting your fireworks! Keep your fingers, you need them for pull ups and snatching and toes to bar and handstands; not to mention 20.5!

Point them in a safe direction, don’t go back to a previously lit rocket and set them off far away from the poor dogs of Cardiff! Then, come back into the gym and thrash yourself blind with tomorrow’s workout…

CrossFit Cardiff WoD

Complete as many rounds as possible within 10 minutes of:
2 - 4 - 6 - 8 - 10...etc
Burpees
Knees To Elbows
10m Suicide Sprints

An ascending ladder, good luck! Why not go out hot and hold on, scores to the whiteboard please team…