Workout of the day
Viewing entries tagged
Gymnastics
A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!
CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike
Coming your way is a very fast and disgusting workout. I did something very similar a long time ago and came close to coughing up a set of fiery lungs. Not nice!
You thought i’m sure, will love it! 😳😬😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Power snatch (40/30kg)
Burpees over the bar
Specialty
EMOM12
1: 3-8 ring pull-up
2: 3-8 ring dip
3: 30s hollow hold
3 sets:
6-12 Strict toes to bar
12/12 straight arm plank rotations
Happy Friday, let’s hope you all have that special feeling! You know the one that takes you minutes to get out of bed, unable to walk down the stairs without going backwards and causes you to look like an utter legend when trying to get anything off the bottom shelf in Tesco!
Remember, what makes you bad makes you better!
CrossFit Cardiff WoD
For time:
15 Ring muscle ups
60 Power snatch (35/25kg)
15 Ring muscle ups
Pinch, punch, 1st of the month… MUTHER F**KERS!
The bad news is that it is 100% definitely not summer anymore but, the good news is that we are one month closer to next summer! I have some more bad news for you I’m sorry, read below! 😬
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Thrusters (40/30kg)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Specialty
Bar muscle up
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle up
2: 30 Double unders
3: 10 - 15 GHD sit up
4: Rest
‘X’= 10 - 20% of 5 minute bar muscle up test. Or choose a challenging rep range which takes 20-30s
4 Sets:
6 - 12 Ring pull up
6 - 12 Ring dip
3 Sets:
6 - 12 Rotating Toes to bar
A lot of strength, mixed with a cheeky bit of gymnastics, why not!
CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar
Overall gymnastics volume of tomorrow’s workout is high! If 10 bar muscle ups cannot be done once and unbroken then scale to a lower number.
This does not mean that every round needs to be unbroken, it gives you an idea of the required capacity to ensure the stimulus is set.
CrossFit Cardiff WoD
7 Rounds for time and load:
Run 100m
10 Bar muscle ups
1 Snatch
Rest 1 minute
The day is near. It is time for the young men patrolling the Magaluf strip to stand down, hide away and batten the hatches until the storm has passed… Janet is coming to town!
Be afraid lads, be very afraid!
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, each for time:
42 Double unders
15 Calorie assault bike
9 Burpee box jump overs (24/20”)
The ball is rolling and you just simply have to hang on, for dear life! How hard could it be! Well hard when your grip is destroyed!
CrossFit Cardiff WoD
For time:
24 - 18 - 12
Toes to bar
12 - 9 - 6
Hang cleans (70/50kg)
Specialty
Retest
3 Minutes max chest to bar
4 Sets
2 Weighted pull ups
5 - 10 ring dips
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Mid-week for some, F**K knows what it is for Janet! The lady of leisure.
If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)
Happy Monday all! I hope you have all had epic weekends, basking in the sunshine!
Please remember that the gym is closed this coming weekend for a CrossFit Level 2, giving you enough time to rest in preparation for Murph on Bank Holiday Monday. Details will be posted to follow.
In the meantime, enjoy some destruction at the vile hand of Mikey B!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Wall walks
6 Bar muscle ups
9 Deadlift (120/90kg)
Told you! The man loves a wall walk!
Mid week and a small confession, I posted Tuesday’s workout on Monday and Monday’s workout on Tuesday. Not that it actually really mattered and actually got a worser evil out of the way sooner.
Really then… you are welcome!
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12
Ascending load
Following each set: max ring muscle ups
Elise was NOT sick, or so she says! She went outside for a “walk” immediately after the last round to cool down… to the bush and back! Only as it was a prominent turn around point, rather than it be somewhere to be sick!
CrossFit Cardiff WoD
3 Rounds for time:
10 Deadlift (80/60kg)
15 Double dumbbell front squat (50/35lbs)
20 Toes to bar
Specialty
For 10 rounds, every 45s":
2 - 5 chest to bar pull ups
3 Sets
10 - 20s supine chest to bar hold
5 Strict CTB + 2s negative
10/10 landmine row
Accumulate a 60s L-sit in as little sets as possible.
Well that was a belter of a weekend. Sunkissed and very relaxing. Weekends off are for the win!
What’s not for the win is the vile workout that you guys have in store for tomorrow, a repeat and one which caused a fair amount of discomfort. It definitely does not feel like a relaxing dog walk, followed by a cocktail in a wood burning hot tub!
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
I.E:
25/20/15
20/15/10
You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders
Specialty
For 3 rounds, every 2:00
3 Hang cleans
For 3 rounds, every 2:00
2 Hang cleans
For 3 rounds, every 2:00
1 Hang clean
4 Sets
5 Front squats
3 Box jumps
I have been a little stressed lately, meaning that I am searching for a release and unfortunately for you lot, I am perpetually injured and so have to live vicariously through your experiences. Basically I am programming difficult workouts. 😁 You though, unlike my body, will love it!
Unless of course your cortisol is through the roof like mine! 😅
CrossFit Cardiff WoD
For time:
Row 2000m
150 Air squats
Row 1500m
75 Burpees
Row 1000m
I wouldn’t be too concerned about that this though, there’s no way that will hurt as much as a 30 calorie assault bike sprint.
I am genuinely sorry about this. Honestly, tomorrow is not gong to make you feel good until a little while afterwards. Don’t worry though, I promise it really is good for you.
Wave goodbye to your abs.
CrossFit Cardiff WoD
10 Rounds for time of:
10 Toes to bar
10 Kettlebell front squats (2 x 24/20kg)
Welcome to the first bank holiday of the year, I think?
Have an awesome long weekend packed full of beer and fitness and chocolate and hot crossed buns and sleep and handstand push ups and coffee and other fun things!
But before all of those, come and suffer first!
CrossFit Cardiff WoD
For time:
400m Run
30 Push jerks
3 Rope climbs
400m Run
20 Push jerks
2 Rope climbs
400m Run
10 Push jerks
1 Rope climb
Barbell load: 60/42.5kg
Mid-week already, actually passed mid-week as this Friday is OFF for most. Meaning you may as well not bother going into the office tomorrow. WIN WIN!
CrossFit Cardiff WoD
4 Rounds for time:
10 Deadlifts (120/90kg)
20 Handstand press ups
50 Double unders
Who doesn’t like to sprint on the bike before cracking a shit ton of heavy squat snatches??
The same person who isn’t a fan of a longer duration, midline and shin mashing workout??
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
500m Row
20 GHD sit ups
8 Burpee box jump overs (30/24”)
Specialty
5 Sets
‘x’ Pull ups/butterfly pull ups
3 Sets
2 Pull up negatives
15 Inverted row
3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups
My legs are DEad! Who’d have thought that a bit of running and a million BURPEES could do this! I’m not complaining though, as I am not Blair who is likely cowering in a darkened corner somewhere having done both the 5 AND 6pm classes.
It’s an example of those smart Irish again! 😳
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, complete:
15 Handstand press ups
30 Wall balls (20/14 lbs)
15 Calorie row
REST remainder of the time
Specialty
For 6 rounds, every 2 minutes:
1 Power clean + push jerk
Touch and go
Push press
5 - 4 - 3 - 2 - 1
