WoD - Thursday 5th May, 2022

We are nearly there. Now although it is going to be very hard to do so, you need to save some money in the bank for Friday.

In no way is that a get out of jail free card to go easy tomorrow. Sorry, not sorry! Just go to bed early and don’t drink too much booze tonight!

CrossFit Cardiff WoD
For 5 rounds:
Complete as many rounds and reps as possible within 2 minutes of:
10/8 Calorie assault bike
10 Burpees to a target (two handed touch, 6 inches above an outstretched hand)
Rest 6 minutes between rounds

Those two handed touches are actually two handed touches. Do it, because it sucks!

Specialty
Bar muscle up
A: Core bar muscle up drills
B: 3 Sets
5 Weighted strict pull-ups
30s Hollow hang
45s Superman hold

WoD - Wednesday 13th October, 2021

Now some of you are actually going to enjoy this, f**k knows why, maybe you are all sadists… I can expect that someone asks to have it programmed again.

Weirdos!

CrossFit Cardiff WoD
For time complete 6 rounds of:
Within 1 minute:
15/10 Calorie assault bike
15/10 Calorie row
Rest 5 minutes

I almost can’t wait to see your faces!

WoD - Wednesday 23rd September, 2020

Now had I not been doing CrossFit for 13 years, and had I not owned a CrossFit affiliate for 10 I would feel slightly sorry for you for doing this. But I have and so therefore I am not!

It will be fun and worth it once it’s over, what is it they say…you have to be cruel to…program a shitfest like this…

CrossFit Cardiff WoD
3 Rounds for time:
21/18 Calorie bike
15 Thrusters (40/30kg)
9 Burpees

Please vomit outside before you get those blistering times up to the whiteboard…

WoD - Thursday 27th August, 2020

These will be short and sweet, for the rest of the week. I am kind of sorry, but also am not, you know what they say…you can’t polish a…ass bike sprint!

CrossFit Cardiff WoD

Each for time:
30/25 Calorie assault bike
Rest 6 minutes
25/20 Calorie assault bike
Rest 4 minutes
20/15 Calorie assault bike
Rest 2 minutes
15/10 Calorie assault bike
Rest 2 minutes
20/15 Calorie assault bike
Rest 4 minutes
25/20 Calorie assault bike
Rest 6 minutes
30/25 Calorie assault bike

Individual times up to the board please legends…

WoD - Wednesday 8th January, 2020

Now that I think I am in a relatively calm state, I want to share something, and someone very cool with you…

Zoë Harcombe. She is, if you haven’t heard of her before, is a nutritional god and, is a friend. Tonight (Wednesday) will be headed to her CrossFit box - Celtic CrossFit - to talk to their members about nutrition. He goal is to deliver a succinct, relevant yet likely in depth lecture about the sensitive subject.
Her information is real, scientific and in recent times, contrarian.

In a day and age where we see the entire menu at the Golden Globes have nothing but vegan options (at least they still had Ricky G hosting) it might seem that the world has gone mad? Maybe they are just ill informed?!

An example, is Veganuary healthy? Click the link and read it from the expert.

You lot are very lucky, Zoë genuinely lectures all over the world, to leading experts in the field. In fact she lectured to the entire CrossFit HQ staff this past September and has done so in presentations at the CrossFit Games. You are lucky because she has agreed to come and talk to you all, at the gym on an evening in the future. Further, she makes on hell of a chocolate moose. And a really…not a lie…healthy one too!

Keep your eyes peeled, you will not want to miss it.

CrossFit Cardiff WoD

Back by popular demand, a mix of lifting heavy and sprinting…
5 - 5 - 5 - 5 - 5*
Front squat
Following each set and with as minimum rest as possible, 15/10 Calories assault bike sprint.

*SAME weight across each set (build up & stay there)

Please get those peachy butt cheek creating loads and lung busting times up on the board…

WoD - Monday 14th October, 2019

What a night Friday was, I’d estimate that around 70 people came through the doors over the course of the evening to attack the first workout programmed in the 2020 season of the CrossFit Games Open, and…it did not disappoint!
Not only was there a huge amount of involvement from you legends throughout the workout, but you proved yet again how f**king cool this place is, so much support for others culminating in one hell of an atmosphere!

You stragglers, get your butts in and get cracking! Donations are always open!

Now you know how it works, get ready and excited for next week. Eyes peeled on the facebook group and for an event! GET STUCK IN!!

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of:
10 Calories Assault Bike
10m Kettlebell Farmers Carry (32/20kg)
10 Kettlebell Box Step Overs (20”)

These are you go, I go rounds…

Get those inventive team names and scores up to the whiteboard please…