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CrossFit Cardiff


March 2nd, 2015|

A) Gymnastics
8 Min EMOM
Odd – 6-8 Ring Dips / Even – 30 Secs Hollow Rocks
**Scaled –  Ring Holds 30 secs 
5 Rounds
5 Deadlifts 120/75kg
10 Burpees Over the Bar
*10 min Time Cap


March 1st, 2015|

Great Job to everyone that had a go at 15.1 last Friday!! Some really good scores coming in from our Dragons! For anyone that missed it on Friday, you get the chance to have a go tonight at 5.45pm/6.30pm and Ladies Class at the Bay and 7.30pm at Llanishen. And if some of you wish

The Crossfit Games Open 15.1

February 26th, 2015|

The Crossfit Games Open 2015 has arrived!! All classes today will be 15.1 as we pair up and judge each other through the first Open WOD!! If you haven’t registered, don’t panic, it will still be a great WOD to get done and loads of fun with a great atmosphere. If by any chance you

You Go, I Go

February 25th, 2015|

A) Strength- Floor Press 3/3/3/3 (Progressive – Heavy)
Partner WOD
‘You Go I Go’
5 rounds
200m row
12 kb swings (24/16)
8 box jumps


February 24th, 2015|

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,

Posterior Chain

February 23rd, 2015|

A) PVC Pipe – Posterior chain-RDL, Good mornings, DL Skill.
B) Strength – Deadlift 3 x 5 (Progressive – Heavy)
24 Burpees
24 KB Swings 24/16
200m run
20 Burpees
20 KB Swings 24/16
400m run
16 Burpees
16 KB Swings 24/16
800m run


February 22nd, 2015|

A) PVC Pipe Squat Mobility + Goblet Squat Holds 3 x 30 secs
B) Strength – Back Squat 5, 3, 1 @ 85, 90, 95% 1rm + 1x M.E @ 60% 1rm
C) WOD (10 min time cap)
10-8-6-4-2 Power Clean 60/40kg
50-40-30-20-10 Double Unders
C) Mobility

Community WOD

February 20th, 2015|

Community WOD
Partner Whitten
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by

The Crossfit Open

February 19th, 2015|

DRAGONS, You put the hours in at the gym, be it working on everyday WOD’s or weakness that may haunt you, why not prove that fitness along with your fellow Dragon CrossFit members and have some fun!
5 Weeks, with 5 workouts during which you will be able


February 18th, 2015|

A) Mobility – PVC pipe work + progressions
B) Strength – 25 min Window inc. warm ups sets
Push Press 5/5/5/5 progressive ; 3 min rest
‘GO HARD!!!!’
12 min EMOM
Min 1 – 40 secs Max. Cal Row
Min 2 – Rest
Min 3 – 60 secs AMRAP Wall Balls
Min 4 – Rest
** Stagger Start for Rowers
** Score = Total