Forging Elite Fitness In South Wales
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CrossFit WOD
Massive well done to Jess Higgitt who won 1st place last weekend at the Sarum CrossFit Invitational!! Great job Jess!!Also, Sam and Coach Jon represented Wales in the 4 Nations competition and finished in 3rd place. Finally well done to all the RCFC ninjas who completed the Cardiff Half marathon yesterday (you are all bonkers!!)
Reebok CrossFit Cardiff WOD:
A: Push Jerk 3-3-3-3-3
B: 5RFT: 10 STOH (70kg/45kg) 30 Air Squats
Jess on the podium
Sam during 'Jackie'
Reebok CrossFit Cardiff Partner WOD: Within a 25 min time cap: First complete A: 21-15-9 HSPU Deadlifts (100kg/70kg)
Athlete 1 performs 21 HSPUs & 21 Deadlifts then switch. Alternate team members each round.
Strip barbell to 60kg/40kg...
B: 21-15-9 Power Cleans (60kg/40kg) Box Jumps (24"/20" - Games Standard)
Same format as before, complete a full round then switch.
C: In remaining time each establish a 1RM Ground to Overhead
Record time for completion of each couplet and total load lifted...
Double Fran sucks! Reebok CrossFit Cardiff WoD
5 Rounds each for time of:
Row 500m
Rest 3mins
Please post times to comments....
Reebok CrossFit Cardiff WOD: 3 rounds for time of: 15 Thrusters (40/30) 15 Pull Ups
Rest 5mins
Repeat.
50 Front Squats 70/45kg50 HSPU 50 Box Jumps 30/24 50 Chest to Bar Pull Ups 50 KB swings 32/24 50 Burpees
When one is working other is holding a 32/24kg KB
Reebok CrossFit Cardiff WOD: A: 5-5-5-5-5 Pull Ups B: 5-5-5-5-5 Ring Dips C: Row 1k
Reebok CrossFit Cardiff WOD: A: Establish a 1RM of the following complex: Squat Clean + Hang Squat Clean + Jerk + Jerk
B: 10 min AMRAP: 10 Wall Balls 10 HR Press Ups 10 Kettlebell Swings (24/16)
Reebok CrossFit Cardiff WOD: 5RFT: Run 400m 7 Deadlifts (125kg/80kg)
The Chronicles of Brad
Lesson 1:
You cannot hard boil eggs by pouring hot water on them.
Reebok CrossFit Cardiff WOD: A: Front Squats 5-5-5-5-5
B: 4 rounds for time: 12 Dumbbell Ground to Overhead 21 Pull Ups
