WOD - Monday 30th September 2013

Well done to all those ladies who ran the Men's Health race today, and an even bigger well done to the poor boyfriends who were forced to drink coffee, eat ice cream and wait the painstaking 2 hours (and only due to the large queues ;-)) to see their loved ones return safe and sound and hungry for GBK. Just to ensure that their legs are totally screwed we begin the week with some strength.

Reebok CrossFit Cardiff WOD

A: Warm up:

3 Rounds not for time of:

Run 200m 15 Banded Kettlebell Swings (video) 10 PVC Overhead Squats (5 sec pause in an active bottom position)

B: Back Squat

3 - 3 - 3 - 3 - 3

C: For time:

20 - 15 - 10 40 - 30 - 20

Burpees Double Unders

Please post loads and times to comments....

Saturday 28th September 2013

"22"

Within 15mins complete as many reps as possible of:

5 Kettlebell Snatch (24/16kg - Each Arm) 50ft Overhead Walking Lunge (15/10kg) 10 Chest to bar pull ups 50ft Sprint

Please post rounds to comments.....

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

WOD - Saturday 21st September 2013

Reebok CrossFit Cardiff WOD "Holleyman"

30 rounds for time of: 5 Wall balls, (20/14lb) 3 HSPUs 1 Power clean (102.5/70kg)

Post time to comments.....

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

WOD - Friday 20th September 2013

The Xmas Doo for this year is being arranged. Firstly with a lunch time venue, The Smoke House. An event has been created on FaceBook, the link to which, is below. I will post a picture of the menu. The maximum that we can facilitate for lunch is 38. Once i have that number then I shall be asking for orders. The deposit is £10 and that needs to be paid on the day of booking, the remaining is due on the 1st (i think) of December, along with the orders. I will be in touch, don't worry. Until then it's partner carnage.... Reebok CrossFit Cardiff Partner WOD

For the following three segments, post three separate times, but leave the clock running:

For time: Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

20 Muscle-Ups 40 Burpees 60 Double-Unders 80 Ring Dips 60 Double-Unders 40 Burpees 20 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

One person is allowed to work at one time.

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Xmas Doo........

WOD - Thursday 19th September 2013

Remember guys, there will be no 7pm class due to the lifting course that is midway through at the box. If you can't get to the box at any other time then please feel free to come down and perform a 7min AMRAP of burpees...hopefully not in the rain! Unfortunately due to the MASSIVE weights being lifting inside there will only be enough room for burpees on the pavement. Reebok CrossFit Cardiff WOD

A: 3 Rounds not for time of:

15 Wall Balls (20/14lb) 10 Burpees to a plate 5 Wall Climbs

B: For 5mins work on Shoulder mobility, for a further 5mins work on hip mobility

C: Overhead Squat

3 - 3 - 3 - 3 - 3

Please post loads to comments....

WOD - Wednesday 18th September 2013

Happy Birthday Jimi you press up, sit up and air squat (especially your lumbar curve) NINJA!!! We love you, even more so now that know how stressed and pissed off you get during some mild "coaching!!" ;-) Next time we program "Barbara," I'm keeping a hot spoon near by. Reebok CrossFit Cardiff WOD

A: EMOM for 8mins:

5 Power Cleans (Touch & Go - choose your own weight) 5 Box Jumps (30/24") (No rebounding. Two footed, static take off)

B: 7 rounds each for time of:

100m Sprint 25 KB Swings (24/20kg) 50 Double Unders

Rest 60s between rounds.

At the end, subtract 6mins from your total time and post to comments.....

'Barbara' - Tuesday 17th September 2013

Reebok CrossFit Cardiff WOD: "Barbara"

Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Rest precisely three minutes between each round.

Post times to comments.

WOD - Monday 15th September 2013

Reebok CrossFit Cardiff WOD: A: Clean & Jerk 1-1-1-1-1-1-1

B: 5RFT: 5 Jerks (70kg/45kg) 10 Burpees

Welcome to the graduates ofthe September On Ramp!! You all smashed it!!

WoD - Saturday 12th October 2013

Evening guys, just a quick one. One of the rower screens has been smashed. Shit happens right, i break stuff all the time. I am obviously aware that this wouldn't of been done on purpose but if you guys are struggling post WoD, fumbling a little to get them out, just take a little longer or get someone else to put your kit away for you, we get it, and are sure that who ever helps you out will be the person in need the following enough. Now then, down to business. We have a special WoD tomorrow and you're not going to know what it is until you arrive, sorry! It's cool and none of you will get your hair wet, not from rain anyway.

Get down and give it a crack, i promise you'll HATE love it!!!

FRIDAY 13TH CARNAGE!!!

Reebok CrossFit Cardiff Partner WOD: A: In pairs, each establish a 1RM Snatch within 10 mins (score is the combined total) Rest 3 mins B: 10 min AMRAP (with one person completing a full round then swapping): 5 Overhead Squats (42.5kg/30kg) 5 Bar-hop Burpees

WOD - Thursday 12th September 2013

There are a new lot of on ramper's, going good guns, and soon to finish! They will descend on the WoD classes like a natural storm or benchmark girl! Be ready for them! Reebok CrossFit Cardiff WoD

A: Warm up and Mobilise

B: 'Helen On Steroids'

For Time Run 1200m 63 KB Swings (24/16kg) 36 Pull Ups Run 800m 42 KB Swings (24/16kg) 24 Pull Ups Run 400m 21 KB Swings (24/16kg) 12 Pull Ups

C: Immediately following Part B, athletes with have 90s to establish a 1RM shoulder to overhead. Bars will be on rack but will be stripped of load.

Please post times and loads to comments....

WOD - Wednesday 11th September 2013

12.3 Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24"/20" (GAMES STANDARD) 12 Push press (52.5kg/35kg) 9 Toes-to-bar

Post score to comments and compare with previous result...

Tuesday 10th September 2013

Reebok CrossFit Cardiff WOD For time: Row 1000m 50 Thrusters (30/20kg) 30 Single arm alternating DB snatch (45/35lb) Run 1000m 50 Thrusters (30/20kg) 30 Single arm alternating DB snatch (45/35lb)

Please post times to comments...

WOD - Monday 9th September 2013

Ryan Hill - 100kg Snatch

Reebok CrossFit Cardiff WOD:

CROSSFIT TOTAL

Take no more than 3 attempts at the following:

1RM Back Squat 1RM Press 1RM Deadlift

Post loads to comments...

"Ray Bish" - Saturday 7th September 2013

Ray Bish, the father of CrossFit Plymouth affiliate owner James Bish, bravely passed away on Thursday 29th August at 1pm. Ray was a huge part of CrossFit Plymouth and represented what their box is all about - love, laughs, hard work and community. He had time for everyone and his heart was always in Plymouth.

To honour his life we will be taking part in the following workout...

"Ray Bish"

20 min AMRAP:

29 Double Unders 8 Shoulder to Overhead (65kg/45kg) 13 Burpee Pull Up

Ray's last days were hard and he fought for every breath. We invite you display the bravery he showed and push your body to it's physical limits to try and match the strength and fight that Ray displayed. Scaling in weight and movement is fine but scaling in intensity is not an option!!

RIP Ray