20.8.15 #Squatand Snatch

Another top Thursday in the books- with 2 more quality sessions with our Newport Schools Rugby Boys who have really come on leaps and bounds already in 5 sessions. 

Getting to grips with improved movement patterns and already increased work capacities, Getting lots of quality work in as part of their pre season schedule of strength and conditioning. The futures bright for these young future athletes. 



A) 10 Rep Max Back Squat

B) 4 Rounds

Row 250m

5 Hang Power Snatch

Run 200m 

5 Hang Power Snatch

Rest 1min

Mentions for our Celtic Warriors from today great work by Abbi almost hitting her 3RM (only2.5kg of) for a 10RM!

Big numbers for the master Doffy and Geeves for 10RM on their backs.

More ninja like skills with the Barbell by Aimee and Alsept Sean continuously hitting excellent movement during the WOD.



Saturday started the best way… 

   Saturday SweatFest and Bootcamp done and dusted. Now the sun has just decided to show it’s face again enjoy the day.

Saturday SweatFest WOD

In Pairs 1:1 with partners number of reps

10 Wallwalks

30 Squat Clean

60 HOG Press Ups

800m run

4 Rounds
Facebook Competition

 Remember to get involved in the May Facebook competition

**Tag a friend who you think will be interested in becoming a Celtic Warrior

**You and they will then be entered into a prize draw where 1 ON RAMP sign up will be Free and 1 existing member will receive  a months Free membership for nominating. 

**enter as many names into the draw as you want

**you have to be in it to win it


Another Awesome Monday in the books in the early summer sunshine. And some great posed by our Celtic Warriors…



No better way to get the week underway than to get some heavy weight on your back, starting off week 2 of our Wendler 5/3/1 cycle and a benchmark WOD.


A) Back Squat 



Max Reps @ 90%

With the % for working sets remaining the same accross all main lifts this week- so save some time/stress during your next workout and have your own lift numbers ready to go before the session.

B) ‘Fight Gone Bad’

3 Rounds

1 min each



Box Jump

Push Press

Cal Row 


For total reps


Charity WOD
We ran this WOD today, donations will be accepted throughout this week. Let’s get behind the CrossFit community and help yet another good cause. We will also be hitting the WOD again later on next week (day to be confirmed) to allow even more of you to WOD for a the cause as it was on quite short notice today.

From CrossFit Cardiff

Unfortunately we regularly post Hero workouts for servicemen and women who make the ultimate sacrifice during battle. 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.


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.




Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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