WoD - Friday 2nd February, 2024

This is it! The night before the big first game of the 6 nations. Get yourselves into to the gym in the morning, train as hard AF and then head out to get utterly SMASHED! You know you want to! It’s the proper way!

Enjoy your weekends, whatever you get up to, rugby and fitness or not!

Before you do though, this is going to pinch just a little!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull ups
Rest 5 minutes

3 Rounds for time of:
12 Thrusters (50/35kg)
12 Chest to bar pull ups
Rest 5 minutes

3 Rounds for time of:
9 Thrusters (60/40kg)
9 Bar muscle ups

WoD - Monday 18th July, 2022

Huge well done and congratulations to the legends who represented the box like bad asses in the Turf games over the weekend. As well as their huge support crew, you lot are awesome and i’m sure were the “talk of the town!”

Now then. There isn’t much I can do to big this up. It is our ultimate benchmark. It’s fast and painful, will leave you lying flat on your back wondering what the f**k has just happened. And therefore deserved a female name! 😉

Take 7 minutes out of your day to learn some cool history behind it, from the genius who is… G Glassman…

CrossFit Cardiff WoD
”Fran”
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull ups

Ensure that you know your time for this workout. It is arguably the most important one you will do…

WoD - Thursday 30th January, 2020

You would’ve thought after doing CrossFit for so long I’d have learnt about timings of workouts, estimates of how long they are likely to take so that folk finish with enough time to get cooled down and packed away in time.
Apologies to the 06:30 class yesterday, I buggered that one up! We all make mistakes hey. Maybe it was just that I thought so highly of you that I assumed that by 12mins you would all be sat around, school story time like, chilling and drinking coffee… reflecting on just how fit you are! 
I still think it would’ve happened had it not been for the unfortunate incident experienced with Josie’s bobble hat! 

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups

RECORD YOUR TIMES!!! FOR YOURSELVES…everyone knows their Fran times. It’s the ultimate benchmark! Get PB’s (Only) on the board in red marker! 

WoD - Friday 6th September, 2019

It’s Friday, I’m not winking this weekend and as a result am going to destroy Oppo on long arsed walks up and down beaches, woods, maybe some mountains. The poor little bugger will be a mess by the end of it, much like you lot after a week of training at the box. Ready and willing to just lay on his back, legs in the air while licking a wall! Pretty standard.

CrossFit Cardiff WoD

In pairs
Death by:
Thrusters (40/30kg) and
Pull ups

Partners can split the work as they like.

Death by:
On minute 1: 1 Thruster/ 1 Pull Up
On minute 2: 2 Thruster/ 2 Pull Up
On minute 3: 3 Thruster/ 3 Pull Up…etc until you die.

Completed rounds to the whiteboard please legends…

WoD - Thursday 7th March, 2019

So then, hands up if:
1. You f**king loved Fran, it was the best thing you have ever done and you can’t wait for it come around again.
2. You PB’d like a boss, smashing your last time into the ground.
3. As a result you can no longer breath effectively and are wheezing like an asthmatic carrying some heavy shopping!

Good fun right?! What’s the bet that 19.3 will be thrusters and pull ups. Guesses to comments below please, the closest will receive a well timed and fully committed arse spank!

CrossFit Cardiff WoD

3 Rounds each for time:
20 Box jump (24/20”)
15/12 Calorie Assault bike
20 Toes To Bar
Rest 4mins between rounds

Please post times of each round to the whiteboard.

WoD - Wednesday 6th March, 2019

Some housekeeping information for you all. I am sorry to say but I have to cancel the Metcon class this coming Friday. You only have Ashwell to blame for this. As, he is busy sun dodging in the French Alps, with his alien head looking googles on, surely covered in the gear, but with literally no idea! All we can hope is that he returns with a ridiculous looking suntan mark on his ginger mush!

Just to recap: Friday 8th March, METCON CLASS CANCELLED

Anyway, back to the fun. Now, I was listening to a few of you speaking to each other last week, and was utterly disgusted, therefore…you’re welcome…

CrossFit Cardiff WoD

‘Fran’
For time:
21 - 15 - 9
Thruster (40/30kg)
Pull Ups

An iconic workout and our classic benchmark, BE SURE you know your time for this, write it on the board…

WoD - Thursday 18th January, 2018

Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike.

Did it work? No?? Ah well, don't worry...it's only Fran...

CrossFit Cardiff WoD

'FRAN'
For time: 
21 - 15 - 9
Thruster (42.5/30kg or 95/65lbs)
Pull up

Here is the story...

WoD - Friday 13th October, 2017

The date means nothing, just another number. One that you will count to a couple of times during today's workout. 

Get after it team. 

CrossFit Cardiff Partner WoD

For Time:
21 - 15 - 9
Thrusters (40/30kg)
Pull - ups
15 - 12 - 9
Thrusters (50/35kg)
Chest to bar Pull - ups
12 - 9 - 6
Thrusters (60/40kg)
Bar Muscle Ups

Watch something serious cool...HERE

Athletes may split the work as needed throughout. Please post times to the whiteboard....

WoD - Thursday 15th December 2016

A small change to the timings of the session kindly offered by Mike at CrossFit Ion. It will now begin at 11am. You will just have to wait a minute or two to kick their butts! ;-)
Having said that, they are putting this session on just for us. So it will just be like doing a partner WoD at the box, just in a different gym. 

IMPORTANT INFO
The Box is CLOSED to classes over the weekend...sorry. 

Xmas Openning Hours
Christmas Eve - 10:00 - 12:00 (WoD at 11am)
Christmas Day - 10:00 - 150 Burpees. No Warm up or Coaching (closes after the last persons 150th rep)
Boxing Day - CLOSED
Tuesday 27th through until Friday 30th - 16:00 - 19:00 (open gym, NO CLASSES)
New Years Eve - 10:00 - 12:00 (WoD at 11am)
New Years Day - CLOSED

CrossFit Cardiff WoD

'Fran'

For time:
21 - 15 - 9
Thrusters (95/65bs)
Pull Ups

Please post times to comments...