REST DAY DO NOT SMASH YOURSELVES INTO THE GROUND!!!
In pairs complete the following, with only one person working at a time. Partition the work as you see fit: 100 Kettlebell Swings (32kg/24kg) 75 Push Press (60/40kg) 50 Toes to Bar 25 Wall Walks 50 Thrusters (60/40kg) 75 Burpees 100 Box Jumps (30"/24")
So guys, please see below for the opening hours over the bank holiday weekend. Easter Weekend Opening hours
Good Friday - WoD Class - 06:30 - 07:30 WoD Class - 13:00 - 14:00 (Just for you Jess!) WoD Class - 17:00 - 18:00 WoD Class - 18:00 - 19:00 WoD Class - 19:00 - 20:00 On Ramp - 20:00 - 21:00
Saturday - Open Gym - 10 - 11 WoD Class - 11 - 12
Easter Sunday - Open Gym - 10 - 11 Taster - 11 - 12
Bank Holiday Monday - Open Gym - 10 - 11 WoD Class - 11 - 12 Open Gym - 12 - 13
Reebok CrossFit Cardiff WoD
A: Spend 15mins working on a gymnastics goat of your choice
B: For time:
Run 800m Rest 1min
Then, 5 rounds for time of: 6 Power Cleans (90/70kg) 12 CTB Pull ups Rest 1min
Run 800m
C: 3 Sets of:
Max reps HSPUs Rest as needed
Please post times and reps to comments....
Happy birthday Buddug!! I thought of all the things you like and came up short! Not buddy carries though!! Thank God everybody love BURPEES!!! Buddug Birthday WoD
Every 2:30 perform the following (until you are unable to complete work within the time) 10 Burpees 20 Wall Balls (20lb/14lb)
If anyone finds the gentleman in the photo below can they hand him in to RCFC Lost Property please...
Good work tonight guys, tough workout and you all kicked butt! Take a pat on the back. You are all a pleasure to coach, listen to cues and really receptive to them; you make change! Love.You.Lot!!
Reebok CrossFit Cardiff WoD
A: EMOM for 20mins
Odd - 3 Front Squats (choose the weight yourself - make it heavy) Even - 4 Muscle ups
B: 5 Rounds for time of:
Row 250m Rest 2mins (or 1:1 with a partner)
Please post loads and times to comments....
I would like to see no more bride's to be, dressed in penises, working out in the box on Saturday's please (i am sat in Amsterdam airport whilst typing this, so wishing that it is actually true and there is photographic evidence of such)!!! I hope you enjoyed yourself Lisa and it wasn't too difficult to swing a kettle bell or jump a rope whilst dressed as a falice!!
Reebok CrossFit Cardiff WoD
A: Bulletproof Shoulder
B: 5 Rounds for time of:
10 Deadlift (50/35kg) 20 Overhead Walking lunge steps (50/35kg) 15 Pull Ups
C: 3 sets for form of:
15 Hip/Back Extensions* Rest 60s 20 Ring dips Rest 60s
*Everyone is to attempt Hip/Back Extensions. If you can't achieve them please sub for hip extensions. If you are able to perform the movement, but struggle to maintain form for 15 repetitions then cap your reps at a point were the degradation of technique is acceptable to the coach
Please post times to comments...
We have a coaches choice today guys. The coach has decided, and it is pleasantly evil, and he will not be persuaded to do some crazy team WoD! He has his eye on the ball!! Reebok CrossFit Cardiff WoD
Coaches Choice
Please post times, or rounds and reps, or loads to comments....
Super cool night at the box tonight guys! Loads of banter, barbells and birthday WoDs! The on;y thing missing was a MASSIVE BBQ full of meat!! Now that would've been legit!! Today we hit a partner WoD with a slightly different kind of intensity....
Reebok CrossFit Cardiff Partner WoD
A: Within pairs and in under 20mins set a maximum load for:
1RM Snatch
B: Within pairs and in under 20mins set a maximum load for:
1RM Clean
Athletes are allowed to perform as many lifts as possible with the time frame, however the top weight, from each athlete will be added together to give a total load
Please post loads to comments...
Some amazing sounding PBs coming out of the box tonight, even with the 400m "turn around" run! Good effort all, hoofing thumbs!! Another celebration is in our mists tomorrow. A long standing member of the box and a Happy Birthday! Jess "The Beast" Higgitt. Many happy returns Jess, we all hope you have a lovely day and give you an utter thrashing of a WoD, enjoy!!
Reebok CrossFit Cardiff WoD
'Jess'
Within 5mins complete an AMRAP of the following triplets:
10 Burpees 4 Deadlifts (100/70kg) 14 TTB
Rest 4mins
10 Box Jumps (24/20") 4 STOH (80/60kg) 14 Air Squats
Rest 4mins
10 Power Cleans (60/40kg) 4 Muscle Ups 14 Double Unders
Rest 4mins
10 Wall Balls (20/14lbs) 4 Power Snatch (50/35kg) 14 HSPUs
Combine total rounds and please post to comments....
Its time to test your fitness! If you only record one of your workout times this week, make it this one!! It is a benchmark girl, you need a time so as you can re-test in the future! Reebok CrossFit Cardiff WoD
A: Warm Up
3 Rounds for form of:
Run 8 lengths of the gym 6 KB Swings (24/16kg) 4 Pull-ups
B: Squat Therapy
Spend 10 mins working on the technique of squat therapy. Once 10mins is up perform 100 reps, in pairs, at the final distance and hight that you were at during the technique aspect. Maximum of 5 reps each at a time!
C: 'Helen'
3 Rounds for time of:
Run 400m 21 KB Swings (24/16kg) 12 Pull-ups
Please post times to comments....
Reebok CrossFit Cardiff WoD A: Bulletproof Shoulder
B: Within 15mins establish a 10RM Back Rack walking lunge
C: Split Jerk
2 - 2 - 2 - 2
D: 3 sets for form of:
15 Hip Extensions Rest 60s 10 Hip Back Extensions Rest 60s
Please post loads to comments...
Getting Groves to participate in a WoD is hardwork. However, tomorrow, he has no choice....get amongst it buddy! Happy Birthday
Reebok CrossFit Cardiff WoD
'Groves'
For Time:
3 - 9 - 15 - 21 - 27 - 33 reps of:
Power Clean (50/35kg) Wall Balls (20/14lbs)
Please post times to comments....
Today we say a very Happy Birthday to two of our longest standing badasses!! LJ and Navla! This has been a tradition for a few years now...it's about to change! There is one more badass that needs to be added...Lizzy Wood!!
I give you LJNFLW#01
Reebok CrossFit Cardiff WoD
'LJNFLW#01'
For time:
Run 800m
3 Rounds of: 100 Double Unders 100 Walking Lunges
Run 800m
3 Rounds of: 25 Power Cleans (50/35kg) 20 HSPUs
Run 800m
3 Rounds of: 15 Push Press (50/35kg 10 Pull Ups
Please post times to comments....
Please excuse the late post, i was out and about and unable to remember my password and so could not post the workout. Never mind anyway, you guys thrive of the unknown and unknowable hey?! :-I Reebok CrossFit Cardiff Partner WoD
Within 20mins complete as many rounds and reps of:
10 Double Kettlebell Cleans (24/16kg) 8 Double Kettlebell Front Squats (24/16kg) 6 Double Kettlebell STOH (24/16kg)
Whilst one athlete is performing the above complex, the other shall do:
20 Burpees 40 Double Unders
The athlete working on the KBs will continue to accumulate rounds and reps until all the burpees and double unders are completed, partners will then swap.
Please post rounds and reps to comments...
Some of you guys may have met Matt (gopping ginger bastard) Lavery the week before last when he was down. He quietly thrashed himself in the corner for his cause. Have a gander at it, like his Facebook Page and donate if you can! Here is his latest...
Reebok CrossFit Cardiff WoD
B: EMOM 12mins:
3 Touch and Go Power Snatches (40/30kg) 5 Press Ups
C: 'Isabel'
For time:
30 Snatch (135/95lbs)
Please post times to comments...
Reebok CrossFit Cardiff WoD A: Spend 10mins working on Squat Therapy
and then....
within 5 mins, complete 50 slow and controlled reps at which ever point you last used. (med ball height and distance)
B: 5 Rounds for time of:
Row 500m 7 Hang Squat Cleans (70/50kg)
C: 3 sets for max reps of:
HSPUs Rest as required
Please post times to comments...
Well i am sad, but equally as happy to say that the Reebok CrossFit Games Open 2014 is over! Gutted! What a 5 weeks, some amazing scores coming out of the box, personal bests, unbelievable camaraderie! I am proud of you all!! Reebok CrossFit Cardiff WoD
"14.5"
For time: 21 Thrusters (95/65lbs) 21 Bar over burpees 18 Thrusters (95/65lbs) 18 Bar over burpees 15 Thrusters (95/65lbs) 15 Bar over burpees 12 Thrusters (95/65lbs) 12 Bar over burpees 9 Thrusters (95/65lbs) 9 Bar over burpees 6 Thrusters (95/65lbs) 6 Bar over burpees 3 Thrusters (95/65lbs) 3 Bar over burpees
Please post time to comments....
APRIL FOOLS BITCHES!!!
Reebok CrossFit Cardiff Actual WoD
A: 3 Rounds each for time of:
10 Box Over Jumps (24/20") 10 STOH (50/35kg)
Rest 2mins
B: 5 Rounds for time of:
3 Power Cleans (90/70kg) 10 Burpees
C:
3 Sets of:
15 Hip extensions Rest 60s 15 Back Extensions Rest 60s
Please post times to comments...
This is what happens when i have no entertainment on a flight home. Sorry... Reebok CrossFit Cardiff WoD
A: For a warm up perform the following:
3 Rounds of: 5 KB Swings (16/12kg) 10 Med ball Cleans (14/12lbs) 15 Double Unders
No need for speed, warm up! At the end of each rounds stretch out your hips in a different, yet dynamic (not static) way.
B: For 10 rounds with 1mins rest:
Athletes MUST complete 2 rounds of Cindy within 1 minute. To complete RX'd the athlete will perform 2 full rounds per minute, for the entire WoD. Athletes can choose to scale the reps and their difficulty, however they see fit, in order to complete 2 rounds within 1min.
For example, I could choose to do:
3 Pull Ups (jumping Pull ups) 6 Press Ups (scaled to knees) 9 Squats
Or...
5 Pull Ups 10 Press Ups 15 Squats
(Above is an RX'd round of Cindy)
So long as 2 full rounds are completed. NO BANDED PULL UPS ARE TO BE PERFORMED, it will slow you down. Jumping pull ups only.
C: Within 10mins establish a 20 rep walking back rack lunge, for max load
Today we dedicate the workout to an individual who left his heart (and lungs and several litres of bodily fluid) out there on the gym floor. He put himself so far into the abyss that it would give Nietzsche nightmares. Amazing work tonight Mark, you should feel proud to have conquered that beaut of a WOD! ‘Raper’
In teams of 3 perform the following with only one person working at a time:
For time: Row 3km 300 Wall Balls (10kg/7kg) Row 3km
So....we've been on an incredible journey together over the last 5 weeks and it is all coming to a dramatic conclusion tonight... The world has pretty much guessed that it will be Thrusters and Burpees on the table but in what evil, twisted, brutal combination can the mind of The Castro come up with??
Join me in a prayer to Castro:
Oh Dave, who art in California, Castro be thy name, deliver us ascendingly extremely heavy thrusters and only a very small amount of burpees.
Amen.
