WoD - Tuesday 6th June, 2023

Now after that utterly savage complex, indeed true should you have lifted a load that made you want to shit yourself half way through.

Now then, rather than create that issue again, tomorrow you guys are going to get yourselves pumped to the ying yang and get your shoulders ready for the beach!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
15 Dumbbell shoulder to overhead (2x50/35lb)
10 Burpees

GOOD LUCK!!

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.

3 Sets
6 Strict chest to ring strict pull up
12 Dumbbell bench press
12 Weighted tuck up

WoD - Monday 8th May, 2023

Evening all! Here’s to hoping that you all had a good time over the weekend and DID NOT vomit in my gym during the beer mile! And, if you did vomit outside, I won’t be slipping over in it when next coming to the box. 😉

Remember, thanks to the new King, lots of you have the day off tomorrow! It is a bank holiday. The timings of the gym’s opening hours are up on team up and are below:

Monday May 8th Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie assault bike
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
10 Burpees
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
These are you go, I go rounds.

WoD - Friday 29th July, 2022

The last Friday of July, this year, as with all others is fricking motoring past!

Auto corrects are hellish weird by the way, fricking just corrected to tricking and I have never text someone telling them to Duck Off!! 🤷🏻‍♂️🤷🏻‍♂️

Enjoy the weekend please ducks (guess what that was supposed to be)! 😉

CrossFit Cardiff WoD
For time:
50 Calorie row
50 Double dumbbell devils press (50/35lbs)
50 Calorie row

*just so that you know, this workout is savage… SCALE IT

WoD - Friday 4th September, 2020

Everyone still loves the assault bike hey? Maybe except for Christie, was it too much for you still mate? I’m guessing that’s why she decided to cancel her pre-booked slot at today’s morning class. The memory of her early departure from last week’s class still fresh in her mind, Christie has clearly been scared by the sight of so many folk struggling to find their keys!

Not to worry, no more of that this week…or will there?

CrossFit Cardiff WoD

Every minute on the minute for 10 mins:
5-10 handstand push ups (based on your current abilities)

4 Rounds for time:
20 Dumbbell power cleans (2x50/35lb DBs)
30 Dumbbell box step overs (24/20”)

Please get times up to the whiteboard and enjoy your weekend!

WoD - Friday 21st August, 2020

Finally instalment prior to the weekend.

If you lot are interested, Eric Roza (the new owner of CrossFit) put out a pretty cool “Community Town Hall” (essentially a brief of what has happened recently and what is new to come), some communications from the horses mouth. Information for the direction that the company is going in. If you have been involved for any length of time, you will understand that this is a big deal, the first time I’ve ever seen it happen.

Enjoy, here is the link…link

Drink a beer while you’re watching…

CrossFit Cardiff WoD
Within 10 minutes, complete as many reps as possible of:
15 Burpees
50 Double unders
Rest 5 mins
Within 10 minutes, complete as many reps as possible of:
10/7 Calorie assault bike
10 Dumbbell snatch (50/35lbs)

Please get both AMRAP scores up to the whiteboard and head out for a boozy Friday night…

WoD - Friday 24th July, 2020

Alright, with a week outside done and the kit beginning to come back in, we will be adding class timings and some more devilish programming! GOOD LUCK!

Zoom classes will cease as of Monday 27th as well as the super cool (everyone’s favourite) workout demos. However, all those from the past will remain and so if you ever need a workout at home, there are 90 to choose from. Just search through our IGTV for a dose of at home pain.

For ease sake, I will clean up the team up calendar to display our new times, making it easier for you guys to book into class. Please take a look at the timings below, of the additional classes which will be the norm going forwards and until otherwise stated:

New Classes (beginning Monday 27th)
Week Days
08:00 - 09:00 - WoD
12:00 - 13:00 - WoD
17:00 - 18:00 - WoD
18:00 - 19:00 - WoD

Saturday Class
10:30 - 11:30 - WoD

CrossFit Cardiff WoD

3 rounds for time:
200m Overhead dumbbell carry (100m on each arm)
30 Devil press (1x50/35lb)

Please write times to the whiteboard…

WoD - Friday 26th July, 2019

One morning, towards the end of Marine training, when we were all particularly tired, we had an early morning PT session booked into the timetable. 06:00 and with one of the training team, rather than the PTI. Now seeing as these guys new a lot about guns, and not much about how to administer any type of intelligent fitness, simply meant that we were set to get an all out thrashing! One that would make you wish that you were back at home with your mummy, regardless of your age.

We were all up, at 05:00, because you have to shower before you get thrashed (as well as afterwards, of course), stood to attention waiting to see which evil bastard it was who was tasked to make our eyeballs bleed before the sun came up.
06:05 and nothing. 06:10…was it a test? 06:15 Someone was watching us, surely. Seeing what we would do. 06:25. F**k it, we’re going back to bed! 07:50 Back on parade ready for the days training, no second shower (ssshhhh) and this time with a very hung over and sheepish looking Corporal giving us shit, order restored.

…don’t you worry though, that is never happening to you! We will always be there for class, poised to relentlessly administer a damn good thrashing!

CrossFit Cardiff Partner WoD

For time:
20 Devils Press
40m of Overhead Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Front Rack Walking Lunges 
40 DB Thrusters
20 Devils Press
40m of Back Rack Walking Lunges 
40 DB Thrusters
(2xDB 50/35lbs)

Now this will definitely make your eyes bleed. Team times to the board please…

WoD - Tuesday 16th July, 2019

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…

WoD - Monday 14th January, 2019

Before I welcome you legends to another week I just want to mention how fricking cool last week was. A butt ton of you came in to try out the new classes and by the sounds and looks of things, got a lot from it.
The team and I are will be working hard behind the scenes to ensure that the transition is easy as well as conjuring up something cool for the gym’s 8th Birthday, planned for February the 8th. Keep your eyes peeled.

Now then, I’m sure the weekend was kind to you, filled with fun and fortune, maybe some sweating, lifting, but almost definitely all the top notch yoga to polish it all off. Leaving you plenty of time o chill on Sunday night and prep yourselves for yet another beasting!

Any of your legs cramp up at the thought of the stairs on Friday? Yep! Let’s just hope that you aren’t begging for mercy by Wednesday. But, now that Conroy has the reigns, i’m pretty sure that’s going to happen!

CrossFit Cardiff WoD
Six Rounds For Time:
5 Dumbbell Overhead Squat (R arm) (50/35lbs)
5 Strict Pull-ups
5 Dumbbell Overhead Squat (L arm) (50/35lbs)
Run 300m

I did try and warn you. Get those final runs out and chuck your times up. Conroy is lucky that your upper body has been significantly weakened, at least the punches coming his way won’t hurt as much!

Amazing picture of a Kate doing pull ups - thanks woe-rep

WoD - Thursday 22nd November, 2018

Apologies for the tardiness team, I have had a very busy day! And, due to a lack of planning, not only is the blog late, but I have nothing in the house to eat. Still, it takes no time to knock up a quick, easy and tasty stir-fry. Happy days!

Anyway, some cracking efforts today on the lunges, souls were misplaced and glutes tested. They may well be sore tomorrow! Regardless, you guys will be in for a busy class, attacking the legit interval workout in front of the Wales online crew…get your very best nanos out and wear trousers as tight as Alfie’s leggings!

CrossFit Cardiff WoD

3 Rounds of, within 3mins complete:
20/15 Calorie Assault Bike 
15 Burpees
Max reps of Alternating Dumbbell Hang Clean & Jerk (50/35lbs)

Rest for 6mins between rounds. 

PLACE the dumbbells back on the floor before writing your scores on the board please…

WoD - Thursday 1st November, 2018

F**K, November!! Pinch, punch…
You know what that means don’t you?! Massively shit TV is soon going to be upon us, relentless adverts from has been bands selling their greatest hits albums and some sort of dancing show building for a grand finale on Christmas day!
You are going to be resisting the temptation to string up trees and lights and stuff, just remember though…there will be plenty more sickening assault bike workouts before the big day actually arrives!

Now, one thing you can get excited about…the 2018 CrossFit Cardiff Christmas Doo!! If last years was anything to go by, this year will be entirely bonkers. Check your facebook account for your invite, more details will be added soon.

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible, within 15mins of:
10 Dumbbell Hang Clean (50/35lbs) 
10 Dumbbell Should To Overhead (50/35lbs) 
10 Box Jumps (30/24”)

These rounds are “you go, I go”

Drag your buddy to his/her feet, stagger to the whiteboard and scribe your blistering scores, please.

WoD - Tuesday 22nd August 2017

Who likes wall balls?? That was about as nasty as I thought it was going to be! 

Remember, in your messy states, that there is a CrossFit Level 1 at the gym this weekend. Therefore the gym will be closed. However, Hannah will be leading a session at Roath Park with some evil dumbbells, you'll love it! 
The good news about it though, is that as soon as you're done you can recover fast with Joe's ice cream! 

The WoD will start at 11am, meet by the wreck/library/park...just look for a group of handsome f**ckers loitering about soon to dominate some fitness. 

Back to tomorrow. It's awesome to see so many of you getting stuck into the accessory program; oh and by the way, in case you hadn't guessed...it's hard! Tomorrow starts week 2. Don't be afraid to scale back to week one. 

LASTLY, THIS COMING MONDAY (BANK HOLIDAY) THE GYM WILL BE OPEN FROM 12 - 2pm. NO CLASS, JUST OPEN GYM.

CrossFit Cardiff WoD

Front Rack Walking Lunge
14 - 14 - 14 - 14

Go as heavy as good technique will allow. 

Accessory Program - Week 2
3 x 5 eccentric pull ups (1 second up/7 HONEST down - use band if required)

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 1 and 2:
12 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
1 minute heavy KB hold - hug in front, do NOT lean back.

Superset between Set 2 and 3:
12 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
1 minute heavy KB hold - hug in front, do NOT lean back

2 Rounds not for time, but for form of:
5 Kip swings plus 1 kip (big focus on lats pulling)
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. IT IS SUPPOSED TO BUUUUURN.
8 GHD eccentric Hip extensions (8 seconds down/fast as possible up - to a controlled and correct superman position) 
5 Kip swings plus 1 kip - like a kip swing sandwich