Workout of the day
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WOD
The end of the week is here. We head into a weekend of history making, one where Wales destroy Ireland in the 6 nations rugby due merely to the fact that I am going with one of the Irish.
We can only be hope hey. The banter shall be flowing I’m sure!
Prey for me!
CrossFit Cardiff WoD
7 Rounds for time of:
Run 400m
21 Wall balls (20/14lbs)
Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a patrol engaged in operations near Sangin, Afghanistan. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly, he died leading his Section and the Company from the front.
Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP Palliser and OP Silkman in Sierra Leone and OP Banner in Northern Ireland.
During his time at 42 Commando he was promoted to Lance Corporal before joining Air Defence Troop in 2002 where following the completion of his specialist training, he was further promoted to the rank of Corporal and drafted to the United Kingdom Landing Force Command Support Group, where he remained for 2 years.
From here Dee joined Alpha Company, 40 Commando Royal Marines in April 2006.
‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.
‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.
‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.
Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:
The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.
As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in the face of adversity could be guaranteed; he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups
Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.
Specialty
A: 5:00 to build to a heavy 2 TnG snatch
B: 3 Sets
Max unbroken power snatch (60/42.5)
Rest 3:00
C: 3 Sets
10/10 back rack Bulgarian split squat
An old favourite is back! Kind of, you may have had less rest last time, I don’t remember.
Anyway, when i say favourite, I mean a workout that you all absolutely hated. Unbelievably simple and unf**kingbelievably disgusting!
Enjoy!
CrossFit Cardiff WoD
A: Within 5 minutes complete:
Max calorie echo bike
Rest 5 minutes
B: 5 Rounds each for time of:
Set calorie echo bike*
Rest 3 minutes between rounds
*Divide the total calories from part A by 5:
Your legs are not going to appreciate this. But, you will be stronger afterwards and soon will forget… until you attempt to go to the toilet in the middle of the night. Let’s hope your bathroom is NOT downstairs! 😉
CrossFit Cardiff WoD
Back squat
1 - 30 - 1 - 25 - 1 - 20
Increase load each set
Specialty
Pull ups
Every minute, on the minute for 12 minutes
10 - 20% of 5 minute test
Or butterfly practice
5 Sets
20 Ring rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets
3 Sets
8 Bent over prone grip row dumbbells
10/10 Arnold press
Every minute, on the minute for 6 minutes
1. 30s straight arm GHD
2. 30s GHD hollow hold
Welcome to a new week, here’s to hoping that you have had a relaxing couple of days, you are going to need it as we kick start the week with a fair amount of difficulty. You are going to love it…
CrossFit Cardiff WoD
5 Rounds for time of:
15/12 Calorie row
15 Toes to bar
5 Deficit handstand press ups (6”)
5 Power cleans (100/70kg)
Now then lads, do not forget what day it is today. Even if your partner tells you that they don’t like it, don’t need cards, flowers, chocolates etc… they are LYING to make you look like a mug!
DO the right thing!
GOOD LUCK
CrossFit Cardiff WoD
For 6 rounds, every 4 minutes complete:
15 Thrusters (40/30kg)
15 Bar facing burpees
Alright, the speed awareness course and utter savagery has been completed. We are over the hill, Janet might well be in Tenerife and we are on the way to a weekend of unfilled frolics!
Just two more workouts to do, one that will cause you to go cross-eyed unless you have a calculator.
CrossFit Cardiff WoD
In pairs complete for time:
Regionals event 2014 “Triple 3”
Row 3000m
300 Double unders
Run 3 miles
Athletes can split distance and reps however
Mid-week and a newer benchmark girl, a seriously stinking one! Definitely do not “poo poo” a lighter barbell, especially when it involves 400 reps.
CrossFit Cardiff WoD
“Andi”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
I am in the zoom waiting room for a speed awareness course, not yet started and so you are getting about as much banter as it appears I will be getting from Barry in the next 3 hours…
CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8 - 8
Back rack walking lunge
Straight heavy sets
Specialty
Pull ups:
Every minute, on the minute for 6 minutes:
10 - 20% of 5 minute test
5 Sets
5 Strict chest to bar pull ups
3 Sets
10 Barbell supine row
10/10 Arnold press
Every minute, on the minute for 6 minutes:
1. 30s straight arm GHD
2. 30s GHD hollow hold
Welcome to another fun filled, potentially painful week. You are going to love it.
Tomorrow is a repeat of a WoD first performed in November 2023, one where Meg received only a smiley face for one round! Now none of us have any hope!
CrossFit Cardiff WoD
5 Rounds of within 2:30:
10 Shuttle runs (25ft out, 25ft back = 1)
8 Devil press (2x 50/35lb)
Max pull ups in remaining time
Rest 2:30
It is finally here, that Friday feeling. Each one that arrives too, is one closer to a bad ass summer!
You know it’s going to happen too, this year is going to be a corker!
CrossFit Cardiff WoD
Diane 45
Deadlifts (100/70kg)
Handstand press ups
Athletes perform 45 reps of each movement, however
Who doesn’t like a literal shit ton of cardio and gymnastics on a Thursday? Exactly… no one!
CrossFit Cardiff WoD
Complete as many rounds and rep as possible in 20 minutes of:
Run 200m
15 Chest to bar pull ups
50 Double unders
15 Toes to bar
Specialty
Snatch:
A: Build to a heavy 5 touch and go power snatch
B: 10 Sets
3 Power snatch
Rest 30s
C: 5 - 5 - 5
Front squat
10 - 10 - 10 farmer step up
Look on back, if you were coming to the gym then, at Christmas week 2022. This workout is a repeat but with a twist… the barbell is heavier. Can you beat yourself?
CrossFit Cardiff WoD
5 rounds, each for time:
21 - 18 - 15 - 12 - 9
Calorie echo bike
Power cleans (60/40kg)
Burpees over bar
*each round starts every 6mins
I bet you didn’t think it would be so hard to put the other foot forward in a split snatch hey?! But then maybe you know there was such a thing as a split snatch!
Don’t worry, tomorrow will be heavy but and leggy, but at least they will both be in a straight line.
CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Back squats
Specialty
Pull ups:
Every minute on the minute for 12 minutes
10 - 20% of 5 minute test
5 Sets
5 Strict chest to bar pull-ups
3 Sets
10 Barbell supine row
10/10 Arnold press
Every minute on the minute for 6 minutes
1. 30s Straight arm GHD
2. 30s GHD hollow hold
Welcome to a new week, starting with a grippy hero! You have been warned…
"Moon"
7 Rounds for time of:
Dumbbell Hang split snatch, 10 reps right arm
1 Rope climb
Dumbbell Hang split snatch, 10 reps left arm
1 Rope climb
Alternate feet in the split snatch sets.
Dumbbell load 22.5/35lbs
U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.
Happy Friday you lovely lot! All tired out and ready for a weekend full of fitness, coffee and fun
CrossFit Cardiff Partner WoD
In pairs, complete as many rounds and calories as possible in 25 minutes of:
Partner A:
10m Sandbag walking lunge
4 Burpee sandbag over box (48')
10m Sandbag walking lung
Partner B:
Accumulate calories on the rower as possible
It’s a weekly thing I know, bigging up the weekend and the countdown, Janet’s favourite day, blah blah… but what else am I going to talk about, the weather?
CrossFit Cardiff WoD
For time:
600m Run
12 Bar muscle up
6 Snatch (80/60kg)
400m Run
8 Bar muscle up
4 Snatch (80/60kg)
200m Run
4 Bar muscle up
2 Snatch (80/60 kg)
Specialty
A: Within 5:00: build to a heavy 4 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 40s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
Kettlebell front rack step up
Mid-week and nearly through the first month of the year. Soon enough, the vital celebration of Valentines day will be upon us, along with Easter and then it’s the F**KING SUMMER!!!
It is coming!
CrossFit Cardiff WoD
Front squats
10 - 10 - 10 - 10 - 10
Superset with
20 - 20 - 20 - 20 - 20
GHD Sit ups
Today’s workout is a hero workout, and one which will get you screaming. Enjoy it, it’s kind of fun…
CrossFit Cardiff WoD
”Jack”
Complete as many rounds and reps as possible within 20 minutes of:
10 Push press (52.5/35kg)
10 KB Swings (24/16kg)
10 Box jumps (24/20")
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Specialty
Every minute on the minute for 10 minutes
10 - 20% of 5 minute test
5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
You may well have survived the storm, but you may not survive this week! Ah you’ll all be alright, the legends that you are! Starting with utter gymnastics hell tomorrow.
CrossFit Cardiff WoD
5 Rounds for time:
6 Wall walks
30 Alternating single leg squats
