Thursday, 29 November 2012

Hopper Friday


B - Chief 

5 rounds 

3 min AMRAP 
3 cleans @70kg 
6 push ups 
9 squats 

Rest 1 min 

score is total of rounds per AMRAP

Wednesday, 28 November 2012

Rest Day/ rehab

shoulder and knee joint
Highslide JS

For those that have done every day this week thursday will be looking at rehab for those niggles you have in shoulders, knee, hip etc please make use of this time to get on top of it before its too late 
lets look to strengthen your new found range 

B - Rest Day 
Catch Up WODs 

Tuesday, 27 November 2012

D├ębut des qualifications pour le London Throwdown 2013

Today we will be using a burpee penalty for anyone resting more than 5
seconds, resulting in 5 burpees 
D - WOD 3 
for time 

For time (any order/breakdown):
75 Thrusters 35/25kg
75 Bar-Jumping Burpees
75 Pullups
For time (any order/breakdown):
50 Thrusters 25/15kg
50 Bar-Jumping Burpees
50 Jumping Pullups

20 min time cap 
What are you waiting for??  Get into CrossFit Wired & pick up some heavy shit...

B - Press 
5 x 5 - rest 45 sec 

C - "Diane"
21-15-9 reps of:
100/75kg  Deadlift
Handstand push-ups

Sunday, 25 November 2012

Monday blues

B - Power Snatch 
7 x 1 - rest 45sec 

NB- please go off your 7x3 scores and start heavy from the beginning 

C - Kipping Tekkers 10 mins 

D - For time 
Row 1000m 
50 KB lunges 32/24kg 
30 Pull ups 

Thursday, 22 November 2012

Could we see the return of the Pukie board

4-20 Hello Pukie

 Today we see a mixture of running and rowing 

B - For Time 

Row 500m 
50 burpees 
50 Bent over rows @50/35 
Run 500m
50 V-ups 
50 Push press @50/35
Row 500m

Rest day

We now have a partnership with 2XU for compression gear come ask me more or click on link on the right hand side and use our discount code to gain 25% off

- Rest day 
catch up WOD 

Tuesday, 20 November 2012

Lets try and get as many guys and girls competing in this event next year I enjoyed every min of it as you can see ..... not

B - Hang clean 
7 x 1 - rest 45 sec 

C - 10 mins
double under tekkers

D - WOD 2
7 min AMRAP 
7 GTOH @70/45 
49 DU 

Monday, 19 November 2012

Coach Mikes Bday WOD

Happy birthday Pants so proud to see you come so far in your training and as a person I remember when you first started so glad to have you on the coaching team buddy

B - Happy birthday Coach Mike

23min AMRAP 
10 Pistols 
15 Pull ups

Sunday, 18 November 2012

back to strength for a day at least

B - Hang Snatch 
7 x 1 - rest 45 seconds 

C - Pendlay Row 
5 x 5 rest 45 seconds 

D - 21 - 15 - 9 
Kb Snatch 24/16
Ring Dips

Thursday, 15 November 2012

HAM Friday Welcomes FGB

What better way to welcome our new addition to the gym with a WOD in which they can shine 

B - Fight Gone Bad 

3 rounds 
Rotating each min 

Wall - balls  @20/14lb
Sumo Deadlift High-pull @35/25
Box - jumps @ 20'
Push press @35/25
Row - for calories 
Rest 1 min

Wednesday, 14 November 2012


B - Rest Day 
Catch up Wod 

Our DWF family who's gonna join us as we take on the london throwdown on the 26th & 27th January looking to book travel and hotel this month and sort tickets please right name on board if your interested will need to be booked and paid for this month  

Tickets £25, accom £35 for weekend

B - 2 rounds 

2 mins ME
5 KB swings 32/24kg 
rest 2 mins 

2 min time cap
run 500m
rest 2 min 

2 min ME
5 T2B
5 Squats 
Rest 2 min 

Monday, 12 November 2012


This week we see a few longer WODS to break up the strength phase we are on with some hero wods and some wods in aid of charity this WOD comes from Reebok Crossfit Cardiff.

Today and for the first time, we celebrate a true Hero who survived his ordeal! 

David De Souza (Disco) was working for private security company Aegis in Tikrit when he bravely intercepted a suicide bomber’s vehicle as it sped towards his convoy.
Disco drove out of the convoy in his 4×4 to block the suicide bomber and to protect a company boss who was travelling in a vehicle in front of him.
He rammed into the suicide bomber’s vehicle at high speed, smashing into it before coming off the road and rolling over six times.

The incident, on December 20, 2007, left Disco with a brain haemorrhage and a broken back.
He is now unable to work because of memory problems caused by his brain injury and is also suffering from post-traumatic stress disorder.
A year ago, the 36-year-old, who lives in Ashwood, Kearsley, was unable to run more than mile, but next month he will take part in Tough Mudder, a gruelling 12-mile obstacle course in Malpas, Cheshire, in memory of his niece, Maddie Rose Gooch.

Having spent many years as a Royal Marine, Close Protection Officer and Emergency Medical Technician I have been privileged to hear and witness many acts of courage. However, Disco’s action on that day stand out as the most heroic that I have ever known. Disco instilled confidence into our team, safety and professionalism. Without him we would’ve been weak. 

Next weekend he will yet again challenge himself, taking on a massive task. In order to support his cause we shall do what we do best…come together as a family, a community, to support his cause. Bring friends, family, anyone who will. When it hurts, think of him as for this time next week he shall be thinking of Maddie Rose Gooch.

Disco, you are everything we strive to be. We will have you on our minds next weekend. It will be painful but you are as strong as you were when we were in the sand. Cross the line with a smile.
We at Reebok CrossFit Cardiff dedicate this workout to David De Souza, Disco.

If this story hits a spot in your heart please donate a small sum below

10 Rounds for time of:

Sprint 50m
12 Double Kettlebell Cleans (24kg/16kg)
6 Double Kettlebell STOH (24kg/16kg)
Sprint 50m

Each time the KBs are dropped the athlete will perform 18 unbroken Double unders.

Sunday, 11 November 2012

Happy Birthday me

As its my Birthday you all get to suffer with me with a few of my favorite movements, I would also like to say happy birthday Foxy who is one year younger than me

28min Rolling Clock 

28 C&J 60/45
28 T2B
28 Snatch 60/45
28 Back Ext
AMRAP remaining time
11 Cleans 60/45
11 Front Squats 60/45
11 STOH 60/45
11 Back Squat 60/45

Thursday, 8 November 2012

Whos going HAM


B - Tabata bottom to bottom
8 sets of 20 sec work 10 sec rest

pull ups
push ups (rest arms straight)
sit ups (rest sat up)
squats (rest in the squat)

Wednesday, 7 November 2012

Rest Day

Rest Days & Half-Intensity Weeks

CrossFit is addicting. We know. It's fun, and it gets results. But sometimes you need a break. Our workouts are much different than the traditional training methods. The level of intensity we maintain makes it even more important to make sure we're giving ourselves a break when we need it.

Our workouts are intense! Rest Days
Rest days are your weekly days to focus on recovery. At a minimum, you need to take at least one day a week completely off. Two would probably be better. And depending on the week, you may benefit more from three. There's no 'one size fits all' answer. Age, the amount of quality sleep you get, your diet, and many other factors affect how often you should take a rest day. Usually, younger folks can train 5 to 6 days a week, while the older crowd might be better off training 2 or 3 times a week.
We usually recommend training no more than three days in a row before taking a day off. We have found that the fourth day sacrifices some intensity, which makes the workout less effective. It is usually better to take a rest day and come back even stronger and ready to go the day after.

Experiment with different schedules and see where you do best. You can see great improvements from a Tuesday/Thursday schedule in the beginning. Many people continue to see huge gains from training Monday/Wednesday/Friday. For some, three days a week is the ideal schedule. For others, once you have been doing high intensity training for some time, adding a fourth and even fifth day can help you reach your goals faster. But this is all completely dependent on you, your schedule, and how much effort you take towards helping your body recover. If you neglect rest and recovery, training six days a week can do more harm than good.
  • The 23 hours of the day you are not at the gym can have an enormous impact on what happens during the short time you are there. Everything that is not training is recovery and there are a few basic recovery tools that can have a major impact on your training.
  • How did you feel when you woke up? If you were sluggish, more tired than usual, your heart rate was much higher than normal, or you felt mentally exhausted, take the day off.
  • Are you seeing the first stages of a nagging injury? You may not be getting the rest days you need.
The key is to take the rest days before you really need them. So be sure and schedule them in. You can still go to the gym these days, but focus on foam rolling, stretching, and mobility.

Half-Intensity Weeks
Every so often, your body needs a bigger break than just one day. Some suggest taking a half-intensity week every four weeks, but this isn't an excuse to get lazy. Look at your calendar and track the days you work out. Most of you will find that a vacation, sick kids, or a busy schedule kept you from the gym for a few days during the month. But if you look at your calendar and you haven't missed one of your regularly scheduled workouts in over a month, you'll want to consider taking a half-intensity week. This means reducing the volume and intensity of your workouts for 3-5 days.

Tuesday, 6 November 2012

handstand pushup

B - hi hang snatch
7 x 1 rest 60 sec

C - 10 min Hand stand tekkers

D - 8 min ladder
4 Hi Hang Snatch
increase by 4

Monday, 5 November 2012

snatch warm up lets give this a go 

Guys please please please record your scores 

B - Front Squat 
3 x 5 - rest 60 sec 
C - Pendlay row
5x5 - rest 60 sec
D - 3 x max Ring dips
3 x max t2b
3 x 3 snatch press 
3 x 10 KB turkish get ups 

Sunday, 4 November 2012

B - Hi Hang Clean 
7 x 1 - rest 60 seconds 

C - 10 Kipping Tekkers 

D - 12 min Rolling clock

2  min  Max pull ups 

8 min AMRAP 
5 Hi hang Squat clean @60/45
7 grasshoppers
9 STOH @60/45

Thursday, 1 November 2012

B - 20 min AMRAP 

5 med ball cleans 
10 pistols 
15 double unders

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...