WoD - Tuesday 5th November, 2024

Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!

Watch an utter legend do this workout what an absolute machine!

(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)

Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test

3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull-ups (banded if needed)

Rest 2:00

3 Sets
10 Tempo dumbbell strict press (3s negative)

Every minute, on the minute, for 4 minutes
20s Dumbbell roll back

5 Sets
5 - 10 Strict toes to bar
Rest 60s

WoD - Wednesday 21st August, 2024

There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…

CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders

WoD - Monday 15th May, 2023

Ah a rare non bank holiday Monday in May when the majority of you lazy f*cks have to actually do something! 😉 Calm down, I’m joking!
Man you actually have two of them, back to back! How will the world cope?

Don’t worry though, you’ll be back to 4 day weeks before you know it!

Just as a prior warning, this week is going to hurt! 😁

CrossFit Cardiff Partner WoD
For time:
10 Rounds:
5 Clean & jerks
7 Bar facing burpees
10 Rounds:
5 Thrusters
7 Bar facing burpees
Barbell weight 60/40kg
These are I go, you go rounds

WoD - Friday 27th May, 2022

I will work in the garden, with no break, not even to pee until I want to end myself and then stop for the day. Anyone else?

Happy Friday, this will mess you right up!

CrossFit Cardiff WoD
Complete as many rounds and reps possible within 16 minutes of:
Row 15/12 calories
9 Deadlifts
6 Cleans
3 Front squats
Barbell (50/35kg)

WoD - Thursday 30th July, 2020

Don’t worry team, we’re getting closer and closer to 2021! Soon enough, this utter shitfest of 2020 will be a thing of the past. We will be laughing and joking and loving the new year, 2020 a distance memory in the wake of our middle finger gestures!
We will “goggins” it!

Tomorrow sees the first heavy day administered since March! Now, intentionally programmed to be the way it is, a challenge. All reps are touch and go with rest only allowed either on the front rack, or overhead. Should you arrive close to the dictated reps (within 1 or 2) and fail…you’ve done it right!

CrossFit Cardiff WoD
10 - 7 - 5
Clean & Jerk
All reps are touch and go, for max load

Get those beastly loads up to the whiteboard please…