Thanks to Carley for organising the first unoffical swim meet of Reebok CrossFit Velocity last night in the Wales National Pool.  I think everyone enjoyed and I believe the plan is to definitely repeat again.

A bit of advanced warning for next Saturday and Sunday the 11th and 12th August:

The actual gym will be closed due to the box hosting a level 1 CF certification seminar.  We will however still be running a class on Saturday and Sunday mornings as outdoor WODs.  Venues and exact timings will be confirmed over the next few days.


3 Rounds for Time:

15 Hang Power Clean 60/40kg

15 Burpees

Post times to comments.


  1. 6:14 @50kg. Abs still very sore so struggled to get continuity on burpees, should have gone 60kg cleans too.

  2. 7:27Rx Lungs were ok really but grip was destroyed!

  3. crap 5:12 I think under water rock running thurs anyone?

    • Love that idea Si.
      Spent the whole week in Cyprus looking for a big enough rock to keep me down but to no avail.

  4. 5.00 rx first time felt decent for weeks.

    Another night out needs to be sorted, will get on the case and keep you posted

  5. 50kg. 7.08




  6. 4:45 Rx
    Could have done without Nicky pushing me all the way.
    Lungs are still on fire!

  7. flipflop

    6.26 Rx

  8. Defo going to try and get involved in the swimming!
    12pm wod with ex Wales scrum half Andy Williams! and Leights of course!
    6:42 rx

  9. 6:35Rx Grip Killer!! Great WOD. Si, Im all over underwater rock running!!

  10. Good work Dafs!!’! 4.55 4 me

  11. 6:38 @20kgs. Cleans felt good tonight technique improving. Horrible Horrible Burpees!!!!!!

  12. How about Langland steps for a wod! All 114 of them! Hamstring and calftastic! 10 rounds ft run up walk down! Spent years doing this! Not 10 rds tho!

  13. Andy Burns

    Hands still wrecked ripping from Eva last week so did this with Deadlifts instead @ 7:33

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