Reebok CrossFit Cardiff WoD A: 4 rounds each for time of:
Run 400m Rest 3mins
B: For Time:
30 Muscle Ups
Please post times to comments...
I F'ing LOVE you lot....that is all! Reebok CrossFit Cardiff WoD
A: For time:
30 Ab Matt sit Ups 30 Double unders 30 Deadlift (100kg/70kg) 30 Double unders 30 Handstand push ups 30 Double unders 30 OHS (40/30kg) 30 Pull ups
B: 3 Sets of: Max rep Hip extensions Rest 60s (ish) Max rep ring dip Rest 60s (ish)
Please post times and reps to comments....
Another one bites the dust! 14.4, the lower ab destroyer is in the bag! Happy days! Roll on 14.5, last week of the open. Holy shit that's gone by fast! Reebok CrossFit Cardiff WoD
A: Spend 15mins working on squat therapy
C: Overhead Squat
5 - 5 - 5 - 5 - 5
please post loads to comments.....
Some bad ass scores coming out of the best box known to man yet again this week guys! F'ing Congrats!!! I have a shout out to make to Jay, you dude!! Now i saw Jay this weekend on the L1 and he informed me that he had been following the blog and that the lunge WoD last week had helped to sculpt his already pert behind into a lean, mean, lady killing machine! I thank you for the compliment kind sir and challenge you to the below. Enjoy...
Reebok CrossFit Cardiff WoD
For time:
50 Deadlifts (60/40kg) 40 Hang Power Cleans (60/40kg) 30 Front Squats (60/40kg) 20 STOH (60/40kg) 10 Thrusters (60/40kg)
Every minute on the minute complete 3 burpees
Thank you to Ben Bergeron for the inspiration.
Please post times to comments....
There are some amazing score coming from the longest and most emotional whatsap conversation know to man! Awesome job tonight guys! I hope you created that electric environment that I wanted! One week left all, let's finish it with a bang!
Reebok CrossFit Cardiff Partner WoD
Within 25mins complete as many rounds and reps as possible of:
10 Pull ups 12 Thrusters (60/45kg) 10 Burpees
Only one athlete can work at one time and must complete one full round at a time.
Please post rounds and reps to comments....
Reebok CrossFit Cardiff WoD 14.4!!!!!! The penultimate evening of pain!! Enjoy!
Please create an electric atmos!!
Reebok CrossFit Cardiff WoD A: EMOM 12mins:
6 Wall Balls (High - 12/10ft) 12 KB Swings (24/20kg)
B:For time:
21 - 15 - 9
Deadlift (100/70kg) Overhead Squat (60/40kg)
Don't worry guys...I had him blasted in the face as a punishment for programming this! Reebok CrossFit Cardiff WoD
3 Rounds each for max of: 3 mins max shuttle runs (however long the box is - 20m?) Rest 3 mins 3 mins max calorie row Rest 3 mins
Add the total number of completed shuttle run to the total number of calories for your score. Post these to comments...
Awesome work from all you guys who completed 14.3 tonight and over the weekend. Seriously good efforts everywhere and amazing resilience shown! Roll on the next one!!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on squat therapy
B: 2 rounds for time of:
30 - 20 - 10 Front rack Lunges (50/35kg) Burpees Box jumps (24/20")
Please post times to comments....
Congrats to Ryan Hill for lifting a shit tonne today at the Welsh Champs today! Congratulations, more impressively, for eating as much as you did this evening! Reebok CrossFit Cardiff WoD
5 Rounds of: 4min AMRAP: 5 GTOH (70/50kg) 20 Air Squats Rest 2mins
Awesome job tonight guys, sounds like there are some amazing scores coming out of the box! Fair play! Welcome to a new bunch of on rampers!! Existing members, if you see someone who looks like they are not quite sure what's going on, help them out!! We all remember being the newest athlete in the box! Build the community! I know you will!
Reebok CrossFit Cardiff WoD
Partner "JT"
For time:
42 - 30 - 18 HSPUs Ring Dips Press Ups
One athlete can work at any one time, repetitions can be divided as teams see fit.
(AKA Shoulder BBQ)
Please post times to comments...
Note to self...don't smash yourself in the face with a spanner! I may get out in time to watch 14.3. Reebok CrossFit Cardiff WoD
"14.3"
Who knows what it is yet
Please post whatever it is to comments...
We are into a different trip...i think some footage may have been removed from you tube for its level of retardation!! I am very surprised that this is still up... Douchebags
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on muscle ups and muscle up transitions. If you can string together more than one muscle up, complete the following:
3 Sets of: Max Rep Muscle Ups Rest 2mins
B: 3 Rounds, each for time of:
Run 800m Rest 4mins
Please post times to comments....
More Tom Foolery released for you guys... Douchebag Productions, Road trip 1, part 2
Reebok CrossFit Cardiff WoD
A: 3 Rounds not for time of:
Row 250m 50 Walking lunges 25 KB Swings (16/12kg)
B: 5 Rounds for time of:
15 Deadlifts (85/50kg) 15 TTB
C: 3 sets of: 20 GHD Sit Ups* Rest 60s 20 Back Extensions Rest 60s
*whichever level you are at - partial ROM of full ROM - DON'T BE A HERO, the weeks you will have to take off through muscular soreness will not be worth it!!
Please post rounds to comments...
Another week in the books guys! Amazing work on 14.2 everyone! Some kick ass efforts going down at the box! I would like to say a special well done to Jess Whiteman, WHAT.A.LEGEND!! Not only was the overhead squat load in 14.2 a PB for her, she went ahead and knocked out 10 of the suckers!! 13 of the guys actually, as she had already performed 3 warming up!! Can any of you imagine doing that?? 13 reps of a max load during the pressure of judged and video taped WoD. Hat goes off!!!
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on squat therapy
B: Back Squat
5 - 5 - 5 - 5 - 5
Please post load to comments...
WHAT A WEEKEND!!! The opening day was awesome, thank you all who helped out, Dr Raper AKA The Good Looking Ginger Anaesthetist was like 007!! Charming chicks, flogging t-shirts, destroying WoDs and beasting folk until the either did taster sessions or signed up for the on ramp. What a dude! Franco and Woody were selling ninjas! They kicked butt and took numbers! Even selling assault to children, they knew no boundaries!!!
Bradder's...now...erm...you were really good at...pffft. Dunno. Only jesting Bradley, you were liking a coaching machine! Chewing no gum, without your hands in your pockets!! You were in everyones faces, impacting movement and keeping them at that threshold speed! People got better because of you buddy! Coach Glassman himself would of been proud!!
Now I'd like you to take 10 minutes from your day and watch this video. This is Coach himself explaining just what I will do my very best to ensure, enjoy...
Reebok CrossFit Cardiff WoD
A: 3 rounds, each for time of:
25 Burpees 20 Air Squats 15 Pull Ups Rest 2mins
B: For time:
30 - 20 - 10 Wall Balls (20/14lbs) Power Snatch (50/35kg)
Please post times to comments....
So the day is finally upon us!!! Reebok CrossFit Cardiff 2.0 is open to the public (even though it has been for 2 months already)!! The red tape is being cut at 11:00. Thank you everyone, for your unbelievably hard work over the last few weeks. We have been blown away by the support that we have had!
The plan is as follows:
Doors open - 11:00 General Loafing around, drinking coffee and kissing babies - 11:00 - 12:00 Hero WoD - 13:00 (The Boatshed are coming over to throwdown for help for heroes) General Loafing around, drinking coffee and kissing babies - 14:00 - 15:00 Partner WoD - 15:00 - 16:00 You guessed it - 16:00 - close (when the last person leaves)
Welcome to your new home...
WET PAINT ALERT! The pimping new reception desk is covered in wet paint, do not touch! It's a staff only zone anyhow, behind there is where the coaches get some down time, watch shite on YouTube about beards, fart, and generally do cool stuff! Imagine a protective force field around the sexy desk! Ladies who shower, the toilet doors are wet! You can pee with them shut, just don't get it all over your smart clobber when you are not concentrating and are a little delicate post WoD.
No lifting tonight guys, you have the 6pm class NOT to cherry pick!
Reebok CrossFit Cardiff WoD
A: 3 Rounds each for time of: 25 Wall Balls (20/14lbs) 15 Pull Ups 20m Shuttle Sprints (10m out, 10m back) Rest 60s
B: 4 Rounds each for time of:
Row 800m Row with a partner, rest until they have finished.
Please post times to comments.....
How are everyone's glutes? Hammies?? Sucks right, still...it will be worse tomorrow!! ;-) Reebok CrossFit Cardiff WoD
A: Spend 15mins working on your HSPUs
B: "Freddie's Revenge"
5 Rounds for time of: 5 STOH (80/60kg) 10 Burpees
C: 3 rounds form of:
15 Hip Extensions Rest 60 seconds 10 Strict TTB Rest 60 Seconds
So thats it...the open is underway! Wait until the scores have all been jigged around, the douchebags who's videos are not valid scores have been removed and we will have a final placing. We were doing well last time i checked anyway. Fingers crossed for a ticket to Copenhagen!
Reebok CrossFit Cardiff WoD
A: Work on squat therapy for 15mins
B: Perform the Bulletproof shoulder routine
C: For form and max load*:
Back Rack Walking Lunges
20 - 20 - 20
Front Rack Walking Lunges
20 - 20
Overhead Walking Lunges
20
*max load is dictated by a severe degradation of technique. If you cannot maintain forward momentum during the lunge, and have to rise to a fully stood position before stepping forward then the load is too heavy for you. Try at least two of the above sets as if you are walking on a tight rope.
Enjoy!
Please post loads to comments....
