WoD - Tuesday 9th December 2014

A little house keeping please guys...if you take something out, put it back! That includes resistance bands, squat racks, PVC pipes, benches and anything else that you use...put it back! I won't be handing out burpees but giving you Brad for a week! That's right, whoever is caught leaving shit out from now on will have Bradders as a house guest! Of course, he is totally up for it and has absolutely agreed, 100% to all this. He is particularly good at leaving his shit everywhere! Let it be a warning. Another thing, some of you men think that using a shower curtain will cause the bonds that you have within the community to become weaker! This maybe true, but you don't have to tear them down, just leave them drawn. But please warn everyone else before you pick up your soap!

CrossFit Cardiff WoD

A: Rope Climbing Technique

B: 3 Rounds For time of:

50 Air Squats 3 Rope Climbs 10 Hang Power Cleans (60/40kg)

C: 3 Sets of:

15 Back Extensions 30s Accumulated L-sit hold Rest 30s

WoD - Monday 8th December 2014

Welcome to another Monday at the gym. Getting close to xmas as well as the xmas doo. Could you all drop off a £10 deposit for your food and we shall sort out the rest at a later date. You guys have until Friday to do that. Eeeeeeeaaaaaaassssssyyyyyy!!! CrossFit Cardiff WoD

A: Warm up and perform 10 super slow and solid squat therapy reps

B: 8min EMOM of:

3 Thrusters (40/30kg)

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

Row 400m 8 Thrusters (60/40kg)

Please post rounds to comments....

Partner Carnage - Friday 5th December

Partner wod. 10-9-8-7-6-5-4-3-2-1 power cleans (70/45) 50-45-40-35-30-25-20-15-10-5 double unders

person 1 completes 10 power cleans the other 50 double unders, you then swap and person 1 then completes 50 double unders and the other completes the 10 power cleans.

WOD - Thursday 4th December 2014

Firstly a quick apology for the lateness of the last couple of posts! I've been up in Manchester and Birmingham this week and super busy gallavanting working.. From the evil mind of Bradley Rivers I present:

A: 15 mins EMOM: 1 Snatch

B: For Time: 30 Toes To Bar 15 Overhead Squat (60/40) 20 Toes To Bars 10 Overhead Squats (60/40) 10 Toes To Bar 5 Overhead Squats (60/40)

Enjoy!!

WOD - 2nd December 2014

A 15 min EMOM1 clean and jerk

B 3 rounds for time 10 CTB Pull ups 10 Front Squats 70/45 10 Burpees

FIGHT GONE B(R)AD

Welcome to BradWeek!! Now, although Brad has received full training on updating the blog himself he is extremely busy scouring the Internet right now searching for the best solution to the below serious question that one of our members has posted on a social network. Thank you Brad for your relentless devotion to helping and supporting our members with their needs.

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FIGHT GONE BAD

Three rounds of:

Wall Balls (10kg/7kg) (1 min for max reps) Sumo Deadlift High Pull (35kg/25kg) (1 min for max reps) Box Jumps, 20″ box (1 min for max reps) Push Press (35kg/25kg) (1 min for max reps) Row (1 min for max calories) Rest 1 min

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments...

WoD - Saturday 29th November 2014

Ok, ok, just because you guys wanted a partner WoD sooooooo much...you still ain't getting one! You'll have to wait for BradFit next week when the long haired softy decides to buckle under the pressure! Have a good weekend gang!

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Pull-up efficiency, just don't do too many reps!

B: For time:

30 OH Walking Lunges (70/50kg) 30 Weighted Pull-ups (45/25lb Dumbbell) 30 FR Walking Lunges (70/50kg) 30 Strict Pull-ups 30 BR Walking Lunges (70/50kg) 30 Pull-ups

Time Cap: 25mins

Please post times to comments....

WoD - Friday 28th November 2014

Check out this link. The guys at buff box are legit and will hook you up with everything that you need, super easy, super healthy and saves you gangs of time everyday trying to figure out what to buy and what to cook... http://www.buffboxmeals.co.uk

Give me a shout, you don't wanna miss out!!

Reebok CrossFit Cardiff WoD

A: 3 Sets to warm up and activate hamstrings

8 GHD Hip Extensions 8 Single Leg Glute Raises (Alternate legs)

B: Deadlift

3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3

Please post loads to comments....

WoD - Thursday 27th November 2014

You guys f**king BOSSED that WoD tonight! It was mint! Folk running out of the door on their runs with 60s left to go, jumping on the rower after time had been called just to finish! LOVE THIS shit!! You lot are utter rockstars! Take a pat on the back! Reebok CrossFit Cardiff WoD

5 Rounds of: 3min AMRAP: 3 Power Snatch (50/35kg) 6 Press Ups 9 Air squats Rest 1min

each round will see you continuing from where you left off on the last. Please post one score to the whiteboard after you've scrapped your sorry ass off the floor.

WoD - Wednesday 26th November 2014

Don't forget the end of the week is approaching! Orders in for the xmas doo by then please! I'll be hitting you up for some cash soon! Standby for a shitfest!!

Reebok CrossFit Cardiff WoD

2 Rounds for time of: Row 1000m 50 Double Unders 50 KB Swings (24/26kg) 50 Double Unders Run 1000m Rest 5 minutes

Please post times, minus the rest, to comments....

WoD - Tuesday 25th November 2014

So an utter brute and vandal attempted to knock down our pull up rig tonight. The incident took place at roughly 6pm when a 2ft tall hoodie threw herself against one of the wall mounted rig uprights! There was no concern for the well being of the 6pm class, or whether they had to use the apparatus; she thought only of herself and tried to ruin it for everyone else. The only reason I can think that Lottie "The Hottie" decided to conduct herself in such a way is through jealousy, the fact that she can't quite jump up to the bar yet has been grating on her every since she has been able to walk! Little did she know that when erecting the mighty rig, the DIY team from CrossFit Cardiff purchased their fixing tools from ShitFit Screwfit over the road, so there is no way that thing is coming down!

Below is a picture of the guilty party, looking extremely sheepish! Vitamin - D bottle for lump scale!

Reebok CrossFit Cardiff WoD

A: Spend 15mins working on Muscle Up technique

B: Spend 10 mins working on Thruster technique

C: For Time:

21 - 15 - 9 15 - 12 - 6

Thruster (95/65lbs) Muscle Ups

Please post times to comments...

WoD - Monday 24th Novemeber 2014

So this is the last week to get your Xmas doo food orders in gang. Don't be disappointed! There is a link to a google doc that I spent literally minutes figuring out how to set up on the Facebook event page! Fill the sucker in!! Reebok CrossFit Cardiff WoD

A: Spend 15mins working on squat therapy

B: For time:

10 - 1 Power Clean (60/40kg) 1 - 10 Push jerk (60/40kg)

Scale to achieve a 10min cap

C: between 3 sets of 20 GHD Hip Extensions accumulate 2mins in an L-sit. (Either on parallets or hanging from a pull up bar)

Please post times to comments...

WoD - Friday Partner Carnage!!!

For time in pairs:800m run together (holding hands optional) 42 power snatch 50/35 42 toes to bar 400m run together 30 power snatch 30 toes to bar 200m run 18 power snatch 18 toes to bar.

WoD - Monday 17th November 2014

A:For time: Row 1000m 2min rest 3 rounds for time * 25 Kettlebell swings (24/16) 25 Burpees 2mins rest Row 1000m

B: 3 rounds of glute activation : 10 Reverse hypers on a box ** 20 Box step ups with kettle bells 30 Lunges with kettle bells

*GO HAM!! ** http://youti9tU7_w7rvw

WoD - Saturday 15th November 2014

Earn you evening beer... Reebok CrossFit Cardiff WoD

A Complete as many rounds as possible in 15 minutes of:

5 STOH (50/35kg) 7 Overhead Squats (50/35kg) 10 TTB

B: Immediately on completion of A run 1 mile for time.

WoD - Friday 14th November 2014

So you can work as a team, even a pair if you like...but not to complete the WoD! To cheer your mates on once you've finished! No expected partner WoDs on my week sorry! Just utter shitfests! Now Nolan, if you're reading this, thank you buddy!

Reebok CrossFit Cardiff WoD

A: For 15mins work on warming up the thruster and efficiency of the movement

B: For 15mins work on warming up the pull up and efficiency of the movement

C: 'narF sdrawkcaB'

For time:

9 - 15 - 21

Pull-Ups Thrusters (95/65lbs)

Please post times to comments....

WoD - Thursday 13th November 2014

Short and sweet! Reebok CrossFit Cardiff WoD

A: Barbell Efficiency:

Complete the following reps of Power cleans (50/35kg)

15 - 12 - 9 - 6 - 3 Rest 60s between sets

Each rep must look exactly like the one before. This is NOT about time, it's about movement.

B: 5 Rounds for Time:

3 Rope Climbs (15') 9 Deadlift (120/90kg) 30 Double unders

Please post times to comments....