WoD - Tuesday 21st January, 2025

The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.

For example, good luck to your lower backs!

CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee

Specialty
5:00 Max pull ups

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

WoD - Thursday 22nd June, 2023

Well none of you are going to rock up for this workout are you. Those cherries will be picked!

Although it is only 3200 total meters, if certainly will not feel like that!

CrossFit Cardiff WoD
8 Rounds for time:
Run 400m
Rest 90 seconds

Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch

Every minute for 5 minutes
3 Power snatch

Every minute for 5 minutes
1 Power snatch

3 Sets
1 Length front rack carry
20 Hip extensions

WoD - Tuesday 8th March, 2022

If your name is Christie and you were subject to that workout previously while I was testing it, I am sorry (not sorry)! It after all being… fun!

Now then. Another workout that I have already tested which, you nor your quads will appreciate is coming your way tomorrow. All you need to know is that I was anything but ready and wonderful for the up and coming lectures…

CrossFit Cardiff Partner WoD
5 rounds of:
Within 30s complete a max calorie assault bike sprint
Rest 90 seconds between rounds.

The only partner element of this workout is the fact that the score is accumulative. You don’t get help I’m afraid.

Scores up before you drag yourself out of the gym please!

Specialty
Handstand holds

A: Free standing handstand practice

Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry

WoD - Wednesday 12th January, 2022

Yep, totally forgot to do this!

Sorry team, that’s what happens when you actually have a morning off work. Only took 11 years to forget!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
1000m Bike
500m Row

Please get rounds and reps up to the whiteboard…

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 - Monday 28th September, 2020

Well it’s been a really busy day on Saturday. Speed was of the essence meaning that not only did the old wall mounted rig come down, but the new one went up.
One hell of a day’s graft. Super early morning hero workout, followed by a load on manly stuff, followed by a massive coffee, and more manly arsed stuff! Ending the day with copious amounts of manly beer! Legit!

What that all meant was, is that I had a free day today in the sunshine. Which was well spent being butchered by Han and bonding with the furry legend! Happy days!

CrossFit Cardiff WoD
In teams of 3, perform 15 rounds for time of:
20/15 Calorie assault bike
200m Run
50 Double unders

These are you go, I go rounds.

Get those times up to the whiteboard before you leave into lockdown…