Workout of the day
Viewing entries tagged
Dumbbell
Short but sweet (the post not the workout), welcome to the week!
CrossFit Cardiff WoD
For time:
30 Toes to bar
40 Dumbbell hang snatch
50 Dumbbell step overs
40 Dumbbell hang snatch
30 Toes to bar
Dumbbell loading: 50/35lb
One dumbbell, make the sets long and sucky! Pick a weight that you can do lots and lots of reps prior to stopping… if at all.
Anyone else’s legs destroyed from hero workouts? And now shoulders from 3 sets of max pressing?! Yep…same here. I told you your boulders would be ready and looking good for the summer Iso!
Just incase though. Tomorrow a mid-distance sprint will definitely sort you out! Just think, no single person can ever have enough devils press!
While you are drinking good beer (https://www.now.brewdog.com) in the sun this coming bank holiday weekend, why not listen to a super cool podcast. Luckily I have one for you…The Sevan Podcast. Do it!
CrossFit Cardiff HomeFit WoD
Complete as many rounds and reps as possible, within 12 minutes of:
Run 200m
10 Devils press (2x50/35lbs)
Loading
2 Dumbbells/Kettlebells
1 Dumbbell/Kettlebell
1 Rucksack
Warm up
Once through at a steady pace:
Run 400m
5 Dumbbell deadlift
Run 400m
5 Dumbbell Hang snatch
Rest 2 minutes
Once through at a game pace:
Run 200m
5 Devils press
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
After nine plus years in business we have finally executed our first online class, what an amazing pain in the arse it was…
amazing because the workout hurt, I got to see some of you legends throwing down and we even got some coaching! Pain in the arse because my skipping rope had a meltdown, it started raining halfway through and so I had to get an umbrella to prevent my laptop from blowing up…the wind however, had different ideas!
Anyway, I ramble! In order to allow for more folk to get stuck in we will be leading classes, on zoom, at 08:00 and 18:00 Monday - Friday until we are released from our home arrests! 🤙🏼
Keep eyes on the facebook members group for the codes to each. Get on zoom, get registered for free account, and MUTE YOUR MIC’s after you’ve said hello! See you in “class” team!
CrossFit Cardiff HomeFit WoD
For time:
21 - 21 - 15 - 15 - 9 - 9*
Reps of:
Dumbbell power clean
Dumbbell push press
Rx loading 50/35lbs
*These reps are continuous on each arm for both movements prior to the switch. 21 right arm power cleans, into 21 right arm push press, switch to the left and continue.
Warm up
3 Rounds, not for time of:
50 On the spot high knees (25 on each leg - get faster throughout each round. Knee to reach belly button height)
15 Good mornings. Arms folded over your chest. (video)
5 Close arm press ups
Scales
See picture. Video going live on Facebook and IG
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
Done and dusted! Two days of utter chaos (controlled) with 168 athletes competing across two days at Reebok CrossFit Cardiff.
Thank you for your flexibility with the class timings. Everything is back to normal and you can expect an utterly disgusting sandbag workout any day soon!
CrossFit Cardiff WoD
For time:
20 Dumbbell Snatch (R)
20 Dumbbell Thruster (L)
50 Dumbbell Box Step ups (20”)
20 Dumbbell Snatch (L)
20 Dumbbell Thruster (R)
DB recommended loading at 50/35
Pure and utter stud muffins. That was the general vibe amongst the UK CrossFit community this weekend, especially when the majority of them saw Aris (The Greek God/Adonis) come over the rise and spring like a man possessed up a hill thrashing all competition into the ground, making them wish that they were all back at home sucking on their own thumbs!
Just imagine, running for all your worth, winning, and merely glancing over your shoulder to see the pain in the faces of the weaklings behind you…only to be confronted by a steely eyed dealer of death, hunting you down like Ash on 16 scoops of ice cream. Scary image!
They battled all weekend, well, in reality stupid workouts involving lifting stones and getting up and over stuff and throwing lorry tires in the air got annoyingly in the way of some serious tanning, ball throwing, swimming and the absorbing of sand into every orifice possible! Good luck getting rid of that, car sized hoover attachments is the advice from a beach dwelling veteran!
Finish placements
Flexual Healing - 22
#CliveOnTour - 24
Legit!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Synchro Dumbbell snatch (50/35lbs)
10 Synchro Burpees Over the Dumbbell
Please record sweaty rounds and sweaty reps to the whiteboard…
Over the hump and running quickly down the hill into the weekend! Who's out on the smash? Course you're not...you're going to go the bed early so that you can wake up and train?! Who can do both? I reckon you can, it may hurt, but if you drink enough the night before, you won't even remember it! ;-)
CrossFit Cardiff Partner WoD
Within 15 minutes, and as a pair, complete as many rounds and reps as possible of:
5m Dumbbell Lunge (50/35lbs)
5 Dumbbell Squats (50/35lbs)
30 Double Unders
5m Dumbbell Lunge (50/35lbs)
5 Dumbbell Squats (50/35lbs)
These are you go, I go rounds, with two dumbbells held anyhow.
Please write total rounds to the whiteboard...
Sometimes it is the people who no one imagines anything of who do the things that no one can imagine.
Rest In Peace Alan Turing
CrossFit Cardiff Partner WoD
10 Rounds for time, partners can split as they want:
5 Dumbbell Front Squats (50/35lbs)*
10 Dumbbell Lunges on the spot (50/35lbs)*
5 Dumbbell Front Squats
10 Dumbbell Box Step Overs (24/20"50/35lbs)*
*If the dumbbells touch the floor throughout, the entire round must be performed again.
Please write your bad ass partner times on the whiteboard...
Good morning you lovely buggers! I was so sorry to not be at the gym on Saturday, but had so many cool pictures and videos sent my way throughout the weekend, from the preparation to the execution as well as the drunken aftermath. A few things were common to each picture: you all looked like CrossFitting Fitness Gods; like you were having a ridiculous amount of fun and finally... were all VEEEEERY good looking.
Can we please just take a minute to say thank you to Alex Conners Conroy and Hannah Pressing Ninja Richards for organising with the help of the whole community, such a bad assed day!
Now that you are super pumped for the open...sign up to the F**KER!! DO IT! You KNOW want to!!
Al in mid "bop"
Hannah harnessing her inner Unicorn.
You SEXY beasts!!!
Lastly, the Feb Foundations has just finished and will be descending on the box with huge excitement and a look similar to a rabbit about to be struck by a Volvo! Help them, remember what that day felt like for you; it wasn't that long ago. Guide them through their first few classes, swerve your Volvo safely around, and dish out the sweaty, chalky and hairy hugs post beasting!
CrossFit Cardiff Partner WoD
For time:
25 - 20 - 15 - 10 - 5
Dumbbell Squat Cleans (50/35lbs)
Toes To Bar
Between each round:
100 - 80 - 60 - 40 - 20
Double Unders
Please post your lightening times to comments...
Remember team, the gym is closed for a Level 1 this weekend.
However, some dumbbell madness will be going on at Roath park. Meet at the Reck/Rec/wreck, it's all the same thing, for 10:55.
No coaching, just a cheeky WoD and a laugh!
