CrossFit Cardiff

Saturday Fun

January 30th, 2015|

Team WOD
In Teams of 3 Max. Distance Row in 5 Mins
2 Mins Rest
20 Min Window
Partner 1 – 300 m Run
Partner 2 AMRAP
7 SDHP 40/25kg
7 Burpees
Partner 3 AMRAP
7 Box Jumps
7 Toes 2 Bar/Knees 2 Chest
When 1 finishes Run, takes over from 2 on AMRAP, 2 moves on next AMRAP, 3 Runs.
***********
Individual WOD
Max. Distance Row in 1

Strength Classes

January 29th, 2015|

Don’t forget our Strength classes that run every Monday, Wednesday and Saturdays! 
A) OH Squat Technique
OH Squat Mobility – 2 sets x 6 reps
Tempo – 5211
B) Power Complex
10 Min EMOM
1 Deadlift, 1 Hang Power Clean, 2 Front Squats
(Progressive)
C) WOD
3 Rounds
Row 15 Calories
10 Thrusters 40/25kg
10 Burpees OTB
270m Run (Bay- 2.5 laps / Llanishen- Howdens)
Rest 90 seconds

Hang Tough

January 28th, 2015|

Great Evening of weightlifting for our Dragons last night, learning from GB athletes Gareth Evans and Sonny Webster! Not a bad selfie!!
A) Grip Strength
Max. Time Hold on Pull Up Bar.
B) Strength / Core
Barbell Front Rack Lunges – 4 x 6 E/L
Superset
Weighted Plank Hip Taps – 3 x 16 reps
C) WOD
7 Min AMRAP
6 Ring Dips
7 Toes

Fight Gone Bad

January 27th, 2015|

We are looking to add Yoga/Pilates to the DC Timetable. Initially we will look to have sessions on a Sunday, Twice a month, 1 Sunday at Llanishen and then 1 Sunday at the Bay. Both sessions will be available for all Dragon CrossFit members.  Sessions will be 11-12pm.
‘Fight Gone Bad’
3 Rounds
Running Clock – 60 seconds

Well Done Naomi!!

January 26th, 2015|

Congratulations to Dragon Naomi who Qualified for Full Power for the British National Powerlifting comp and also Qualified in the Bench Press for Nationals.
She also came 3rd in the Welsh Full Power Powerlifting Champs in her Weight Category of 63KG!!
Well done Naomi!
A) Strength/ Skill
Push Press – 3 x 5 reps
Superset
50 Double Unders
***100 Singles
B) WOD
1 Round Every 4 Minutes for 12 Minutes.
(3 Rounds)
400m Run
10

DC Barbell Special Guests

January 25th, 2015|

GB Weightlifters Gareth Evans and Sonny Webster will be doing an Exhibition Training session at DC on Tuesday at 5pm during our Barbell Class. Dragons are invited to come and train alongside the guys during this session.
A) Skill
3 x 20 Double Unders
B) Strength 1
2 Rounds
8 KB RDL
8 KB Goblet Squats
8 Russian KB Swings
B) Strength 2
Front Squats

Community WOD

January 23rd, 2015|

**Free DC Community Workout** –
This Sat at 9.30-10.30 am
The Workout
In Teams of 3 –
Complete 1500 m (Scaled 1000 m)
*1 Rows / 1 Plank Holds / 1 Plate above head hold (rotate)
Into
(one team member must run 200 m throughout workout, whilst the other 2 work through the reps)
100 KB Swings
100 Box Jumps/Step ups
100 Burpees
100 Plate Ground

EMOM WOD

January 22nd, 2015|

Coach Cyril enjoying a well earned break in Paris! Smileeeeeeeee!
A) Strength + Gymnastics
Deadlift – 3 x 5
S/S
Ring Dips – 3 x 6-8 Strict
B) WOD
10 Min EMOM
5 Power Cleans 60/40kg
5 Burpee OTB

Continual Clock

January 21st, 2015|

Yesterday’s 6.30am class smashing through a Brutal Wednesday Workout.
A) Strength
Box Step Ups (use 20kg disc for height – thigh parallel or slightly above) – 4 x 8 e/l
S/S
6 Strict Chest 2 Bar Pull Ups/Strict Pull Ups/Ring Rows (8-10 reps)
B) WOD
2 Rounds – work as hard as possible.
Continual no rest between rounds 
45 Sec on/15 sec Transition
Row

BRUTAL WEDNESDAYS ARE BACK!!!

January 20th, 2015|

A) Skill
KB C&J Tekkers
B) WOD
(25 Min Time Cap)
6 Rounds
7 T2B
10 Front Squats 50/30kg
14 KB C&J (24/16KG)
400m run