Viewing entries in
WOD

WoD - Thursday 17th April 2014

So guys, please see below for the opening hours over the bank holiday weekend. Easter Weekend Opening hours

Good Friday - WoD Class - 06:30 - 07:30 WoD Class - 13:00 - 14:00 (Just for you Jess!) WoD Class - 17:00 - 18:00 WoD Class - 18:00 - 19:00 WoD Class - 19:00 - 20:00 On Ramp - 20:00 - 21:00

Saturday - Open Gym - 10 - 11 WoD Class - 11 - 12

Easter Sunday - Open Gym - 10 - 11 Taster - 11 - 12

Bank Holiday Monday - Open Gym - 10 - 11 WoD Class - 11 - 12 Open Gym - 12 - 13

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on a gymnastics goat of your choice

B: For time:

Run 800m Rest 1min

Then, 5 rounds for time of: 6 Power Cleans (90/70kg) 12 CTB Pull ups Rest 1min

Run 800m

C: 3 Sets of:

Max reps HSPUs Rest as needed

Please post times and reps to comments....

WoD - Tuesday 15th April 2014

Good work tonight guys, tough workout and you all kicked butt! Take a pat on the back. You are all a pleasure to coach, listen to cues and really receptive to them; you make change! Love.You.Lot!!

Reebok CrossFit Cardiff WoD

A: EMOM for 20mins

Odd - 3 Front Squats (choose the weight yourself - make it heavy) Even - 4 Muscle ups

B: 5 Rounds for time of:

Row 250m Rest 2mins (or 1:1 with a partner)

Please post loads and times to comments....

WoD - Monday 14th April 2014

I would like to see no more bride's to be, dressed in penises, working out in the box on Saturday's please (i am sat in Amsterdam airport whilst typing this, so wishing that it is actually true and there is photographic evidence of such)!!! I hope you enjoyed yourself Lisa and it wasn't too difficult to swing a kettle bell or jump a rope whilst dressed as a falice!!

Reebok CrossFit Cardiff WoD

A: Bulletproof Shoulder

B: 5 Rounds for time of:

10 Deadlift (50/35kg) 20 Overhead Walking lunge steps (50/35kg) 15 Pull Ups

C: 3 sets for form of:

15 Hip/Back Extensions* Rest 60s 20 Ring dips Rest 60s

*Everyone is to attempt Hip/Back Extensions. If you can't achieve them please sub for hip extensions. If you are able to perform the movement, but struggle to maintain form for 15 repetitions then cap your reps at a point were the degradation of technique is acceptable to the coach

Please post times to comments...

WoD - Saturday 12th April 2014

We have a coaches choice today guys. The coach has decided, and it is pleasantly evil, and he will not be persuaded to do some crazy team WoD! He has his eye on the ball!! Reebok CrossFit Cardiff WoD

Coaches Choice

Please post times, or rounds and reps, or loads to comments....

WoD - Friday 11th April 2014

Super cool night at the box tonight guys! Loads of banter, barbells and birthday WoDs! The on;y thing missing was a MASSIVE BBQ full of meat!! Now that would've been legit!! Today we hit a partner WoD with a slightly different kind of intensity....

Reebok CrossFit Cardiff Partner WoD

A: Within pairs and in under 20mins set a maximum load for:

1RM Snatch

B: Within pairs and in under 20mins set a maximum load for:

1RM Clean

Athletes are allowed to perform as many lifts as possible with the time frame, however the top weight, from each athlete will be added together to give a total load

Please post loads to comments...

WoD - Thursday 10th April 2014

Some amazing sounding PBs coming out of the box tonight, even with the 400m "turn around" run! Good effort all, hoofing thumbs!! Another celebration is in our mists tomorrow. A long standing member of the box and a Happy Birthday! Jess "The Beast" Higgitt. Many happy returns Jess, we all hope you have a lovely day and give you an utter thrashing of a WoD, enjoy!!

Reebok CrossFit Cardiff WoD

'Jess'

Within 5mins complete an AMRAP of the following triplets:

10 Burpees 4 Deadlifts (100/70kg) 14 TTB

Rest 4mins

10 Box Jumps (24/20") 4 STOH (80/60kg) 14 Air Squats

Rest 4mins

10 Power Cleans (60/40kg) 4 Muscle Ups 14 Double Unders

Rest 4mins

10 Wall Balls (20/14lbs) 4 Power Snatch (50/35kg) 14 HSPUs

Combine total rounds and please post to comments....

WoD - Wednesday 9th April 2014

Its time to test your fitness! If you only record one of your workout times this week, make it this one!! It is a benchmark girl, you need a time so as you can re-test in the future! Reebok CrossFit Cardiff WoD

A: Warm Up

3 Rounds for form of:

Run 8 lengths of the gym 6 KB Swings (24/16kg) 4 Pull-ups

B: Squat Therapy

Spend 10 mins working on the technique of squat therapy. Once 10mins is up perform 100 reps, in pairs, at the final distance and hight that you were at during the technique aspect. Maximum of 5 reps each at a time!

C: 'Helen'

3 Rounds for time of:

Run 400m 21 KB Swings (24/16kg) 12 Pull-ups

Please post times to comments....

WoD - Monday 7th April 2014

Getting Groves to participate in a WoD is hardwork. However, tomorrow, he has no choice....get amongst it buddy! Happy Birthday

Reebok CrossFit Cardiff WoD

'Groves'

For Time:

3 - 9 - 15 - 21 - 27 - 33 reps of:

Power Clean (50/35kg) Wall Balls (20/14lbs)

Please post times to comments....

WoD - Saturday 5th April 2014

Today we say a very Happy Birthday to two of our longest standing badasses!! LJ and Navla! This has been a tradition for a few years now...it's about to change! There is one more badass that needs to be added...Lizzy Wood!!

I give you LJNFLW#01

Reebok CrossFit Cardiff WoD

'LJNFLW#01'

For time:

Run 800m

3 Rounds of: 100 Double Unders 100 Walking Lunges

Run 800m

3 Rounds of: 25 Power Cleans (50/35kg) 20 HSPUs

Run 800m

3 Rounds of: 15 Push Press (50/35kg 10 Pull Ups

Please post times to comments....

Partner WoD - Friday 4th April 2014

Please excuse the late post, i was out and about and unable to remember my password and so could not post the workout. Never mind anyway, you guys thrive of the unknown and unknowable hey?! :-I Reebok CrossFit Cardiff Partner WoD

Within 20mins complete as many rounds and reps of:

10 Double Kettlebell Cleans (24/16kg) 8 Double Kettlebell Front Squats (24/16kg) 6 Double Kettlebell STOH (24/16kg)

Whilst one athlete is performing the above complex, the other shall do:

20 Burpees 40 Double Unders

The athlete working on the KBs will continue to accumulate rounds and reps until all the burpees and double unders are completed, partners will then swap.

Please post rounds and reps to comments...

WoD - Thursday 3rd April 2014

Some of you guys may have met Matt (gopping ginger bastard) Lavery the week before last when he was down. He quietly thrashed himself in the corner for his cause. Have a gander at it, like his Facebook Page and donate if you can! Here is his latest...

Pedals For Medals Blog

Reebok CrossFit Cardiff WoD

A: Bullet proof shoulder

B: EMOM 12mins:

3 Touch and Go Power Snatches (40/30kg) 5 Press Ups

C: 'Isabel'

For time:

30 Snatch (135/95lbs)

Watch Brigsy Vs Mich

Please post times to comments...

WoD - Wednesday 2nd April 2014

Reebok CrossFit Cardiff WoD A: Spend 10mins working on Squat Therapy

and then....

within 5 mins, complete 50 slow and controlled reps at which ever point you last used. (med ball height and distance)

B: 5 Rounds for time of:

Row 500m 7 Hang Squat Cleans (70/50kg)

C: 3 sets for max reps of:

HSPUs Rest as required

Please post times to comments...

WoD - Tuesday 1st April 2014

Well i am sad, but equally as happy to say that the Reebok CrossFit Games Open 2014 is over! Gutted! What a 5 weeks, some amazing scores coming out of the box, personal bests, unbelievable camaraderie! I am proud of you all!! Reebok CrossFit Cardiff WoD

"14.5"

For time: 21 Thrusters (95/65lbs) 21 Bar over burpees 18 Thrusters (95/65lbs) 18 Bar over burpees 15 Thrusters (95/65lbs) 15 Bar over burpees 12 Thrusters (95/65lbs) 12 Bar over burpees 9 Thrusters (95/65lbs) 9 Bar over burpees 6 Thrusters (95/65lbs) 6 Bar over burpees 3 Thrusters (95/65lbs) 3 Bar over burpees

Please post time to comments....

APRIL FOOLS BITCHES!!!

Reebok CrossFit Cardiff Actual WoD

A: 3 Rounds each for time of:

10 Box Over Jumps (24/20") 10 STOH (50/35kg)

Rest 2mins

B: 5 Rounds for time of:

3 Power Cleans (90/70kg) 10 Burpees

C:

3 Sets of:

15 Hip extensions Rest 60s 15 Back Extensions Rest 60s

Please post times to comments...

WoD - Monday 31st March 2014

This is what happens when i have no entertainment on a flight home. Sorry... Reebok CrossFit Cardiff WoD

A: For a warm up perform the following:

3 Rounds of: 5 KB Swings (16/12kg) 10 Med ball Cleans (14/12lbs) 15 Double Unders

No need for speed, warm up! At the end of each rounds stretch out your hips in a different, yet dynamic (not static) way.

B: For 10 rounds with 1mins rest:

Athletes MUST complete 2 rounds of Cindy within 1 minute. To complete RX'd the athlete will perform 2 full rounds per minute, for the entire WoD. Athletes can choose to scale the reps and their difficulty, however they see fit, in order to complete 2 rounds within 1min.

For example, I could choose to do:

3 Pull Ups (jumping Pull ups) 6 Press Ups (scaled to knees) 9 Squats

Or...

5 Pull Ups 10 Press Ups 15 Squats

(Above is an RX'd round of Cindy)

So long as 2 full rounds are completed. NO BANDED PULL UPS ARE TO BE PERFORMED, it will slow you down. Jumping pull ups only.

C: Within 10mins establish a 20 rep walking back rack lunge, for max load

WoD - Wednesday 26th March 2014

I F'ing LOVE you lot....that is all! Reebok CrossFit Cardiff WoD

A: For time:

30 Ab Matt sit Ups 30 Double unders 30 Deadlift (100kg/70kg) 30 Double unders 30 Handstand push ups 30 Double unders 30 OHS (40/30kg) 30 Pull ups

B: 3 Sets of: Max rep Hip extensions Rest 60s (ish) Max rep ring dip Rest 60s (ish)

Please post times and reps to comments....

WoD - Tuesday 25th March 2014

Another one bites the dust! 14.4, the lower ab destroyer is in the bag! Happy days! Roll on 14.5, last week of the open. Holy shit that's gone by fast! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on squat therapy

C: Bulletproof Shoulder

C: Overhead Squat

5 - 5 - 5 - 5 - 5

please post loads to comments.....

WoD - Monday 24th March 2014

Some bad ass scores coming out of the best box known to man yet again this week guys! F'ing Congrats!!! I have a shout out to make to Jay, you dude!! Now i saw Jay this weekend on the L1 and he informed me that he had been following the blog and that the lunge WoD last week had helped to sculpt his already pert behind into a lean, mean, lady killing machine! I thank you for the compliment kind sir and challenge you to the below. Enjoy...

Reebok CrossFit Cardiff WoD

For time:

50 Deadlifts (60/40kg) 40 Hang Power Cleans (60/40kg) 30 Front Squats (60/40kg) 20 STOH (60/40kg) 10 Thrusters (60/40kg)

Every minute on the minute complete 3 burpees

Thank you to Ben Bergeron for the inspiration.

Please post times to comments....

WoD - Friday 21st March 2014

Reebok CrossFit Cardiff WoD 14.4!!!!!! The penultimate evening of pain!! Enjoy!

Please create an electric atmos!!

WoD - Saturday 15th March 2014

Awesome job tonight guys, sounds like there are some amazing scores coming out of the box! Fair play! Welcome to a new bunch of on rampers!! Existing members, if you see someone who looks like they are not quite sure what's going on, help them out!! We all remember being the newest athlete in the box! Build the community! I know you will!

Reebok CrossFit Cardiff WoD

Partner "JT"

For time:

42 - 30 - 18 HSPUs Ring Dips Press Ups

One athlete can work at any one time, repetitions can be divided as teams see fit.

(AKA Shoulder BBQ)

Annie Sakamoto kicks butt

Please post times to comments...