"Baz"

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion. We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero. Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders 8 Squat Cleans (70kg/45kg) 11 Hand release Press Ups

Please post rounds to comments…..

WoD - Friday 13th December 2013

You know what Friday means, gay arsed, intensity dodging awesome partner WoD!! No douchebaggery and near death experiences today on Friday the 13th PLEASE!! Bagsy whoever dies Xmas meal!! ;-) Reebok CrossFit Cardiff Partner WoD

Within pairs, complete 6 rounds for time and max reps of:

While one partner performs: Run 400m 12 Pull ups

The other completes max reps KB Swings (24/16kg)

Both partners can work simultaneously, however the KB swings cannot be counted unless the other athlete is either running or performing pull ups.

Please post times and reps to comments....

WoD - Thursday 12th December 2013

Remember, there IS a 7pm class!! We have kindly been accepted on the guest list, without queuing, at Tiger Tiger from 9pm on Saturday. That's the plan. For those who aren't coming to the meal then feel free to get in touch with me (Davs), when you come in and if I am sober enough I will answer my phone and tell you where I am, everyone else maybe in a different place but we will have fun! ;-)

The guest list is under my name.

Reebok CrossFit Cardiff WoD

A: For Time:

Row 500m 10 Burpees 50 STOH (35/25kg) Rest 4mins

B: For Time:

Row 500m 15 Burpees 40 STOH (45/35kg) Rest 4mins

C: For Time:

Row 500m 20 Burpees 30 STOH (55/45kg) Rest 4mins

D: For Time:

Row 500m 25 Burpees 20 STOH (65/55kg)

WoD - Wednesday 11th December 2013

Get after it guys, it hurts but is fun! Reebok CrossFit Cardiff WoD

10 Rounds for time of: 3 GTOH (100/70kg) 15 Wall Balls (20/14lbs)

If you need to scale then do so to a load that you have to perform in singles, 30min time cap.

Davs - 19:56 Rx'd

You have these two folk to blame for this...

But on a happier note....CHECK OUT OUR SHIT HOT TREE!!!!

WoD - Tuesday 10th December 2013

So the Xmas party is fast approaching! The joint is booked for us from 3pm onwards. Eating will be performed for time and in waves. The top of my list to halfway down will eat first, i'd say, (or whoever is there first) but stand by on that one. There will be no requirement for any mental drinking games or EMOM or even EHOH shots as you're all CrossFit lightweights/social hand grenades! ;-)

From Face 11 we shall be heading to the big Oneill's by The Prince Of Wales, but can stop en route to quench any thirsts if necessary. We should have the bar up the stairs immediately to the right of the door reserved for us. No DBags will be allowed in! Until then guys!

Reebok CrossFit Cardiff WoD

A: Double Under Practice if you suck, if you don't you have 10mins to perform a "Flight Simulator" AMRAP

B: Snatch

1 - 1 - 1 - 1 - 1 - 1 - 1

C: 3 Rounds of 15 Hip Extensions Rest 60s between sets

WoD - Monday 9th December 2013

During the latter half of this workout, the last time I did it, I screamed...it's fun! Reebok CrossFit Cardiff

Complete as many rounds as possible in 20mins of:

5 Thrusters (95/65lbs) 7 Hang Power Cleans (95/65lbs) 10 Sumo Deadlift High Pull (95/65lbs)

Please post rounds to comments...

Klepto - Saturday 7th December 2013

4 Rounds For Time of:27 Box Jumps @ 24 Inches, 20 Burpees, 11 Squat Cleans @ 145/100 LBS

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

WoD - Friday 6th December 2013

In the week in style...or just in pain! ;-) Reebok CrossFit Cardiff Partner WoD

In pairs and for time:

100 HSPUs 100 KB Snatches (24/16kg) 100 Wall Balls (20/14lbs) 100 Calorie Row

Partition reps and calories as you see fit....

WoD - Thursday 5th December 2013

Just a quick word of warning guys...if you are taking part in Elliot's death by dead lift study, then avoid the group which is required to pick heavy shit up a bunch of times and then do nothing! #cantwaittogetoutofbedtomorrow Reebok CrossFit Cardiff WoD

A: Within 7mins complete:

Row 1000m In the remaining time as many round and reps of: 4 Hang Power Cleans (80/55kg) 40 Double Unders

Rest for 6mins

B: Within 7mins complete: Run 1000m In the remaining time as many round and reps of: 4 STOH (80/55kg) 40 Double Unders

WoD - Wednesday 4th December 2013

Reebok CrossFit Cardiff WoD A: Warm up and mobilise your shoulders, practice to kip, butterfly kip or frog kip. Spend 15mins doing so in preparation for part B.

B: "Cindy"

Within 20mins complete an AMRAP of:

5 Pull Ups 10 Press Ups 15 Air Squats

Please post rounds and reps to comments....

WoD - Tuesday 3rd December 2013

Reebok CrossFit Cardiff WoD A: Spend 15mins working on squat therapy and mobilising the squat

B: Back Squat

5 - 5 - 5 - 5 - 5

C: 3 Rounds for form and not time of:

15 Hip Extensions Rest as needed 15 Hip & Back Extensions Rest as needed

The numbers for part C are extremely challenging, scale the reps as appropriate

Please post loads to comments....

WOD - Monday 2nd December 2013

Reebok CrossFit Cardiff WOD: 10 RFT: 6 C&J (45kg/30kg) 9 Box Jumps (24/20) 12 KB Swings (24/16)

YES, IT'S MONDAY!!!!

WoD - Saturday 30th November 2013

Having just performed 245 burpees in my ridiculously hot hotel room i may be delirious, explaining why I am doing this to you! It will be fun though i'm sure.... Reebok CrossFit Cardiff WoD

Fifty Filthy

For time:

50 Double Unders 50 Burpees 50 Wall Balls (20/14lbs) 50 Back Extensions 50 Push Press (20/15kg) 50 Knees to Elbows 50 Walking Lunges 50 Kettlebell Swings (16/12kg) 50 Jumping Pull Ups 50 Box Jumps (24/20")

Please post times to comments....

Friday Partner WoD - 29 November 2013

Reebok CrossFit Cardiff Partner WoD A: 10 Rounds For time of:

200m Sprint

B: Partner Angie:

For time:

100 Pull ups 100 Press ups 100 Sit ups 100 Air Squats

C: 10 Rounds for time of:

200m Sprint

One partner may work at any one time throughout parts A, B and C. Rounds and reps maybe divided as athletes see fit

Please post separate times for parts A. B and C.....

WoD - Thursday 28th November 2013

Reebok CrossFit Cardiff WoD A: Deadlift

3 - 3 - 3 - 3 - 3

B: Weighted Ring Dip

3 - 3 - 3 - 3 - 3

Please post loads to comments...

WoD - Wednesday 27th November 2013

Unfortunately we regularly post Hero workouts for servicemen and women who make the ultimate sacrifice during battle. Today we celebrate a true Hero who survived his ordeal! David De Souza (Disco) was working for private security company Aegis in Tikrit when he intercepted a suicide bomber’s vehicle as it sped towards his client's vehicle. Disco drove out of the convoy in his 4×4 to block the suicide bomber and to protect a company boss who was travelling in a vehicle in front of him. He rammed into the suicide bomber’s vehicle at high speed, smashing into it before coming off the road and rolling over six times. The incident, on December 20, 2007, left Disco with a severe head injury and a broken back. He is now unable to work because of memory problems and was also suffering from post-traumatic stress disorder. A year ago, the 36-year-old, who lives in Ashwood, Kearsley, was unable to run more than mile, but was preparing to take part in Tough Mudder, a gruelling 12-mile obstacle course in Malpas, Cheshire, in memory of his niece, Maddie Rose Gooch.

Having spent many years as a Royal Marine, Close Protection Officer and Emergency Medical Technician I have been privileged to hear and witness many acts of courage. However, Disco’s action on that day stand out as the most heroic that I have ever known. Disco instilled confidence into our team, safety and professionalism. Without him we would’ve been weak.

A year on we shall celebrate his achievement and complete his workout on the anniversary of Maddie's birthday.

We at Reebok CrossFit Cardiff dedicate this workout to David De Souza, Disco.

“Disco”

10 Rounds for time of:

Sprint 50m 12 Double Kettlebell Cleans (24kg/16kg) 6 Double Kettlebell STOH (24kg/16kg) Sprint 50m

Each time the KBs are dropped the athlete will perform 18 unbroken Double unders.

WoD - 26th November 2013

Xmas doo naming and shaming time... Reebok CrossFit Cardiff WoD

A: Split Jerk

2 - 2 - 2 - 2 - 2

B: For Time:

30 Muscle Ups

If you are unable to perform a muscle up, then you will conduct 30 aided transitions for form and not time. Rings are to be placed at a hight where the legs are able to assist you just enough to maintain technique, ensuring that the reps are challenging.

WoD - 25th November 2013

Reebok CrossFit Cardiff WoD A: 5 Rounds For Time of:

Row 500m 50 Wall Balls (20/14lbs)

B: Spend 10mins working on HSPUs, free standing Handstands or handstand walks

Please post times to comments....

WoD - 23 November 2013

20 Deadlifts (125kg/90kg)Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (52.5kg/40kg)) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 Squat Cleans (52.5kg/40kg) Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

WoD - Friday 22nd November 2013

Any outstanding Xmas doo payments NEED to be made please. Naming and shaming coming tomorrow!! Reebok CrossFit Cardiff Partner WoD

For time:

21-15-9

Power Snatch (40/30kg) HSPUs

Rest 6 mins

For time:

21-15-9

Deadlift (100/70kg) Pull-up

Each athlete will start on a movement, complete all reps and only progress onto the next movement once their partner has completed theirs...

E.G., Partner A starts on 21 Power Snatches and finishes all 21 before high fiving Partner B who started on the HSPUs. They will then swap and both start the 15. Both athletes can be working simultaneously, however the time for each couplet is when the last rep is completed.

Please post times for each couplet to comments.....