WoD - Thursday 21st November 2013

November 20, 2013

Good luck to all of you guys competing in the BOL Qualifiers. This is the last push, get after it hard!! Remember, no 7pm class due to the lifting class.

Reebok CrossFit Cardiff WoD

BOL Qualifier 3

Individuals

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft 40 KB swings Russian 32/24kg 30 down-ups 20 pull-ups 100 double unders

Masters

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft 40 KB swings Russian 24/16kg 30 down-ups 20 pull-ups 100 double unders

For Standards please take it straight from the horses mouth...

http://battleoflondon.com/qualifier-3/

WoD - Wednesday 20th November 2013

November 19, 2013

The time is drawing near, the goose is getting fat, the roast spuds are golden, the turkey is moist and the sprouts are boiled to death!! The only problem is that none of you will be eating them as you've not paid for your Xmas Doo meal!! Cough up bitches!! Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

15 Russian Kettlebell Swings (24/20kg) 20 Air Squats 15 Box Over Jumps (20")

B: 4 Rounds each for time of:

Row 750m Rest as needed

Please post times to comments...

WoD - Tuesday 19th November 2013

November 18, 2013

Amazing atmosphere at the box tonight guys. Welcome to those newbies that joined us from the last on ramp, make them feel at home please vets! Reebok CrossFit Cardiff WoD

A: 3 Rounds each for time of:

20 Wall Balls 15 Burpees 10 Pull Ups 30 Double Unders Rest 2mins

B: Hang Power Clean

3 - 3 - 3 - 3 - 3

C: 3 Rounds of:

15 Hip Extensions Rest 60s 15 Hip/Back Extensions Rest 60s

Part C is a floating part and can be performed at anytime throughout the class.

The video above isn't perfect, but it's pretty bloody good! No hyperextended spines at the top position please! :-)

Please post times and loads to comments....

WoD - Monday 18th November 2013

November 17, 2013

Another week and some fun to help you out on a Monday! Reebok CrossFit Cardiff WoD

A: Spend 10mins working on pul ups and pull up tekkers. DO NOT allow your hands to rip but gain a better awareness of the kipping pull up or butterfly pull up if that's what you're working on.

If you are able to easily perform 10 consecutive reps then you can take the time to establish a 3RM weighted pull up.

B: 5 rounds of:

3min AMRAP of:

10 Push Press (52.5/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24/20") Rest 1min

Following each minutes rest athletes shall continue where they left off.

Please post rounds and reps to comments....

WoD - Friday 15th November 2013

November 14, 2013

Right then, this is the last chance for any one who wants to go on the Xmas doo. Details are on the first white board as you walk in. By Monday I won't be able to take your order. Cheers all! Enjoy your partner ~~beasting~~ cool WoD! Reebok CrossFit Partner WoD

For time: 6x200m Run

100 Push Press, (40/30kg) 100 SDHP, (40/30kg) 100 Push Press, (40/30kg)

6x200m Run

*Partners must hold a single 32/24KB the entire duration. If it hits the ground, whole team does 10 Burpees.

Repetitions can be split between partners as they see fit with one person working at any one time.

WOD - Thursday 14th November 2013

November 13, 2013

Battle of London WOD 2: 12 Minute time cap.

A) For time 4 rounds of: 7 Shoulder-to-overhead 60/40kg 12 Toes-to-bar

Score = total time or if uncompleted, total reps completed in 12 minutes.

Then, in the remaining time...

B) Establish a 3 rep max hang snatch.

*Weights must progress by at least 2.5kg.

Score = total weight rounded down to the nearest 2.5kg.*

WoD - Wednesday 13th November 2013

November 12, 2013

Reebok CrossFit Cardiff WoD A: For form not time:

21-15-9 HSPUs Ring Dips

Scale these movements so as you are able to perform the full range on motion, difficultly.

B: "Sprint Kelly"

3 Rounds for time of: Run 400m 30 Box Jumps (20/24") 30 Wall Balls (20/14lbs)

C: Due to the following DBaggery.......

For time:

50 Burpees.....

Here Brad comes to save the day...

WoD - Tuesday 12th November 2013

November 11, 2013

Reebok CrossFit Cardiff WoD A: Within 20mins establish a 1RM deadlift

B: For Time:

30 Dumbell Clusters (45/35lbs) Each time you break perform 30 double unders

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

WOD - Monday 11th November 2013

November 10, 2013

“We will remember them” Remembrance Day WOD:

AMRAP in 18 minutes; 11 hang power snatch (35kg/25kg) 11 burpees 11 thruster (35kg/25kg) 11 pull ups

On the 11th minute, rest in silence for 1 minute and then continue where you left off.

WoD - Friday 8th November 2013

November 7, 2013

So guys, here is a special treat for you! On top of discovering today's WoD, you are also going to discover tomorrow's too! (Saturday's) We have a group of guys heading to the box to partake in a charity workout. They are performing a hero WoD, "Whitten" and I won't ruin the surprise, but click on the link for some viewing pleasure! The guys are raising money for Help For Hero's and shall be hitting the 11am class. Below is a link to the website where any form of donations would be greatly appreciated. Please come down and join in, show them the awesome community that we have and why not buy a cool t-shirt to support the cause too. The shirts are online on the link and you guys have 4 days left to order them should you wish to look cool!!

WOD - VEMBER

Reebok CrossFit Partner WoD

AMRAP 20mins of:

5 STOH (50/35kg) 10 Back Squats (50/35kg) 15 T2B

Partner A performs the triplet, whilst partner B runs 400m. Partner A cannot conduct rounds and reps until partner B is running and visa versa.

Please post Rounds and Reps to comments....

WOD - Thursday 7th November 2013

November 6, 2013

There in no 7pm WOD due to the 7pm Olympic Weightlifting class Battle of London WOD1:

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 45/30kg 20 box jump overs 24/20" 20 Cleans 60/40kg 20 box jump overs 24/20" 20 Cleans 75/50kg 20 box jump overs 24/20" As many cleans as possible at 90/60kg

Score = total reps.

WoD - Wednesday 6th November 2013

November 5, 2013

Reebok CrossFit Cardiff WoD A: 3 Rounds each for time of:

Run 200m 15 Wall Balls (14/12lbs - lighter ball for you to warm up and work on the speed of the squat portion) 8 HSPUs Rest 60s

B: 3 x Max reps of:

Muscle Ups (if you don't have MUs then spend 60s continuously working on the transition from your knees, concentrating on hitting the positions and using the most minimal assistance possible from the legs)

Rest 2 mins between sets.

C: For time:

21 - 15 - 9 Deadlifts (100/70kg) Thrusters (45/30kg)

8 min time cap

Please post times and reps to comments...

WOD - Tuesday 5th November 2013

November 4, 2013

Reebok CrossFit Cardiff WOD: A: Pause Back Squat 3-3-3-3-3 (3 second pause at the bottom of each rep)

B: Seven rounds of: 35 Double-unders 1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

WOD - Monday 4th November 2013

November 3, 2013

Reebok CrossFit Cardiff WOD: A: AMRAP 6 mins: 4 Hang squat cleans (65/40kg) 8 C2B Pull Ups

Rest 4mins

B: AMRAP 6 mins: 4 Burpees 8 STOH (65/40kg)

Moments after this photo was taken Dafydd Dennis burst into flames!!!

WoD - Saturday 2nd of November 2013

November 1, 2013

We did pull ups yesterday and burpees the day before. That means you guys should be awesome at burpee pull ups today!! Does it sometimes feel like CrossFit hates you, nah....it's just called movement redundancy!! ;-) Reebok CrossFit Cardiff WoD

"Walsh"

Four rounds for time of: 22 Burpee pull-ups 22 Back squat (85/60kg) Run 200 meters with a 20kg plate overhead

WoD Demo from the BEAST Dan Bailey

please post time to comments....

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

WoD - Friday 1st November 2013

October 31, 2013

Reebok CrossFit Cardiff Partner WoD Partner Fran

Within teams of two complete the following for time:

100 Thrusters (42.5/30kg) 100 Pull Ups

Only one athlete can be working at anyone time. All of the thrusters must be completed prior to beginning the pull ups.

Once the barbell leaves the floor it cannot be dropped until the thrusters are finished.

Please post times to comments....

WOD - Thursday 31st October 2013

October 30, 2013

Remember folks, there is no 7pm wod class tonight as we have the Weightlifting class on instead. Reebok CrossFit Cardiff WOD:

A: 20 mins of gymnastics goat work...choose from: Handstand Walks Handstand Push Up Progressions

B: 5-4-3-2-1 Dumbbell Burpee Box Over Jumps (2x20kg, 2x10kg) 10-8-6-4-2 Clean and Jerks (60kg/40kg)

Early footage of Brad Rivers developing his push press technique...

WoD - Wednesday 30th October 2013

October 29, 2013

There were some sorry faces about the gym today, i think everyone had a slight hang over from the Royal Marines birthday party!! ;-) Awesome job for coming down and doing such a difficult WoD though guys, The Corps salutes you! :-/ Reebok CrossFit Cardiff WoD

A: EMOM for 20mins

Even Mins - 20 Press Ups Odd Mins - 15 KB Swings (32/24kg)

B: 4 Rounds each for time:

Row 500m Rest as needed