Workout of the day
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WOD
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
We are nearly there, the end of the week is here. And, you have some serious CrossFit.com “fun” to see you out, it’s an absolute beaut!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell 40/30kg
Specialty
3 - 3 - 3 - 3 - 3
High box jumps
3 - 3 - 3 - 3 - 3
Push press
5 - 5 - 5
Back squats
5 - 5 - 5
Bench press
Mid week and a small confession, I posted Tuesday’s workout on Monday and Monday’s workout on Tuesday. Not that it actually really mattered and actually got a worser evil out of the way sooner.
Really then… you are welcome!
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12
Ascending load
Following each set: max ring muscle ups
Elise was NOT sick, or so she says! She went outside for a “walk” immediately after the last round to cool down… to the bush and back! Only as it was a prominent turn around point, rather than it be somewhere to be sick!
CrossFit Cardiff WoD
3 Rounds for time:
10 Deadlift (80/60kg)
15 Double dumbbell front squat (50/35lbs)
20 Toes to bar
Specialty
For 10 rounds, every 45s":
2 - 5 chest to bar pull ups
3 Sets
10 - 20s supine chest to bar hold
5 Strict CTB + 2s negative
10/10 landmine row
Accumulate a 60s L-sit in as little sets as possible.
Well that was a belter of a weekend. Sunkissed and very relaxing. Weekends off are for the win!
What’s not for the win is the vile workout that you guys have in store for tomorrow, a repeat and one which caused a fair amount of discomfort. It definitely does not feel like a relaxing dog walk, followed by a cocktail in a wood burning hot tub!
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
I.E:
25/20/15
20/15/10
A hero workout with a twist, one that will likely make it even more uncomfortable. 😬
CrossFit Cardiff Partner WoD
“Barraza”
Within 18 minutes complete as many rounds and reps of:
Run 200 meters
9 Deadlift (125/90kg)
6 Burpee bar muscle ups
You go, I go rounds. Run together.
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Nearly at the weekend, but before you go into it thinking you are going to have complete control and function of all of your limbs…
Sorry…
CrossFit Cardiff WoD
Back squat
5 - 10 - 5 - 15 - 5 - 20
Increase weight for the set of 5s each time, keep the same load for the rest
Specialty
For quality:
“Grace”
30 Clean and jerks
3 Sets
3 Back squats
3 Seated box jumps
Mid week and over the hump! Nearly.
I have a lesson for you all, please see below for a perfect example of how to look like a complete bad ass when attempting to drown yourself.
You also will not be able to walk around tesco’s looking as good after coming to one of tomorrow’s (or Thursday’s) classes…
CrossFit Cardiff WoD
Each for time:
On 0:00
2000m row
On 12:00
1000m row
On 20:00
500m row
On 25:00
500m row
Back with one hell of a bang and only for a chilled four day week, luckily! How very cool!
Take a look at the workout below and attempt to guess what is coming soon…
CrossFit Cardiff WoD
For time:
1000m run
5 rounds of Cindy*
800m run
4 rounds of Cindy
600m run
3 rounds of Cindy
400m run
2 rounds of Cindy
200m run
1 round of Cindy
*1 Round of Cindy
5 Pull ups
10 Press ups
15 Air squats
Specialty
Every 2 minutes for 12 minutes:
20% of your total chest to bar score
3 Rounds
5 Strict chest to bar
10 Ring rows
15 GHD sit ups
8/8 landmine row
EMOM10
10 - 15s L sit
Happy bank holiday you lovely lot. I hope you have had a good weekend in the sunshine (finely), long may it continue. Come in and get rid of that hang over with a vile sprint workout… after lifting some tin that is…
CrossFit Cardiff WoD
Within 15 minutes:
Complete a 1RM power clean
Then…
For 5 rounds, each for time, every 90s
10/8 Calorie echo bike
2 Power clean*
*85% of 1RM and must be touch and go
Following a longer and very vile workout, comes some short sprints. Ready for the weekend. Not just any weekend, but a bank holiday weekend! Class timings have been adjusted as a result. Please see below:
Bank holiday Monday
10:00 - 13:00 (WoD at 11:00)
CrossFit Cardiff WoD
Within a 2min window complete:
80 Double unders
Max reps bar facing burpees
Rest 1 min
Within a 2min window complete:
80 Double unders
Max reps toes to bar
Rest 1 min
Within a 2min window complete:
80 Double unders
Max reps shoulder to overhead (60/40kg)
Rest 1 min
Nearly there, hump day is over and we are headed downhill quickly towards the weekend!
The only drama is… you have some cherry picking to do!
CrossFit Cardiff WoD
Run 5km
Specialty
Every minute on the minute for 6 minutes
Paused power clean + paused front squat + paused split jerk*
*pause in catch. 60% power snatch
Every minute on the minute for 10 minutes
Power clean + front squat + split jerk
Build each set
3 Sets
3 Back squats
3 Seated box jumps
Happy Birthday Mum! I hope you bring some summer sunshine with your additional year on the planet!
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
15/12 Assault bike calories
9 Bar muscle ups
6 Snatches (70/50kg)
Your butt cheeks and abs are going to be very ready for the beach after this bad boy!!
Good luck and get some tin shifted…
CrossFit Cardiff WoD
Front rack walking lunges
14 - 12 - 10 - 8
Load should increase and reps decrease
Specialty
Every minute for 10 minutes:
15% of your total chest to bar score
3 Rounds
5 Strict chest to bar
10 Ring rows
15 GHD sit ups
8/8 landmine row
Every minute on the minute for 10 minutes:
10 - 15s L-sit
Welcome to a new week! We start with a workout that absolutely savaged a very fit man called Danny Watson! A very good friend who, I named my second dog after, and old school coach of the gym. This original benchmark girl created the requirement for a few hours of relaxation!
You all will be fine i’m sure!
CrossFit Cardiff WoD
”Christine”
3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box jumps (24/20”)
Over the hill and on the way down towards the weekend… just with some seriously wobbly legs, thanks Joe!! You double yolker you!
Unfortunately it is not over yet!
CrossFit Cardiff WoD
Every minute for 32 minutes:
Minute 1 - 15/12 Cal ass bike
Minute 2 - 15 Burpees
Minute 3 - 15/12 Cal row
Minute 4 - REST
Specialty
Rogue rocket challenge complex:
20 minutes to work up to:
1 Power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3 Sets
5 Back squats
3 Box jumps
Mid-week and you are all in for a special treat on hump day, you are going to love it…your quads maybe not so much!
CrossFit Cardiff WoD
For time:
150 Wall balls (20/14lbs) *
*every break complete 200m run
Well that was our summer by the looks of it! Nah, never! We will be basking in the British sunshine in no time! You just wait!
Until then, we’d best stay inside and lift heavy barbells…
CrossFit Cardiff WoD
Each set for max load:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Clean & jerk *
*unfortunately for you lovely lot, when the word clean is not preceded by anything, it means from the floor and a squat!
Specialty
3 Minutes max chest to bar
3 Sets
5 Elevated ring rows
5 Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
Every minute on the minute, for 8 minutes
10 - 15s L-sit
Happy Monday team, this week is going to be pretty savage but… a lot of fun. You are on day one and you’ve got this!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
10 Chest to bar pull ups
20 DB Overhead walking lunges (50/35 lbs)
30 GHD sit ups
Happy Friday you legends. I hope you are looking forward to a very chilled couple of days off.
CrossFit Cardiff WoD
‘Big Chief’
Within 3 minutes complete as many rounds and reps as possible of:
2 Power snatch (60/40kg)
4 Press ups
6 Pistol squats
Rest 1 min
Repeat for 5 rounds
