WoD - Thursday 23rd July, 2020

And so, just like that, nearly a week of outdoor training is over. And, to me, it has been a roaring success. 

So much so, that it has come time to ask you lot to please return your equipment. We want to begin to add more to the programming, and now that we have a good idea of how much capability we have with the classes we would love to implement some further movements/workouts. 

Please return all equipment at your earliest convenience, by following the instructions below:

• Pile all equipment in the middle of the gym - lots of you have been back and know where this is

• Write your name and what you have returned on the big whiteboard

• We will check it all off and hopefully by next week not have to make you run and do burpees

Keep your eyes peeled on the blog and our social media platforms for additional classes. 

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 of
Jumping lunges
Abmat sit ups

Warm up
3 Rounds not for time of:
20 Walking lunges
40s Plank hold
20 Single unders

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 27th April, 2020

Well I have had a wonderful weekend, one of the highlights had to have been being the adjudicator for a zoom bridesmaid event, replacing a dress fitting session.
Now you might be reading this thinking that isolation has gotten to me, but just wait. My role was firstly limited, but required that I force feed Hannah some undesirable ingredients, insert smelly smells pretty much up her nose and finally rub all sorts of objects against her face…all while drinking Brewdog.
What else could you want from your Saturday?

CrossFit Cardiff HomeFit WoD

Complete reps for time:
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Ab mat sit ups
Devils press

Loading
RX: 2 50lbs Dumbbells
Options: 1 DB/KB Any load
1 Rucksack

Warm up
3 Rounds not for time:
30s of high knees
5 Burpees
30s High knees
10 Air squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 12th August, 2019

I hope you guys have all had enjoyable weekends, albeit slightly soggy!

Next Saturday, as per event posted on the members page, we have a Bring a Buddy event. It’s pretty simple:

• Select and drag a buddy to the gym

• Partner with said buddy and perform the workouts created by the mind of the master

• Win some cool prizes

• Drink beer and get loose

Saturday will be the first day of a brand, spanking new…bring a buddy week. Running therefore from August 17th - 24th you are welcome to bring a friend or more to the gym with you, free of charge.
All that is needed is to email Davs on dafydd@crossfitcardiff.com, and remind them that not every class ends in beer drinking shenanigans!

Get them involved in something very cool, don’t keep it all for yourselves!

CrossFit Cardiff WoD

Today we dedicate some time to becoming gymnastic ninjas…

For 15 minutes
Pistol progressions/skill work

15 minutes
Handstand Walk progressions

Complete as many rounds and reps as possible within 10 minutes of:
10 Pistols 
10m Handstand Walk
10 Ab Mat Sit Ups 

Shake off those hamstrings and get your times up to the whiteboard please…

WoD - Thursday 4th July, 2019

We’ve got a bite team (a disgruntled one at that), and not just one but two! It only took two days! He’s on it, reading every word I know it! Put down the paint brush Groves and get your arse down to the box before it gets worse! Each additional day away increases the pain just that little bit more.

Maybe you are wondering why I have made a sudden assault on Groves? Apart from his Nano’s taking up vital room in my cupboard, it’s really on account of the wonderful face that he is able to produce while on the assault bike. And, I don’t want to deprive the rest of you of the same joy.
Plus I actually miss comments like…”yeah Davs, I’m not actually going to do all of those reps today!”

CrossFit Cardiff WoD

4 Rounds of, complete as many rounds and reps as possible within 3 minutes of:
10 Deadlifts (100/70kg)
10 Bar hop Burpees
30 Double Unders
1 min rest - max rep ab mat sit up

Yep, you ready it right. Instead of actually resting for a minute, just do ab mat sit ups instead! A far better idea! 👍🏼

Please write total rounds of the AMRAP and completed ab mat sit ups to the whiteboard…

WoD - Thursday 18th April, 2019

So then, sharpen your senses into a legit state of readiness, in preparation for the ample amounts of Easter egg hunts this coming weekend. Luckily your transport to getting there will be far easier than riding that assault bike.

As a reminder, and in order to afford you lot the largest egg searching window possible, please see below for our Easter Weekend opening hours:

Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)

CrossFit Cardiff WoD

3 Rounds For Time:
50 Double Unders 
40 Ab Mat Sit-ups
30 Dumbbell Hang Snatch (50/35lbs)
20 Burpees

Good luck (with the workout as well as the hunt) and get your times up on the board before you all bomburst for the weekend. Spare a thought to us workers!  

WoD - Monday 22nd October, 2018

I’m not sure whether you lovely lot full comprehend my constant, seemingly random rambling, specifically on Monday’s workout posts. When asking you all the open ended question of…
”who got drunk this weekend?”
”who got arrested?”
…well, here’s why…

Every Monday morning at a Commando unit, each fighting company (around 90 Marines) muster on parade at zero eight hundred hours (8am), in uniform - the only day of the week. Once assembled, as smart as a guard, just twice as hard, the beautifully coloured and coveted green beret almost glowing in the Scottish sunshine, the Company OC (Officer Commanding) addresses his men…
”Good morning chaps (officer speak), how is everyone (silence)? Hung over then I take it.” “Okay, I want to see a show of hands…”

“Who got drunk?”
90 Marines raise their hands

“Who got arrested?”
45 Marines raise their hands

“Who got laid?”
One Marine raises his hand!

“Locky…you got laid? With that ginormous alien head!! Get f**ked…your new name is now Alien Heed!” “Those arrested, form a queue outside my office!”

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Box step overs 24/20” (50/35lb) dumbbells
Ab mat sit ups 
Handstand Push Ups

Please write completed times and answers of the above questions to the whiteboard…

In the week…

On the weekend

WoD - Friday 20th July, 2018

That F**K it's Friday but rumour has it, its going to be bloody raining! Not to worry, we have a roof! And something else very cool for you...super duper, plush...black cards!! 

Now don't get too excited, these bad boys will not be getting you free - certainly not happy dead chickens - all year, but they do allow the holder to discount at some common establishments, which, are importantly...local, small businesses. NOT huge corporations! 

The launch will be launched, on Saturday. Members will be able to collect their cards their cards and be allowed a special extra discount at one of our favourite meat providers...Got Beef. 
On Saturday only, they have been kind enough to increase the usual 10% off burgers only to 15% off all food all day!! Perfect for your post workout protein loading as trust me...you will need it! 
Get down there on mass!! 

Keep your eyes peeled this weekend for further discount announcements...and please don't all swamp Conroy for your cards! 

CrossFit Cardiff WoD

For time:
Row 1000m
50 Ab mat Sit Ups
40 Overhead Squats (40/30kg)
30 Burpees
20 Pistol Squats
10 Bar Muscle ups

Get your meat craving, salvating butts over to the whiteboard and write your times down please...

WoD - Friday 11th May, 2018

In my assault bike hang over I managed to state that the date was the 20th, clearly it is not. But that workout did suck!!  
Anyway, it's forgotten and in the past. On to the next utter shitfest. Just enjoy it while it lasts as next week Ash the Leg Destroyer takes the reigns.

CrossFit Cardiff WoD

For Time:
25 - 20 - 15 - 10 - 5
10 - 8 - 6 - 4 - 2
5 - 4 - 3 - 2 - 1
Ab Mat Sit ups
Thruster*
Rope Climb

*the load for the thrusters are ascending. See below:
Male: 40/50/60/70/80kg
Female: 30/35/40/45/50kg

Get your Friday times on the whiteboard before you leave the building...

WoD - Friday 15th September, 2017

If you are reading this you, then you have nearly made it to the end of the week without The Ginger Froning killing you! You thoroughly deserve a pat on the back, a beer and maybe even a treat. However, don't start counting your callouses yet...

CrossFit Cardiff Team WoD

In teams of 3 in a You go, I go style:

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Burpees
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Pull Ups
Rest 3mins

Complete as many rounds and reps as possible within 8mins of:
10 Cal Assault Bike
10 Ab Mat sit ups

GOOD LUCK and please post rounds to the whiteboard...

The secret of the bicep girth...photographic enlargement and pegboards! 

Tuesday 13th June 2017

So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...

CrossFit Cardiff WoD

Within 15mins, complete as many rounds and reps of:

5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")

Please post rounds to the white board...

Watch out for Monkey Butt

Monday - 15th May 2017

This Monday we welcome some fresh out of the box on rampers with a partner WoD. Seek them out and give them sweaty hugs! Anyone who looks like a rabbit in the headlights will do just fine. 

CrossFit Cardiff Partner WoD

Within 20mins, complete as many rounds and reps as possible of:

3, 6, 9, 12, 15 etc
Ab Mat Sit Ups
Med Ball Cleans (20/14lbs)

Reps can be split as needed between partners. Please post rounds and reps to the whiteboard.