Partner WOD - Friday 4th October 2013

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...

WOD - Thursday 3rd October 2013

Double Fran sucks! Reebok CrossFit Cardiff WoD

5 Rounds each for time of:

Row 500m

Rest 3mins

Please post times to comments....

WOD - Wednesday 2nd October 2013

Reebok CrossFit Cardiff WOD: 3 rounds for time of: 15 Thrusters (40/30) 15 Pull Ups

Rest 5mins

Repeat.

Partner WOD - Friday 27th September

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

WOD - Thursday 26th September 2013

Reebok CrossFit Cardiff WOD: A: 5-5-5-5-5 Pull Ups B: 5-5-5-5-5 Ring Dips C: Row 1k

WOD - Wednesday 25th September 2013

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)

WOD - Tuesday 24th September 2013

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.

WOD - Monday 23rd September 2013

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