CrossFit Cardiff

Squat Day!

December 22nd, 2014|

A) Power
Broad Jump 3 x 3
B) Strength
Back Squat – 3 x 60%, 3 x 70%, 2 x 8 75% , 1 x M.E 75%
C) Strength
5 Min EMOM
6 C2B Pull Ups
D) WOD
Ladder
15/12/9/6/3
Thrusters 45/32.5
Bar Facing Burpees
 

5KM Fun Run!!!

December 19th, 2014|

So, the plan for today is:
8am-9am Strength Testing at Llanishen
8.15am-9.30 Strength Testing at Bay.
5KM Fun Run
-9.30am meet at Dragon CrossFit, Cardiff Bay (For those planning to run a shorter distance with family/kids, meet at The Norwegian Church)
Norwegian Church Arts Centre,
Harbour Drive,
Cardiff Bay,CF10 4PA
-9.45am begin Sponsored Run from Dragon CrossFit (Roughly

Niall – OMA!!

December 18th, 2014|

Just in case you missed Niall doing his thing on ‘The Really Welsh Christmas Show’ on BBC Wednesday night… You can watch him here..
‘Niall Strutting his stuff’
A) Power
7 Minutes to build to a heavy single Hang Clean
B) Power
Evry 30 secs for 5 mins 1 Hang Clean @ 80% of today’s single.
C) WOD
5 Min Window
400m

Coach Catris!

December 17th, 2014|

A) Gymnastics
Handstand Push Ups 4 x Max. Reps
**Scaled – 4 x 3 Wall Walk + Max. Reps Press Ups
Max. Effort L-Sit
(5 Min Time Cap)
**Accumalate 2 Minutes of L-Sit In fewest attempts (Ring or Paralette) 
B) WOD
‘Annie’
(10 Min Time Cap)
50-40-30-20-10
Double Unders
Diamond Sit Ups
Rest 3 Mins
90 Seconds Max. Distance Farmers Carry 24/16

Matthieu’s Favorite WOD

December 16th, 2014|

A) Skill
5 Min DU Practice
B) WOD
20 Min AMRAP
400m Run
Max. Rep Wall Balls (Finish on Pause)
Max. Rep Pull Ups (Finish When Off Bar)
*** Begin your 400m Run when you stop your reps.

YGIG Ladder!

December 15th, 2014|

Well done to Team DC who finished 6th out of 30 teams at a tough weekend competing at Strength In Depth.
**** If busy class, split into A + B.
A) Strength
15 Min Window
Shoulder Pre-Hab
Strict Press 4 x 5 @ 70% 1RM + 1 x Max Reps
B) WOD
You go, I go.
15 Min AMRAP
Acsending Ladder
3,3,6,6,9,9,12,12,15,15…etc
Row Calories
Hang Power Cleans

Monday Skwatzzzz

December 14th, 2014|

A) Strength
Back Squat – 5 x 8 @ 65% (Last set Max. Reps)
SA KB Bent Over Row 3 x 15 (60 sec rest)
B) WOD
7 Min AMRAP
21 DU’s
15 KB Swings 24/16
9 Burpees
C) Mobility

12 Days Till Christmas

December 13th, 2014|

Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Any Dragon wearing an ugly Christmas Jumper or Hat for the duration of the WOD may subtract two minutes from their final time.
WOD
For Time
 On the first day of Christmas my true love gave to me……
♫ Day 1 – 1 Lap Run (100 m)
♫ Day 2 – Plate Overhead

Best Wishes Hannah + Craig

December 11th, 2014|

Best Wishes to Dragons Hannah and Craig who are getting hitched today! We all at Dragon CrossFit wish you the best for your big day and hope you both have a very happy future together!
A) Strength (15 Min Window)
i) 12 Min Window to establish a 1RM GTOH
ii) 3 Min AMRAP Press Ups
B) WOD
‘Fran’
21-15-9
Thrusters 42.5/30
Pull Ups/

AMRAPING

December 10th, 2014|

A) Skill – 
10 Min Running clock – Split group A + B
i) 5 Min Double Under Practice
ii) 5 Min Wall Walk Practice (YGIG)
B) WOD 
20 Min AMRAP
400m Run
25 Burpees
50 Double Unders