Forging Elite Fitness In South Wales
Reebok CrossFit Cardiff WOD: Only one person can work at a time, partition the work as you see fit. The runs must be performed as 200m relays...
5 RFT: Run 800m (performed as 200m relays) 30 Kettlebell Swings (32kg/24kg) 30 Burpees
Remember chalk makes you stronger!!
Remember we are hosting an Olympic Weightlifting class with Michaela Breeze MBE at 7pm so there will be no 7pm WOD class. The 6 week course costs £30 which will be payable tomorrow night. Reebok CrossFit Cardiff WOD:
A: Muscle Up tekkers/3 Muscle Ups on the minute every minute for 10 mins B: 5 rounds for time: 10 Deadlifts (100kg/70kg) 20 Wall Balls (20lb/14lb)
Compare jerk footwork...
LOST: One bearded sweaty Wolverine, if found DO NOT APPROACH!! As this pup has not been house broken. Will do muscle ups for food. If captured please return to Reebok CrossFit Cardiff...
Reebok CrossFit Cardiff WOD:
A: Establish a 1RM Jerk within a 15 minute time cap
B: For time: 25 HSPU 50 Burpees 75 Push Press (35kg/25kg) 150 Double Unders
It's Jess Whiteman's birthday today so we have devised a wod especially for her. We were going to do a wod for Capt Douchebag Ryan's birthday last weekend but then realised that nobody likes him. I am of course joking, we were never going to do one for him.
Jess is one of the loviest and funniest members any box could possibly have and has an enormous capacity for cake that even Coach Jon envies (it's not even her offical birthday yet and the cake count is already up to 3!!)
Happy birthday Jeff!! CAKE!!!!
Jeff's BDay WOD:
Buy in: 84 Cal Row
- then - 3 rounds of: 9 Pull Ups (Chest To Bar for men, Chin over bar for women) 29 Plate GTOH (20kg/15kg)
Cash out: EAT CAKE!!!
Reebok CrossFit Cardiff WOD: A: Front Squat 5-5-5-5-5
B: 21-18-15-12-9 Thrusters (35kg/25kg) Run 200m (between each round and after the last set of thrusters)
Wolfman...
