WoD - Tuesday 21st March, 2023

With a cheeky nod to CrossFit.com, the mothership, we have a brutal workout for you tomorrow. No part of my being is looking forward to doing this. You are not going to appreciate it.
No where to hide, not for 15 minutes… you and a pull up bar!

CrossFit Cardiff WoD
For 15 minutes climb the ladder of:
Minute 1: 1 Toes to bar and max burpees
Min 2: 2 Toes to bar and max burpees
Etc...

Specialty
5 Rounds
3 Strict ring muscle ups

Every minute on the minute, for 9 minutes
20s False grip hang
20s Chest to ring hold
20s Bottom dip hold

2 Rounds
20 Ring rows
10 Russian push-ups

WoD - Monday 6th January, 2020

Guess who’s back…your favourite, resident Ginger Ninja, ASHWELL!!

From tomorrow morning, he will be again, creeping around the gym floor, with his new respect for winter, fresh from a month away and ready to coach the shit out of you all. With a lot of you returning to work tomorrow, this will be a bright (literally with his bald, sun dodging head) spot on the horizon.

What a ledge!

CrossFit Cardiff WoD

6 Rounds for max calories, within 2 minutes:
20 Ab mat/GHD sit ups*
Max cal row

*alternate each round - 3 rounds of each

Scores per round, on the board please team…