WoD - Monday 6th August, 2018

August 5, 2018

Happy Monday team. It's not a bad thing, juuuuust another opportunity to get back into the box and start kicking ass at more and more brutal workouts. This week, Suller is your Grim Reaper, I mean Mad Professor.
Now I think this is the first time in the history of his time programming for the box, that he has not included TTB. Don't worry though, there are loads of kick ass gymnastics and ridiculously challenging movements!! And...I LOVE it!!

Come in, rather than get psyched out by the movements, rather give them a huge middle finger and pee straight, headlong into the wind...

CrossFit Cardiff WoD

4 Rounds For Time:
10 Chest to Bar Pull Ups
10 Single Arm Overhead Squats (Right arm - 50/35lbs)
10 Handstand Push Ups
10 Single Arm Overhead Squats (left arm - 50/35lbs)

Please, rock up, kick ass and write your bad ass times on the whiteboard once you have!

WoD - Friday 23rd March, 2018

March 22, 2018

None of you are going to bed before seeing what 18.5 is are you, aside from maybe you Melski, I mean you don't want to be all tired out for a weekend on the razz now do you?!

The rest of us are more than likely excitedly sat on the edge of our sofa's, eagerly awaiting Dave Castro's release of 18.5, the final (or is it?)* piece of the puzzle!

*It's not the final piece of our puzzle...this bank holiday we will be having one more final Team Showdown. A fulfilled and meat fuelled event to cap off the 2018 CrossFit Games Open season.

Teams will be able to choose who performs each section of a continuous workout. Gaining "points" for rather than bragging rights on the whiteboard...just a bit of a laugh. An old fashion face off with buddies, followed by a frolic or two out on the tiles.

Further details will be released throughout the week leading up to the event in a nail biting and exciting build up. Watch this space and have an awesome weekend please!

CrossFit Cardiff WoD

Every minute, for 15 long and grippy minutes, perform:
5 Pull Ups
4 Chest to Bar
3 Bar Muscle Ups

All without falling off please! If you are still able to grip a whiteboard marker, could you write whether you were successful or not please...

NOW, rumour has it that 18.5 will be hell on pull up earth, but who actually knows. Should that be the case, and only if it is the case, the training team will reserve the right to change the workout, lastminute.com style. They know what the workout is, you don't, preventing you from bullying the poor ginger one into doing something that he doesn't want to do! ;-)

Good luck with whatever shows up.

WoD - Thursday 4th January, 2018

January 3, 2018

From heavy load to gymnastics...what else?? Get yourself ready for the beach...

CrossFit Cardiff WoD

Within 15mins complete the below ascending ladder:
1, 2, 3, 4 etc
2, 4, 6, 8 etc
4, 8, 12, 16 etc
Handstand Push Ups
Chest to bar pull ups
Box Jumps (24/20")

Please post rounds and reps to comments...

WoD - Wednesday 6th December, 2017

December 5, 2017

Ducks are rife IN around the box. Potentially with lots of attractive water features nearby: Roath Park lake, puddles in ditches on Newport Road and the swamp over on Lamby Way, they seem to like the area very much.

BIG Ducks, often 'Mallards' and male, make their way into the gym undetected. In fact they are so well disguised amongst the bumper plates, air assault bikes and plyo boxes that are usually heard and not seen.
Please be careful, on the look out and if you catch them, do not hesitate....shoot!

CrossFit Cardiff WoD

2017 Regional WoD 1
For time:
1200m Run*
12 Rounds of:
4 Strict HSPUs
8 CTB Pull Ups
12 Air Squats

*this is to the Penylan Fish bar, not INSIDE the fish bar, but ALONGSIDE it! Just ignore the wonderful smell.

Please post times to the whiteboard...

WoD - Monday 6th November, 2017

November 5, 2017

Another week and time to start a buzz with the Partner League WoD 2...

Alex. Tsfasman, otherwise known as Joseph Joseph, would have thought this ten minute was full of utter bastards!

Can anyone delve into my tired, mildly jet lagged mind and solve the puzzle! Guesses to comments please team. The nearest will be judged through PLWoD2 by Ash while only wearing his pants!

Remember, this week's workout is on Wednesday. Unfortunately though, you have to survive tomorrow and Tuesday first!

CrossFit Cardiff WoD

21 - 15 - 9 Complex
8 Deadlifts
7 Cleans
6 Snatch
8 Pull Ups
7 Chest To Bar Pull ups
6 Bar Muscle Ups
Then 6, 5, 4 and finally 4, 3, 2.

The bar is loaded to 70/50kg. Cleans and snatches can be performed anyhow.

For an explanation of the work out, as well as an prove that super humans do exist, watch this video...

NO, thats not me judging him, it is in fact, Sweet Baby Jesus!

The picture below, may or may not accompany the above clue...

Wednesday - 17th May 2017

May 16, 2017

Thank you all for NOT vomiting in the chalk buckets.

CrossFit Cardiff WoD

For Time:
150 Double Unders
50 Deadlifts (80/60kg)
25 CTB Pull Ups

Please post times to comments...