Due to Ian Davies I have erected a new timer at the box. Have a goose tomorrow, it's location required some experimental and highly dangerous manoeuvres as obviously I am a bloke and when some says to me "I can get you a really safe A-frame ladder within a couple of days" I reply with... "yeah but with this huge, wobbly ladder, and my two 20kg bumper plates to hold it in place; I can put it up right now!" Thankfully Otto was on hand to prevent a curtain death fall from the viewing platform - that no one uses - by inserting his right index finger where the sun doesn't shine! Thanks friend!! ;-)

Marvel in it's brightness! Now you just have to wait a few more days to be blinded by monstrous LED lighting! Stand by!

Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

Run 800m 50 Double Unders Rest 3mins

B: 3 Rounds each for time of:

Run 400m 40 KB Swings (24/16kg) Rest 2min

C: 3 Rounds each for time of:

Run 200m 30 Wall Balls (20/14lbs) Rest 1min

Between part A and part B, part B and C, athletes will rest as they did during that section. For example, after the 3rd round of 800m run and 50 double unders take 3mins rest before beginning the first round of part B etc.

Please post times to comments....