30/08/10 - BANK HOLIDAY BEASTING

Little K-Star completes 3 rounds - 200 metre run and 30 wall ball!! NICE WORK ETHAN

For time:

30 Walking Lunge

30 KB Swing (24kg/16kg)

30 Push Press (30kg/20kg)

30 Back Extensions

30 Box Jumps (20")

30 Wall Ball (10kg/7kg @ 10ft)

30 Ring Dips

30 Abmat sit ups

30 Burpees

30 Walking Lunge

29/08/10 - WOD

Olive

Complete Tabata squats (20 seconds on then 10 seconds rest for 4 minutes - 8 rounds)

THEN:::

As many muscle ups/pull ups as possible in 4 minutes

28/08/10 - WOD

Big G jumps 15" above reach - EFFORT!

Complete 5 rounds for time of:

50 jump and touch (18" above tip toe reach)

40 Squats

30 Sit Ups

20 Press Ups

10 Pull Ups

27/08/10 - CATCH UP

Rev gets his nose to the floor in Mondays workout (30/08/10)

VELOCITY COMPETITION

Hey guys,

As some of you already know, we are hoping to go down to CrossFit Velocity (Swansea) in October for a team competition - should be fun!!!

Could you please make it known if your interested so that we can concentrate on form and also submit our team applications in time!

BANK HOLIDAY

BANK HOLIDAY - Open 9am till 1pm!!!

26/08/10 - WOD

Complete for time:

400 metre walking lunge

25/08/10 - WOD

Complete for time:

30-25-20-15-10 reps of

Burpees

Box Jumps (24"/20")

Toes to Bar

24/08/10 - WOD

The Rev

Complete 3 rounds for time of:

5 rope climbs (15ft)

21 Ring Dips

50 Squats

23/08/10 - REST DAY

Just for you Rev!

Catch up on the weeks workouts

or

COMPLETE:

400 metre run

50 GHDs

400 metre run

50 knees to elbows

400 metre run

50 ab mat sit ups

22/08/10 - NEWBRIDGE FIELDS SPRINTS

Jamie and Mr Socks get ready! Socks blows rasberry's!!!

Complete 15 rounds for distance of:

Sprint 20 seconds

Rest 40 seconds

Well done to Coach M - 1868 metres!!

Hat's off to Mr Socks who tackled the track not once but twice and beat his previous distance - you are a true CrossFitter - Completely insane!

21/08/10 - NATE

Complete as many rounds in 20 minutes of:

2 Muscle Ups

4 Hand-Stand Press Ups

8 Kettlebell Swings (32kg/24kg)

20/08/10 - WOD

Mat snatch - spot the dodgy shoulder!

Complete 3 rounds for time of:

30 Wall Ball (10kg/7kg @ 10.5ft)

30 Snatch (30kg/20kg)

19/08/10 - REST DAY

Max and SP crack on with Nate (21/08/10)

18/08/10 - WOD

Weighted Pull Ups

1-1-1-1-1-1-1

then:

5 3 minute rounds (AMRAP) with 1 minute rest in between:

3 deadlift (100kg/60kg)

6 Push Ups

9 Squats

17/08/10 - ANNIE

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

16/08/10 - COE

Jez & Sparks

"Coe"

10 rounds for time of:

10 Thrusters (42.5kg/30kg)

10 Ring Press-ups

15/08/10 - CATCH UP

Catch up on the last few workouts!!!

ALSO

Well done to the under 10's of Kenfig Hill who battled through a workout of sprints, burpee box-jumps, walking lunges and press ups!!!

GOOD WORK BOYS!!

14/08/10 - ADAMBROWN

The Maxinator kicks AdamBrown's Butt!!!

"AdamBrown"

Complete 2 rounds for time of:

24 Deadlift (135kg/80kg)

24 Box Jumps (24"/20")

24 Wall Ball (10kg/7kg @ 10ft)

24 Bench Press (87.5kg/52.5kg)

24 Box Jumps

24 Wall Ball

24 Cleans (65kg/40kg)

GAV BIRTHDAY FRAN

13/08/10 - WOD

West, Sparky & Owen

3 rounds for time of:

10 Ground to Overhead (42.5kg/30kg)

200 Yard Shuttle-run (split into 50 yards)

12/08/10 - WOD

Complete as many rounds as possible in 20 minutes:

7 Back Squat (85kg/55kg)

10 Over-head walking lunge - right arm (20kg/12kg)

7 Burpees at 1ft above jump

10 Over-head walking lunge - left arm

11/08/10 - CATCH UP

Catch up on workouts that either have been missed or will be missed

SP completes workout from 12/08/10

10/08/10 - WOD

Complete 5 rounds for time of:

5 Muscle Ups

10 Over-Head Squat

15 Toes-to-Bar

20 GHD Sit-ups

09/08/10 - WOD

Complete three rounds for time of:

500 metre row

30 Box Jumps

25 Back Extensions

20 Deadlift (100kg/60kg)

08/08/10 - WOD

complete as many rounds in 10 minutes of:

6 Squat Clean (42.5kg/35kg)

12 Pull Ups

24 Double Unders

07/08/10 - WOD

Sparky - Front Squat

Strength Based work:

Snatch - 1 rep max

Clean & Jerk - 1 rep max

06/08/10 - KAREN

Wit-Woo!!!!!!

"Karen"

150 Wall Ball (10kg/7kg @ 10ft)

HAPPY HOLIDAYS REV

The Rev gets into the holiday mood - Have a fab time Mr Ellis and family! We will certainly miss you!!!

05/08/10 - ANNIE

"Annie"

Complete:

50-40-30-20-10 of

Double Unders

Ab-Mat Sit ups

CARDIFF BURN 2010

Hey Guys,

Our very own Siany and Lou are taking part in the Cardiff Burn in October as a team.

They therefore need a team name and are calling on all you funct fitters to help them out!!

Any suggestions???? Keep it clean guys! :)

04/08/10 - CATCH UP

Catch up on the workout's throughout the week you have missed!

03/08/10 - WOD

Complete 5 rounds for time of:

Squat Clean Thrusters (60kg/40kg)

Chest to Bar pull ups

02/08/10 - WOD

Rawdy & Craig

Complete 3 rounds for time of:

50 Double Unders

25 Wall Ball "2 for 1"

01/08/10 - WOD

Complete 5 rounds for time of:

5 Squat Clean Thruster

10 Chest to Bar pull ups

Coach M - 8.50