Monday 19th September

WOD

21-18-15-12-9

KB Swings @ 24kg/16kg
Plate slams 20kg/15kg
60ft walking lunges

Saturday 3rd September

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders
8 Squat Cleans (70kg/45kg)
11 Hand release Press Ups

Monday 28th August

Warm-up

Hoover Ball http://en.wikipedia.org/wiki/Hooverball#Rules


WOD

Team WOD

Wednesday 24th August

WOD

500m Row
40 Lunges
30 KB Push Press @ 2/16kg 2/10kg
20 Burpees
10 Cleans @ 70kg/50kg
20 Burpees
30 KB Push Press @ 2/16kg 2/10kg
40 Lunges
500m Row


http://fightforheroes.wordpress.com/ on September 17th CrossFit Liverpool will be hosting an open invitation event to compete in the workout 'Fight Gone Bad' in aid of help for heroes. Entry fee will be £10 with all proceeds going to charity. There will be prizes for the top scores of both male and female athlete. To register; email fightforheroes@hotmail.co.uk and send our name, age and gym. This event is open to al

Monday 22nd August

WOD

'Heavy Helen'

3 rounds

21 KB swings @ 28kg/20kg
12 C2B Pullups
400m run

Saturday 20th August

WOD

'Deck of Cards'

Spades = Burpees
Diamonds = Box Jumps
Hearts = KB Swings
Clubs = Pullups

Joker = 400m run

Performed in pairs with each taking it in turns to perform the chosen exercise.

Picture cards = 11 reps

Friday 19th August

Strength

Work up to a 5RM Press


WOD

'Fran'

21-15-9

Thrusters @ 42.5kg/30kg
Pullups