WoD - Monday 20th November, 2023

The CrossFit Cardiff Xmas Do 2023 is upon us. An event has been set up and I’m fucked if I can unfortunately I am unable to invite anyone to it on Facebook.
The event link has been pasted below, as an addition, this is a members only event and so unfortunately no plus 1s for the most part, unless your other half is a member.

Tickets can are invisible and can be paid for at the gym. Bring chas please! £20 per ticket

CLICK HERE

And so as you know… responding with “interested” doth butter no parsnips… get yourself sorted and commit to a hang over from hell. If you need any support, text Nick Webb, he is a veteran!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar
10 Burpees

WoD - Saturday 11th December, 2021

The wait is over! On this day, a few things will happen:
1. We will get a decent level thrashing from a horrendous 12 Days of Xmas workout!
2. Ian Davies will be sweating like a marine in a spelling test trying to get all of you lot booked in to make your hair look luscious.
3. I will lose members due to your drunken actions at the CrossFit Cardiff Xmas party!

And we can’t wait!

Now then, let’s hope the next piece actually helps with the carnage this year…

Play the song and simply replace the gift with vile movements! Then, you understand the flow of the workout.

Now, we needed a new one, and so I have changed the workout. It will be performed as a partner workout, read on to discover your fate…

CrossFit Cardiff 12 days of Christmas Partner WoD
Complete for time:
1 Partner Deadlift (200/160)
200m Buddy carry (anyhow)
3 Rope climbs (split as needed)
4 Thrusters (60/40kg)
5 Bar muscle ups (split as needed)
6 Power cleans (60/40kg)
7 Synchro burpees to target (pull up bar)
8 Front squats (60/40kg)
9 Weighted GHD sit ups (20/14lbs)
10 Assault bike calories
11 Synchro double unders
12 2 for 1 wall balls (20/14lbs)

The following movements will be alternated between partners per round.
Thrusters
Power cleans
Front Squats
Weighted GHD Sit ups
Assault bike calories

Everything will be explained on the day… it will need to be!

WoD - Friday 10th December, 20121

That’s it, the wait is over. It’s been a tough two years and we have finally arrived. You deserve to let your hair down and go F’ing bonkers! DOOOOOO IT!

Get your spray tans on and lose those inhibitions, it’s the CrossFit Cardiff Xmas party time!

CrossFit Cardiff WoD
Complete 10 rounds for time of:
6 Dumbbell step overs (2x50/35lb)
6 Knees to elbow
30 Double unders 

WoD - Tuesday 7th December, 2021

Afternoon legends. With the pending Xmas party taking over your thoughts for the rest of this week, I want to add a little more excitement into the mix.

On Saturday, the day off, we will be getting stuck into our famous 12 days of Xmas wod. Where, you will absolutely f**k up the order of the workout, despite Mikey B singing it to you in the style of the song plus…be strongly encouraged (bullied) into wearing Xmas jumpers for the event! At least the warm up!

Do it!

The workout will be released on Friday night, just stand by for a decent level thrashing!

CrossFit Cardiff WoD
Within 25 minutes, complete as many rounds and reps possible of:
1 Km run
3 Rope climbs
1 Mile assault bike
30 Single arm dumbbell hang snatch (50/35lb)*

*swap hands every 5 reps to maintain speed

Specialty
Handstand push-ups

1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps

3 sets
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)

3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups 

WoD - Monday 16th November, 2020

Right back into the flow of it all now, lockdown is officially over and so we can kick our own butts into the next millennium.

This coming weekend we are hosting a CrossFit L1 seminar for a few reasons but the top two are:

1. Cool folk need their L1’s to be able to go forwards and open cool CrossFit gyms.

2. I have a very hungry dog and NEED to work.

Never fear though, Conners is more than happy to brave the November weather and get you bad asses out and fit at a mysterious location! Look out for further announcements on the members group and blog.

Lastly of note, have a butchers at the Facebook members page, details of our slightly adjusted CrossFit Cardiff Xmas party are up and live. Get stuck in!

CrossFit Cardiff WoD
On a 16 minute running clock, ascend the ladder:
5 - 10 - 15 - 20 etc reps of…
Wall balls (20/14lbs)
Kettlebell Swings (20/24kg)

Get those completed reps up to the whiteboard please legends…

WoD - Wednesday 18th December, 2019

What’s wrong with your legs bro? Looks like you are struggling to run!! The Manchester mile, on heat, will do that to you! Now, don’t worry about that, it won’t be a few weighted squats preventing you from walking on Saturday!
I have warned Tiny Rebel’s bar staff off, they know what to expect!

Below, as a reminder, the Xmas opening hour. The Workout included within that section is not tomorrow’s, but something to do if you show up and find the gym closed…because you can’t read! 🤦🏻‍♂️

CrossFit Cardiff Xmas Opening Times

Should you decide to ignore this post…

CrossFit Cardiff Silly Season WoD

4 Rounds for time:
Run 400m
50 Air Squats
25 Burpees

Before you leave, go home and drink multiple beers…write your time in the dust on the boot of your car.

Sunday 22nd December - CLOSED (The staff plan on getting so drunk at the Xmas party that even if they were required to, they wouldn’t be able to insert their keys in the gym door! I hope you will support this effort by buying them all a drink!)
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done and the final mince pie eaten
Boxing Day - CLOSED
Dates between - 27th - 31st - 10:00 - 11:00: WoD Class. 11:00 - 12:30: Open Gym
New Years Day - CLOSED

Normal hours will resume on January 2nd, so that you can hit the ground running in your fancy new clobber.

CrossFit Cardiff WoD

Within 12 minutes complete as many rounds and reps as possible of:
30 Double Unders
10 Burpees 
3 Bar muscle ups

Use those massive shoulders to control a pen towards the whiteboard, get your rounds and reps up there…

WoD - Friday 29th November, 2019

Friday! Get in! And there’s rugby! Not before a complete kicking down at the gym of course! 

Meanwhile I will be praying to the travel gods and the French side of the Eurostar! Scan baggage once and right you muppets! Although megabus is wonderful, I’d rather not have to use it again!

By the way, it’s officially December on Sunday, meaning that you can put a Christmas Tree up without getting a slap in the face from Batman!

CrossFit Cardiff WoD

4 rounds for time:
75 Double unders
20 Ring dips
2 Deadlifts (160/110kg)

Good luck with these spine breaking, Dav’s would actually die, heavy deadlifts. I think I would actually rather handstand walk! Times up please!

WoD - Thursday 28th November, 2019

Who needs 7 minute abs when you have Tabata hollow rocks? Done in 4 and can’t breath, sneeze or comfortably poo for the next few hours! 

Roll out of bed in the morning, three times a week and do it. I’ll be able to open my beer on your slabs come the Xmas party!

And my abs had only just stopped hurting from last Tuesday’s workout. 

I bet you all forgot about your abs when you were 27 wall balls in right? I’m sure someone has put that target up higher over night! Scumbags!

CrossFit Cardiff WoD

For time:
Run 800m
21 - 15 - 9
Toes to rings
Hang power snatch (35/25kg)
Run 800m

A very tasty sandwich, get your times up to the board…man this week is FLOWN by! One more closer to the party of the century!

WoD - Wednesday 27th November, 2019

GET YOUR XMAS PARTY TICKETS PAID FOR!!!

The room hire is sorted, the beer is brewing and the awards acceptance speeches are being prepared. Do NOT miss out because you “forgot to go to the cash machine”. Lucky for some, Friday 13th is the cut off date! Do it, do it now, today, get after it! Come on!

Oh, and click that magic button yes on the FB event! I have to tell them how many blankets they will need to wrap around how many pigs!

It’s lunch time, the perfect time to GO TO THE CASH MACHINE!!

Anyway, two parter tomorrow

CrossFit Cardiff WoD

A) Within 20 minutes, work through:

• 3 sets of 10 (max) hip extensions

• 3 sets of 10 (max) back extensions

• Tabata Hollow Rocks

B) For time:
50 Calorie assaut bike
50 Wall balls (20/14lbs)

WoD - Tuesday 19t November, 2019

Although to some, this may appear to be bullying, it really couldn’t be further from the truth! My intentions come from 100% good will rather than pure evil!
Should Ollie decide to take his mother up on the offer of, I’m sure, a delicious meal coupled with an extremely festive evening he will: wake up refreshed and in the good books, hang over free yet unable to put his finger on the bizarre gut wrenching feeling, cursing through his veins.
It is simple…FOMO! Fear of missing out. And, yes he did miss out! Maybe the hang over that he will be suffering as a result will cause him to doubt his decision, until he has the inevitable light bulb moment once the craft beer fog lifts…”man that was totally worth it!”

The second reason for my apparent onslaught is easy…I really want to meet his mother and see what she’s like when smashed!

Speaking of the Xmas party, get your monies in for tickets and…tomorrows workout is the perfect pre-party pump!

CrossFit Cardiff WoD

10 Rounds for time of:
5 Strict pull ups
10 Press ups
15 GHD/ab mat sit ups

Use your newly sculpted biceps to guide that whiteboard marker in writing your times down…

WoD - Tuesday 12th November, 2019

It’s that time team, start getting your butts to the cash machine and hand over the hard earned pennies to a coach in exchange for a knowing wink, acting as a ticket to this years complete Xmas carnage!

We will be taking over the entire upstairs of Tiny Rebel, yet again, and partying hard into the early hours. Similarly to last year, a hot buffet will be provided - not purely so that Hannah can launch pigs in blankets at her vegan sister - but so that we can eat it…maybe I will even get some myself.

Some money will be behind the bar for a welcome drink (redeemable via a voucher), and at some point during the evening the esteemed CrossFit Cardiff Xmas Awards will be announced, hopefully when I am still sober enough to speak and the rest of you are almost drunk enough to heckle!

Whatever else happens stays within the four walls of the establishment, strictly confidential. Just make sure you do not miss it.

£20 to a coach please, if you miss it you will long regret it! Trust us!

CrossFit Cardiff WoD

5 Rounds For Time of:
50 Double Unders
10 Toes To Bar
10 Deadlifts (100/70kg)

Get those times up to the board and PAY A COACH FOR YOUR XMAS TICKET