WoD - Tuesday 12th May, 2020

Lunges good? Nope, feeling like they are on fire? Yep!

Queueing for supermarkets mid COVID crisis as a CrossFitter is so unfortunate. Lungs battered from your morning WoD, rather than catch up on emails or watch the latest, greatest CrossFit Cardiff social media content…all you are really doing is trying to stifle a cough so that the rest of the shoppers don’t think that you are out and about with The ‘Rona!
Sorry!

Hopefully your legs have recovered from cracking the hero workout Chad, and you are able to push through. Tomorrow you are going to need them!

Lastly, don’t forget your scores for Iso Open WoD 2, uploaded by close of play today please! Here is the link

CrossFit Cardiff HomeFit WoD

Tabata:
Double unders
Rest 1 min
Abmat sit ups
Rest 1 min
Air squats

Cumulate every rep completed for your score.

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Just you

Warm up
Complete a slow AMRAP of:
50 Single unders
20 Cossack squats
10 Tempo wall squats (5s descent, 1s pause, 1s ascent)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 11th May, 2020

Lets hope you lot slapped thick layers of sun cream on this weekend while laying in the beautiful rays drinking good beer!
So many of you legends cracked Chad, Sara was extremely humbled and thankful! I hope you’re calves are recovering well.

Start the week with a blast, get a dumbbell or a rucksack and smash yourself!

CrossFit Cardiff HomeFit WoD

For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Dumbbell snatch (50/35lbs)
Dumbbell facing burpees

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1 Dumbbell (50/35lbs)
Empty barbell
1 Rucksack

Warm up
3 Rounds not for time:
50 Pencil jump
15 DB bent over rows
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 28th April, 20120

Anything is possible hey…for example I saw an old member of the gym on a dog walk today, Ross or Poodle if anyone remembers him. Someone who could return to CrossFit tomorrow and destroy most of us in a workout.
Anyway, he has a zoom call for first aid and manual handling training tomorrow. 25 folk doing both online. Sounds horrendous. And so I guess anything really is possible, aside of course from his better half being able to actually cut his hair without making him look like a total muppet…maybe that was intentional though.

What certainly is possible however, is a partner WoD on zoom. EASY!

CrossFit Cardiff HomeFit Partner WoD

Complete for time:
10 Rounds* of: 
30 Double unders
10 Hang power snatch (35/25kg)

With no rest:

10 Rounds* of: 
30 Double unders
10 Hang clean & jerks (35/25kg)

*these rounds are in a you go, I go style.

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RX: 35/25kg Barbell
Options: 1 DB/KB (alternating arms per rep)
1 rucksack

Warm up
Run 800m (2 mins jogging on the spot and 1 min high knees)
50 Pencil jumps (single unders, no rope)
Run 400m (1 min jogging on the spot and 1 min high knees)
35 Good mornings (with 1DB/KB/RS)
Run 200m (1 min high knees))
15 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 24th April, 2020

Lets finish the week with a hero. Now this is a difficult workout. Scale if necessary, trust me it won’t cause you to sacrifice your workout and I promise your mother will still love you.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

CrossFit Cardiff HomeFit WoD

“Whitten”
5 Rounds for time of:
22 Kettlebell Swings (32/24kg)
22 Box jumps (24/20”)
Run 400m (90s of high knees as an alternative)
22 Burpees
22 Wall balls (20/14lbs)

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RX: 32/24kg Kettlebell
Alternative: lighter loading. Dumbbell swings (see video here)
Rucksack

Warm up
Run 400m (90s of high knees)
Then:
2 Rounds of 10 reps of each workout movement
then:
Run 400m (90s of high knees)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Thursday 23rd April, 2020

I’d like you to note that this is the blog for Thursday and I have yet to talk about the weather. And, the only reason that I am going to start waffling about it now is that i’d like you all to take note of the shitty conditions that I had to demo that workout under. Moist!
Even requiring me to quickly convert my “ab mat” into a rain cover for the camera. Versatile little bastard that hoodie!

Apart from the rain, it’s a fun workout…HAMSTRINGS!

CrossFit Cardiff HomeFit WoD

3 Rounds for time of:
30 Deadlift (60/40kg)
60 Sit ups
90 Double unders

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RX: 60/40kg Barbell
1 or 2 DB/KB (If using 1, then hold in a sumo stance with both hands)
1 Rucksack held in a sumo stance as above

Warm up
3 Rounds not for time:
Run 200m
20 Step ups
30s plank hold
30 Pencil jumps

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Thursday 16th April, 2020

Sorry for the late post team, I’ve been too busy saving my shed from wasps. The little bastards!

Anyway, i’ll be fast! Here you go…

CrossFit Cardiff HomeFit WoD

A For time:
50 burpee box jumps/step ups- jump up from burpee

Rest 5 mins

B Repeat part A - step up from burpee 

C Accessory:

Dumbbell Row
15 - 15 - 15
Rest as needed after each set

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 13th April, 2020

We actually will have more classes tomorrow than we usually would! You are more than welcome!

I hope you have all been careful throughout the weekend, ensuring that you remained in the little sanctuary’s of your back gardens/balconies/window sills.

Back into another week of HomeFit with Ash at the helm once more. A little twist on tomorrow, a partner workout. Let’s see how many of you can organise a time to go, on a call with your buddy, share and let us know.

Continue to take care and each day is one closer to this all being over again.

CrossFit Cardiff HomeFit WoD

5 rounds for time:
20 Kettlebell swings (24/16kg)
20 Burpees

This is RX’d as a partner workout. In a I go, you go style. Should you not have a partner, then simply time each round, and rest the same between each (1 : 1 work to rest)

Warm up
3 Rounds not for time:
20 Good mornings (with load should you have it)
40 High knees
10 Burpees