WOD - Friday 25th October 2013

Some awesome lifting tekkers displayed by everyone tonight! Cracking job and no one died! Sweet! It was suggested that Brad needs to act slightly more like a Military man as he lets folk get away with too much! Now that he has updated his Facebook profile picture to a more relevant picture he can for fill this role!

Reebok CrossFit Cardiff Partner WOD

"Partner Dragon"

Within pairs for time: Row 6km Within 8mins establish a 4 rep max deadlift, each Row 6km Within 8mins establish a 4 rep max push jerk, each

Please post times and loads to comments....

U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

WOD - Thursday 24th October 2013

Now remember guys that there is a lifting seminar tonight from 7-8pm. So no class! Everyone is welcome to come on down and crack 7mins of burpees, Santa Cruz style!! Lifting veterans or total novices are welcome, get involved! Reebok CrossFit Cardiff WoD

A: 5 Rounds each for time of: Run 400m 12 Power Snatches (45/35kg) 50ft OH walking lunges (15/10kg) Rest 2mins

B: 3 sets of max reps of:

Muscle ups or muscle up progressions

Please post time and reps to comments....

WOD - Wednesday 23rd October 2013

Reebok CrossFit Cardiff WOD: A: 1/2 "Karen" 75 Wall Balls for time

B: "Falatoori" Within an 8 min time cap work your way through the ladder of: 3 Deadlifts 100kg/70kg 3 HSPU 6 Deadlifts 100kg/70kg 6 HSPU etc, increasing by 3 reps each round Score is total reps completed...

WOD - Tuesday 22nd October 2013

Reebok CrossFit Cardiff WOD: A: For 10 mins (alternate each min) Odd mins: Squat Clean + Hang Squat Clean + Front Squat (choose a challenging weight) Even mins: Max rep unbroken Toes to Bar

B: 10 min AMRAP: 8 Press Ups (Hand release) 12 Kettlebell Swings (24kg/16kg) 24 Double Unders

WOD- Monday 21st October 2013

A: Press 5-5-5-5-5 B: For time: Row 1k 50 Ground to Overhead (35kg/25kg) 30 Burpee Pull Ups

WOD - Saturday 19th October 2013

You know what's coming guys. Hit it hard! Reebok CrossFit Cardiff WoD

"Lift Up Luke"

Within 5mins complete as many rounds and reps as possible of:

5 Power Cleans (70/45kg or 155/105lbs) 24 Double Unders 10 Pull Ups

Please post rounds and reps onto the Lift Up Luke site! Here is where to register at last minute.....link

PARTNER WOD - Friday 18th October 2013

Right guys, Lift Up Luke is tomorrow. I need you lot to register online using the link below. Get after it and then watch these two beasts smash it below. Lift Up Luke

BEASTS

This will test you guys massively, in more than one way!!!

Reebok CrossFit Cardiff Partner WOD

For time and max reps:

Within 7mins complete as many burpees as possible

Row 3km

Within 7mins complete as many burpees as possible

The clock does not stop for the entire effort. Athletes must begin their burpees as soon as possible once getting off the rower in order to gain the best score

Only one athlete can be working at one time.

Please post times and reps to comments....

WOD - Thursday 17th October 2013

Reebok CrossFit Cardiff WOD: A: Gymnastic goat work - either pistols or handstands, practice for 10 mins

B: OMEM for 10 minutes: 2 x Snatches @ 70% 1RM (these do not need to be touch and go, reset between reps)

C: 5 RFT: 12 Push Press (60kg/40kg) 20 Box Jumps (24"/20")

WOD - Wednesday 16th October 2013

Reebok CrossFit Cardiff WOD: A: Half Flight Simulator (10 min time cap): 5-10-15-20-25-30-35-40-45-50 Unbroken Double Unders B: Turkish Get Up 3RM (3 on each arm, so 6 reps in total, 8 min time cap) C: 21-15-9 Dumbbell Thrusters Burpees

WOD - Tuesday 15th October 2013

Another chance to test a Benchmark, we're so kind to you guys!! Reebok CrossFit Cardiff WOD

"Nicole"

Within 20mins complete as many rounds and reps as possible of:

Run 400m Max Rep Pull Ups

Please post rounds and total reps to comments.....

WOD - Monday 14th October 2013

Reebok CrossFit Cardiff WOD: A: Back Squat 5 x 5 @ 75% of 1RM

B: 'Grace' For time: 30 Clean and Jerks (60kg/40kg)

ALL ABOARD!!!!

Partner WOD - Friday 11th October 2013

Reebok CrossFit Cardiff Partner WOD: In teams of 2 with only 1 person working at a time:

3 RFT: 50 Wall Balls (20lb/14lb) 50 Sumo Deadlift High Pulls (35kg/25kg) 50 Box Jumps (24"/20") 50 Push Press (35kg/25kg) 50 Cal Row

WOD - Thursday 10 October 2013

So guys, just to be clear what's happening with regards to Lift Up Luke. As a box, we are hosting the WOD. Which means that everyone who wants to participate has to click onto the massive link on our home page, or here, in order to register for the workout. There is an optional donation to the cause, as well as the option to buy a t-shirt.

CrossFit gyms all over the world are doing this and it would be super cool if as a box, we could raise a ton of cash for the charity.

The date is Saturday the 19th of October. The WOD will be performed in heats, following a warm up, with a judge per athlete.

Please sign up to this guys, even if it's just to get a seriously hard WOD in! ;-)

Cool!!

Reebok CrossFit Cardiff WOD

Overhead Squat

5 - 5 - 5 - 5 - 5

"Suicide"

2 Rounds each for time:

Sprint 25m Sprint 50m Sprint 75m Sprint 100m

Rest 3mins

Please post loads and times to comments......

WOD - Wednesday 9th October 2013

Ryan is doing the half marathon next year.....AHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA!!! Reebok CrossFit Cardiff WOD

3 Rounds For Time of:

21 Deadlifts (100/70kg) 42 Wall Balls (20/14lbs)

Please post times to comments.....

WOD - Tuesday 8th October 2013

Reebok CrossFit Cardiff WOD: 3RFT: Run 800 meters 50 Kettlebell Swings (24/16) 50 Sit-ups

WOD - Monday 7th October 2013

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'

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.

WOD - Tuesday 1st October 2013

Pinch, Punch, first of the month!! Reebok CrossFit Cardiff WOD

A: 3 Rounds Each for time of:

15 Wall Balls (20/14lbs) 10 Ab Matt Sit ups 5 HSPUs Rest 90s

B: Take 10mins to improve a gymnastics skill of your choice.

C: Within 15mins complete as many rounds as possible of:

10 Kettlebell Swings (32/24kg) 10 Box Jumps (24"/20") 10 Ring Dips

Please post rounds and reps to comments....