Tough WoD tonight guys, really tough! A total mind game. I found myself screaming after 15mins, it hurt! You all kicked butt and should hold you heads high. Bad asses!

On another note, registration for the 2015 Reebok CrossFit Games Open is...OPEN!! Get signing up for some fun at the link posted below.

It's Open

CrossFit Cardiff WoD

A: Spend 15mins working on a gymnastic skill of your choice.

B: Front Squat

5 - 5 - 5 - 5 - 5

C: 3 Sets not for time of:

15 Hip Extensions Rest 30s 20 GHD sit ups* Rest 30s

*if you have never used the GHD for sit ups before then only perform them to parallel. Listen to the trainer and respect this piece of equipment, ask Coach Nipples what happens when you don't!

GHD Sit Up Explained by a BEAST and SUPER nice guy!

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