Workout of the day
Viewing entries tagged
Front squats
We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!
I tell you who I really hope survives, is Joe… I will report back on Sunday!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets
Between each
10 back extensions
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!
Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar
The summer months are coming, just remember that, the very reason why we are doing this to you all. I’m only thinking of your peachy butts in those speedos!
Getting cracking with a cheeky hump day beasting…
CrossFit Cardiff WoD
For max load:
5 Sets of:
5 Front rack walking lunge
5 Front squat
5 Front rack walking lunge
You will not be able to breath at the end of this, and nor should you be. Scores up please legends…
We NEED that kit back team! With the gym now open and functioning, we need the equipment back to enable us to program fully and without concern of limited loading.
Thank you to those who have brought their rented gear back, everyone else, you have until Friday before I send the ginger ninja around!
CrossFit Cardiff WoD
A: Every minute on the minute for 10 mins:
5 Strict handstand push ups
B: 5 - 5 - 5 - 5 - 5*
Deadlift - gently touch the floor on every rep
*sets all at the same weight
Specialty
Front squat
5 - 5 - 5 - 5 - 5
These are straight sets at 105% of your 1RM squat clean
We’re closing in team, the open is upon us, and the only way to get me to stop banging on about it for every post is to…sign the f**k up!! Come on, you know you want to!
Lord Hewett, this is something that your kick ass other (better) half can’t do for you! Get online - you should know how - and register! This year buddy, this year!! Dave…do it with him!
I actually heard you're scared to, both of you. Don’t worry though, its ok, I understand!
The rest of you…sign up! Join Team Reebok CrossFit Cardiff and be a part of the fun times! They begin on Saturday!
CrossFit Cardiff WoD
For time:
50 Air Squats
2 Rope Climbs
40 Back Squats (40/30Kg)
2 Rope Climbs
30 Front Squats (40/30Kg)
2 Rope Climbs
20 Overhead Squats (40/30Kg)
2 Rope Climbs
Do me a massive favour please…don’t be a d**k on the ropes and write your scores to the whiteboard. Okay two favours but one is more beneficial to you!
Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today.
Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight.
All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps DOMS...it's science!
CrossFit Cardiff WoD
Within 10mins, complete as many rounds and reps as possible of:
10 Burpees
5 Front Squats (60/40kg)
Please post scores to the whiteboard...
Class at 11
Watch this space...
Starting the week with a seriously old school benchmark makes me happy! Especially when it is soooooo much 'fun!'
CrossFit Cardiff WoD
'Air Force WoD'
For time:
20 Thrusters
20 SDHP
20 Push Jerk
20 Overhead Squats
20 Front Squats
Athlete must complete 4 burpees on the minute, every minute, as well as at the beginning, prior to their first thruster.
Loading 95/65lbs (42.5/30kg)
Happy 352nd Birthday to The Royal Marines
Your fitness increased so much due to last week's thrashing, that this week will be a breeze! You worked hard, reap the benefits.
So Laura Proddow is a bit of a dude, we all know this! Juuuuuuust incase you needed any other proof, she is selflessly running the Welsh 3 peaks in order to raise money and awareness for PAPYRUS (a national UK charity dedicated to the prevention of young suicide).
Really not an easy task, but one that can be made more so via the huge support that I know you lot are able and willing to give her.
If you could, take just a few minutes to read her full story, make yourself coffee for a week and donate the money you would otherwise spend. If you want to remove the hassle even further, leave that pesky change that is weighing down your jeans (make sure you squat more and that won't happen anyway) at reception and I will donate it myself.
The gym will match whatever is accumulated.
You can read the full story here
CrossFit Cardiff Partner WoD
As a pair complete for time:
50 - 40 - 30 - 20 - 10
Hang Power Cleans
Front Squats
STOH
Loads will increase as the reps decrease, in the following increments:
Guys: 40, 50, 60, 70, 80
Gals: 30, 35, 40, 45, 50
Please post times to comments...
