Workout of the day
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Fitness
Welcome to the weekend, let’s hope that it is full of sun, fitness fun and CrossFit games qualifications!
CrossFit Cardiff WoD
Within 2 minutes complete:
10 Dumbbell snatch (30/22.5kg)
10 Box jump overs (24/20”)
Max chest to bar pull ups
Rest 2 minutes between rounds.
Continue until you reach 75 pull ups
Tomorrow will see the first day of competition for Kerri and her team at the 2025 CrossFit Games semi-finals. Over the next three days she will have to do the workouts in a certain order and rank top 20 in the world to qualify for the CrossFit Games.
Keep every single thing crossed for her and please wish her luck when you see her about the box.
CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8
Back rack walking lunge
Specialty
4 Sets
2 Clean pull + high hang power clean + power clean + 2 push press (50%)
4 Sets
Clean deadlift + clean pull + power clean + clean + jerk
(60-70%)
10 - 10 - 10
Hover deadlift
Mid-week and it feels like the end already, despite two back to back four dayers. Today and two more to go before a weekend break!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15 Toes to bar
15 Press ups
30 Air squats
Well if you have Easter cobwebs that you decided not to blow out with today’s total shitfest then that’s your fault. Luckily we care about you and so have another opportunity for you. You are very welcome!
CrossFit Cardiff WoD
Within 6 minutes and for 4 rounds:
Run 400m
Row 500m
Max calorie echo bike
Rest 2 minutes between rounds
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold
The first of a few, Bank Holiday Monday hang overs! Hopefully a fitness hangover rather than a real one. But… with this Sunshine today, I wouldn’t blame any of you.
I am very much hoping for a meat hangover, pray for me.
SCALE this workout to ensure that you can KEEP moving. Do NOT do it in singles. Trust me, an RX by your name may well hurt a lot less and be far worse for your fitness.
CrossFit Cardiff WoD
For time:
10 - 9 - 8… 3 - 2 - 1 reps of:
Power clean
Front Squat
Push jerk
Barbell: 70/55kg
I promise a better show next week, promise.
CrossFit Cardiff WoD
5 rounds for time:
50 Double unders
10 GHD sit ups
5 Hang cleans (90/65kg)
I used to travel to China for the weekend. How I didn’t end up on the news is beyond me.
CrossFit Cardiff WoD
For 6 Rounds, within 1:30mins complete:
200m Run
Max burpee box jump overs (24/20”)
Rest 1:30mins between rounds
Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then…
Every 90 seconds for 3 rounds:
Clean, hang clean, push press + jerk @ 50%
Back squatS
Build to a heavy 8
Maybe it’s because I am writing this from Schiphol airport at 06:37 and have already flown from Denmark. That’ll be why my brain is complete and utter mush! Driving home from London will be fun!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 16 minutes of:
8 Double dumbbell front squat (50/35lbs)
8 Bar muscle ups
15/12 Calorie echo bike
Just in case your arms aren’t hanging off, here you go;..
CrossFit Cardiff WoD
Increasing load each set:
9 - 9 - 9 Strict press
6 - 6 - 6 Push press
3 - 3 - 3 Push Jerk
Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then..
3 rounds, every 90 seconds:
Clean, hang clean, push press + jerk (50%)
Back squat
Build to a heavy 10 rep for the day
The Friday Feeling! Something that you are not going to get with this stinking workout.
CrossFit Cardiff WoD
6 Rounds for time of:
60 Double unders
30 Kettlebell swings (24/16kg)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Told you didn’t I! As soon as those clocks bounced forwards we were in for a TREAT!!! 😎😎😎😎
CrossFit Cardiff WoD
For Max Load:
5 - 5 - 5 - 5 - 5
Back Squat
10 - 10 - 10 - 10 - 10
Hip Extensions
Specialty
A: 3 - 3 - 3
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk
Seated Strict press
B: 3 - 3 - 3
Superset with 8 frontal, lateral and rear delt raise
We are going to rent the gym out, once per week at the 08:00 class to the cockerpoo cafe! A bunch of “cute” dogs will be running around the gym for all of you to play with… April fools f**kers! Had it been the GSP cafe that would not have been an April fools.
CrossFit Cardiff WoD
For Time:
Run 1 Mile - 800m - 600m
50 - 40 - 30
Wall Balls (20/14lbs)
25 - 20 - 15
Chest to bar pull ups
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice
3 Sets:
20 Wide grip pull-ups*
*Max strict pull-ups into banded pull ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 10s off x 9:
Hollow hold
Well then, that’s it. It is officially the British Summer Time! Stand yourselves by for some serious good weather and constant harassment from Tom trying to show you his white bits.
We will be on the beach before you know it.
CrossFit Cardiff WoD
“Grace”
For time:
30 Clean & jerks (60/40kg)
Tuva is popping her cherry today… go easy on her please!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
Row 500m
In 5 days (or something) the sun will set at 19:5something. Meaning that the summer is well on the way and you NEED to get those butt cheeks ready… it’s a good job we’ve got your back!!
CrossFit Cardiff WoD
Deadlift
10 - 10 - 6 - 6 - 4 - 4
Increase load as reps descrease
I mean you are not going to like it, but it’s way better than skierging while sat down, or echo biking with one leg so… wind your necks in.
CrossFit Cardiff WoD
5 Rounds for time of:
20 Wall balls (20/14lbs)
50 Double unders
10 Bar muscle ups
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice
3 Sets:
20 Wide grip pull - ups*
*Max strict pull - ups into banded pull-ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
Tabata hollow hold
It’s the FRICKING WEEKEND… enjoy!!!
CrossFit Cardiff Partner WoD
150 Calorie Echo Bike
200 Wall Balls (20/14lb)
150 Calorie Echo bike
Split however
Mid-week and over the hill, you are headed violently towards the weekend safe in the knowledge that the Welsh rugby team are entirely safe from receiving a complete battering from anyone.
CrossFit Cardiff WoD
Front squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Straight sets, every 3 minutes
If that games workout didn’t mess you up beyond all belief then this will…
CrossFit Cardiff WoD
A: 1000m row
Straight Into..
B: 4 Rounds for time of:
25 pull ups
7 Push jerks (60/40kg)
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10-20% of 5 minute test
Or butterfly practice
3 Sets
20 Ring Rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 20s off x 8
Hollow hold
Monday and starting the week with a god awful shit loads of fun workout, you are going to love it!
Aside from that, considering that there are more Irish in the gym than Welsh… Happy St Patricks Day, to all you shamrock loving legends!
You are here of course not to take part but… to take over!
CrossFit Cardiff WoD
“Time Priority Nasty Nancy”
Complete as many rounds and reps as possible within 25 minutes of:
500m Run
15 Overhead Squats (185/125lb)
15 bar facing burpees
