Workout of the day
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Fitnes
Welcome to a new week! We start with a workout that absolutely savaged a very fit man called Danny Watson! A very good friend who, I named my second dog after, and old school coach of the gym. This original benchmark girl created the requirement for a few hours of relaxation!
You all will be fine i’m sure!
CrossFit Cardiff WoD
”Christine”
3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box jumps (24/20”)
Mid week and on the rundown for the weekend! Not long now before you will be partying hard, getting smashed and trying to do some fitness between!
Roll on the weekend!
CrossFit Cardiff WoD
Deadlifts:
10 - 10 - 10 - 10 - 10
Heavy AF and straight sets
I have just signed up for my god knows how manyth (is that a word?) CrossFit Games Open… I think 13th. Bonkers! Now it’s your turn, sign up (there is a link below) and join the CrossFit Cardiff team roster!
If you have zero read what the open is then have a watch of this, it is old but very cool…
More info regarding our intramural teams will be coming soon.
Register HERE
We have another chance tomorrow to have a feel for the style of the workouts, maybe not the best way to get you to sign up! 😂😂
CrossFit Cardiff WoD
’20.2’
Complete as many rounds and reps as possible within 20 minutes of:
4 Dumbbell thrusters (2 x 50/35lbs)
6 Toes to bar
24 Double unders
Specialty
Ring muscle up progressions
B: 3 sets of:
15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
5 - 10 Strict ring pull-ups
Just the WoD… and specialty…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back Squat
These are vile, heavy and straight sets. 4 working sets with a heavy arsed barbell throughout.
Specialty
A: Ring muscle up progressions
B: 15 Support ring swings
15 Bottom support ring swings
5 - 10 Kipping ring dips
It’s extremely hard to type from this glass cage of emotion. And therefore, that’s all you’re getting! Thanks for the shots f**kers! 😉
CrossFit Cardiff WoD
Air Force WoD
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat
Barbell loaded at (40/30kg)
Perform 4 burpees on the minute, every minute. Including the first.
THE HAPPIEST OF BIRTHDAYS TO ONE OF THE LEGENDS OF THE BOX…ATTILA!!!
Penblwydd Hapus brother, I hope you have a fucking awesome day dude! Massive love from everyone at the box. Come in and get those calories done!
CrossFit Cardiff WoD
Every 6 mins for 5 rounds:
40 Double unders
20/16 Calorie assault bike
Specialty
This might be almost entire incorrect but…
Kipping handstand press ups
Every minute, on the minute, for 10 minutes…
3 - 5 reps
5 rounds of:
5 bench press
15s L sit
Again again, you have made it to a weekend filled full of good food, good people, some sweat and hopefully DOMs and even the potential of a cheeky beer of two!
My goal for this weekend is not to be awake before 7am. Fingers crossed!
Happy weekend ledges!
CrossFit Cardiff WoD
3 rounds for time of:
12 Handstand push ups
12 Burpee box jump overs (24/20”)
Run 200m
Go HARD on this please! As if you would never have to do another workout again!
A cheeky and slightly altered benchmark girl for you tomorrow. You have CrossFit.com to thank!
Now then, once you lot have done this, and the week is out of the way, we will only be a few days away from when it will be time for the men reading this to start thinking about their Christmas shopping!
CrossFit Cardiff WoD
Extended Elizabeth
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Power cleans (60/40kg)
Ring dips
Happy Monday all! This is an important post. Please read on with reference to the adjusted timetable for tomorrow and Tuesday…
Private Police Event
Please see below for the adjusted timings, scheduled for classes this coming Monday/Tuesday
Monday
06:00 - 07:00 AM WoD Class 😳😴
12:00 Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class
Tuesday
06:00 - 07:00 AM WoD Class 😳😴
09:30 - 10:30: WoD Class: CANCELLED
12:00 - 12:45: Metcon: CANCELLED
15:00 - 16:30: Open Gym: CANCELLED
17:00 - 18:00: WoD Class
18:00 - 19:00: WoD Class
19:00 - 20:00: WoD Class
Timings return to normal from Wednesday you utter bunch of studs! This week Conroy has the reigns and he is being pretty evil! 😬
CrossFit Cardiff WoD
4 rounds each for time:
Run 200m
20/15 Assault bike calories
Rest 8 mins between rounds
Hump day! Thats all I have...sorry, more tomorrow...I promise!
CrossFit Cardiff WoD
For Time:
21 - 15 - 9
Calorie Assault Bike
Burpees
Rest 5mins
For Time:
21 - 15 - 9
Calorie Row
Burpees
Please write two separate times to the whiteboard...
