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CrossFit Cardiff

Saturday Fun

March 27th, 2015|

Team WOD
25 Min AMRAP
In Pairs
1 MILE Run
in remaining time
5 Pull Ups
10 Deadlifts 100/70
15 Wall Balls
** Partner 1 does 5 Pull Ups, Partner 2 does 10 Deadlift, Partner 1 does 15 Wall Balls and so on….
**********************
Individual WOD
1 Mile Run
10 Rounds
5 Pull Ups
10 Deadlift 100/70
15 Wall Balls

Strict Press

March 26th, 2015|

Good Luck to Dragon Naomi who is competing this weekend at the British Full Powerlifting!! All the best from everyone at DC Bay and DC Llanishen Nai!!
A) Strength
Strict Press – Build to 5RM
B) WOD
5 Rounds
Start new round every 3 mins
Row 250m (Male) 200m (Female)
20 KB Swings 32/24
C) Mobility

Pulling..

March 25th, 2015|

A) Strength 
Strict Pull ups – 3 x Max. Reps (use bands looking for 8-10 each set)
B) WOD
Death By Burpees (start at 5)
C) Accessories
50 Ring Rows – Every break complete 15 Sit Ups

Med Ball Clean

March 24th, 2015|

A) Warm Up/ Teaching Med Ball Clean
1 Min AMRAP Med Ball Cleans
B) WOD
1km Row
15 Hang Cleans 60/40kg
800m Run
15 Hang Clean
100 Double Unders
15 Hang Clean
C) Mobility

Front Squats

March 23rd, 2015|

DC Coaches Ad, Dan and Gus enjoying the awsome party Saturday night!!
A) Squat Therapy
B) Strength
Front Squats – Build to Heavy Single
C) WOD
3 Rounds  
15 Thrusters 42.5/30
12 Bar Facing Burpees

15.4

March 23rd, 2015|

Crossfit Open WOD 15.4

Community WOD

March 20th, 2015|

Team WOD
Teams of 3
1500m Run/Row
150 Push Ups
150 Plate GTOH
150 Wall Balls
150 Burpees
 

Split Jerk

March 19th, 2015|

A) Power
Split Jerk – 5 x 3-5 (consistent weight working on form)
B) WOD
Tabatta Rowing
3 x 2 Minute Tabatta (20:10)
3 min Rest Between sets
Go hard for the 20 seconds

Big Skwatz

March 18th, 2015|

A) Squat Therapy
B) Strength
Back Squats – 3/3/3/3/3 (progressive – Heavy)
C) WOD
5 Rounds
20 KB Swing 24/16
15 Diamond Sit Ups

Brutal Wednesday

March 17th, 2015|

A) Gymnastics
Skin the Cat Progressions
B) WOD
20 Min AMRAP
400m Run
3.6.9.12.15 etc
Push Press 52.5/35
Pull Ups
C) Core 
FLR 3 Mins