WoD - Monday 20th March 2017

This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try. 

Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying. 

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of:

2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")

You go, I go format.

WoD - Saturday 18th March

So...variance. The method by which we get so fit. Looking back at what elements of our program we have recently complimented, so that we can plan what comes next, or...fuck that right off and repeat the same workout a couple of days later! Sorry! 

At least this time around you'll only have to do it for 13 mins! 

CrossFit Cardiff WoD

'17.4'

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155lb)
55 wall-ball shots, (20/14-lb) ball to 10/9-ft target
55-calorie row
55 handstand push-ups

Social
Once you have all cooled off (and that might take a while), we shall be showing the new CrossFit Games feature film "The Fittest On Earth - A Decade of Fitness", on the big screen from 7pm. 
A few amazing folk are planning to set up slow cookers full of delicious, tender and mouthwatering meat, at the gym in the morning, so that they will be ready for the showing. Others are planning on ordering a dominos to be delivered and many are making their own seriously tasty sounding treats. Whatever you prefer. Bring snacks, beers, and anything else you fancy, I'm not fussed...just don't play the popcorn game!

You will not be expected to perform burpees at any point, but we all know what happens as soon as any kid finish watching karate kid.

If you are too paleo to drink a beer or eat a pizza, we still love you...the only reason I am offering this is that the film comes at a cost but I have been able to get it for free and thought I'd share it with you. 

WOD - Fri 16th March

Happy St Patricks Day! 

Parter WOD 

(This may change depending on 17.4)

• 8 KBS (32/24)
• 8 Box Jumps (30"/24")

16 Rounds (You Go I Go Complete Rounds)

WOD - Wed 15th March

This was 16.4 and was originally capped at 13 minutes.  This time we're going to give you a bit more time to try to finish a round and more....

Complete as many rounds and reps as possible in 20 minutes of:

• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

WOD - Tue 14th March

Tomorrow we check out how your strength is looking..  

• Establish a 3 Rep Max Strict Press
• Establish a 3 Rep Max Front Squat

WOD - Mon 13th March

Happy Monday. Here's some more snatches for you that'll be way more fun than 17.3 :)

3 Minute AMRAP  

• 10 Power Snatch (40/30)
• 2 Rope Climbs

Rest 3 minutes

Repeat for 3 rounds.  Each round, carry on from where you left off.  Score is total rounds and reps.

WoD - Friday 10th March 2017

Partner Friday! 

CrossFit Cardiff WoD

12min AMRAP:

You go, I go.

20 MBCs (20/14)

10 HSPUs

Please post Rounds and reps to the whiteboard... 

WoD - Thursday 9th March 2017

So if all those air squats (or tonights deadlifts) didn't get your buns feeling like steal...these will. 

CrossFit Cardiff WoD

Overhead Walking Lunge
8 - 8 - 8 - 8

Please post loads to the whiteboard. Your aim is the heaviest possible weight for all 8!

WoD - Wednesday 8th March 2017

Yep, you lot looked just like I did once i'd finished that workout...like you'd been kicked in the relative nuts. Not pleasant. 

Have a look at our Instagram page, reebokcrossfitcardiff, for details of the April Fools Throwdown. If you don't have an Instagram account, create one and follow us, or...borrow a friend who does. 

CrossFit Cardiff WoD

3 Rounds For Time of:
50 Double Unders
25 TTB
15 Deadlifts (100/70kg)

A grippy sprint...get after it and hold on to that bar! Pleas post times to the white board...

WoD - Tuesday 7th March 2017

So that workout hurt, yet again! Quadzilla! Luckily though, I went fast enough to begin my journey towards those unreal, hairy buns! 

CrossFit Cardiff WoD

Within 20min complete an AMRAP of:

40 Bar Facing Burpees
30 Clean And Jerks (50/35kg)
30 Bar Facing Burpees
30 Clean And Jerks (65/45kg)
20 Bar Facing Burpees
30 Clean And Jerks (80/55kg)
10 Bar Facing Burpees
Max Clean And Jerks (100/70kg)

Power Cleans are RX'd. 

Thank you to everyone who came down and made last night such an amazing experience. Kathryn kicked butt, shortly followed by Mama Lawson doing the same thing. 

The box was bouncing! 

 CrossFit Cardiff WoD

4 Rounds for time:

400m Run

50 Air squats

Please post times to the whiteboard...

A WoD like this will give you buns like that... 

WOD - Friday 3rd March 2017

PARTNER WOD 

30 Minute AMRAP:

• 5 wall balls (20/14) 
• 3 handstand push ups
• 1 power clean (100/70)  

You go I go rounds  

this WOD may change depending on what 17.2 is. 

WOD - Thursday 2nd March 2017

Part A -  

• Establish a 1 rep max spilt jerk  

part B -  

• 10 - 8 - 6 - 4 - 2  
• Shoulder to overhead for max load

(use a rack an increase the weight every set)  

In this video Tia is doing a behind the neck split jerk, we'll be doing the split jerk from the front rack.  

WOD - Wednesday 1st March 2017

Cindy  

20 Minute AMRAP: 

• 5 Pull Ups 
• 10 Press Ups  
• 15 Air Squats

Chris Spealler completes 38 rounds in this workout!  

WOD - Wednesday 1st March 2017

Cindy  

20 Minute AMRAP: 

• 5 Pull Ups 
• 10 Press Ups  
• 15 Air Squats

Chris Spealler completes 38 rounds in this workout!  

WOD - Tuesday 28th February 2017

WOD  

On a 21 minute running clock:

within the 1st 7mins complete for time:

• 3 rounds  
• 30 double unders  
• 15 power snatch (35/25) 

within in the second 7mins complete for time:  

• 3 rounds
• 30 double unders  
• 10 power snatch (50/35) 

whitin the final 7mins complete for time: 

• 3 rounds  
• 30 double unders  
• 5 power snatch (65/45) 

Go out hard and fast! Can you go unbroken?! 

Watch Noah Ohlsen and Kenneth Leverich take on yesterday's WOD  

WOD - Monday 27th February 2017

Well done for making it through 17.1. Bring on 17.2 !!! 

WOD  

Within 20 minutes complete:  

7 rounds of:

• 7 power clean (40/30) 
• 7 thrusters (40/30) 
• 7 bar hop burpees 

In the remaining time establish a 1RM cluster  

Jons shopping list post 17.1 . . .  

WoD - Friday 24th February 2017

Rest up and get ready, or...come in for an old school shitfest! 

CrossFit Cardiff WoD

'Kelly'

5 Rounds For Time of:
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14)

Please post times to the whiteboard...

WoD - Thursday 23rd February 2017

The Open starts today (well tomorrow but you know)! Holy shit that came around fast! Get signing up to Team Reebok CrossFit Cardiff. 

Let's have another awesome season of firsts.

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2
Snatch
Male load (40/50/60/70/80)
Female Load (30/35/40/45/50)
3 Rope climbs between each set. 

Please post times to the whiteboard...

WoD - Wednesday 22nd February 2017

It's nearly pissing March, which means it's nearly summer and the open is upon us. 

So cool to hear that so many of you have signed up. It's really simple, all you have to do though, is log in and ensure that you have joined up to our CrossFit Cardiff team. 

It is under Reebok CrossFit Cardiff. Get after it team... 

CrossFit Cardiff WoD 

For time: 

1000m Roew

50 Burpees

25 GHD Sit Ups

please post time to the whiteboard... 

Follow the sign above! 🖕🏻🖕🏻