Mid-week and ready for a vile strength blasting in order to celebrate. GOOD LUCK JANET!
CrossFit Cardiff WoD
16 - 14 - 12 - 10
Front rack walking lunges
Increase weight after each set
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Heavy
Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!
CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)
Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%
3 Sets
5 Back squats
3 High box jumps
There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…
CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders
Happy Friday legends!
Do yourself a favour, go to the Pen-y-lan Pantry and ask for Al! When he rocks up just waffle to that dude for 5 minutes about your day. I bet you leave smiling!
Have a cracking weekend!
CrossFit Cardiff WoD
5 Rounds for time:
6 Power cleans (Increasing load per round)
20 Toes to bar
50/35
60/40
70/50
80/60
90/70kg
Almost there, the light is shining bright at the end of this tunnel. The weekend will soon be upon us! Just two more thrashings (enjoyable workouts) prior to the big Saturday kicking! 😁
GOOD LUCK
CrossFit Cardiff WoD
3 Rounds for time of:
20 Dumbbell Snatch (50/35lbs)
10 Burpee box jump over (24/20”)
5 Ring muscle ups
Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30
5 Sets
5 Bench press
The difficulty of the workout can be gauged by the length of Arwyn’s shower. I bet yesterdays was a humdinger! Otherwise known as a “Hollywood”
CrossFit Cardiff WoD
5 sets for max load:
7 Front squats
13 Back squats
Specialty
Within 20 minutes to build to a heavy:
Snatch deadlift, hang power snatch + hang snatch
3 Sets
5 Bench press
12 Dumbbell RDLs
Welcome to the weekend, the winners circle, the chilled vibes and the more chilled beer! Good luck to your livers and enjoy! See you on Monday!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Front rack walking lunges
These sets are heavy and straight
Well it still really hurts, it’s still really hard and always leaves a mark. Hopefully not for too long and you are all able to get back into some good training!
With Murph being long and vile, we will get back by attacking a short and heavy couplet… good luck!
CrossFit Cardiff WoD
Within 10 minutes climb the ladder:
12/10 Calorie echo bike
2 - 4 - 6 - 8...etc
Power clean (80/60 kg)
Specialty
5 Sets
5 - 10 strict toes to bar
Rest 1:00
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Every minute on the minute, for 12 minutes.
1. 30s overhead carry
2. 30s Ring support hold
3. 30s headstand hold
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!
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
Well that was our summer by the looks of it! Nah, never! We will be basking in the British sunshine in no time! You just wait!
Until then, we’d best stay inside and lift heavy barbells…
CrossFit Cardiff WoD
Each set for max load:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Clean & jerk *
*unfortunately for you lovely lot, when the word clean is not preceded by anything, it means from the floor and a squat!
Specialty
3 Minutes max chest to bar
3 Sets
5 Elevated ring rows
5 Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
Every minute on the minute, for 8 minutes
10 - 15s L-sit
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
I did tell you it was bad hey. I mean it wouldn’t have really mattered, there’s no way you’d have ever thought it could’ve been that bad. My arms, lats, traps, biceps, legs and back were all hanging off of me for days!
You are going to love the DOMs from that one. No hair washing for the rest of the week.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load each set
Rest for an undisclosed period of time, then…
For time:
30/25 Calorie assault bike
Rest 2 minutes
20/18 Calorie assault bike
Specialty
Pull ups
Retest:
3 Minutes max pull ups
4 Sets
5 Strict chest to bar pull ups
15 GHD sit ups
10 Elevated ring rows
For 6 rounds, every 1 minute
10s L-sit
Here we go, the weekend full of fitness, food, rest and fortunately for your blood pressure… no Welsh rugby.
Enjoy and return next week charged and ready to go!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
200m Run
9 Bar muscle ups
1 Squat snatch (80/60 kg)
Lucky for some, unlucky for others… complete and utter bollocks for everyone! 😉
You won’t even know about it. If you drop a thruster (let’s hope not) on top of your head that has nothing to do with the date… you are just a muppet! 😉
Enjoy! Watch me drop it on my noggin now!
CrossFit Cardiff WoD
5 rounds for time of:
5 Thrusters (80/60kg)
20 Toes to bar
Rest 2 minutes between rounds
Happy Monday you lovely lot! I hope you have all had banging weekends! Fitness and fun filled, but ready to hit the ground running with let’s be honest, a pretty brutal workout. You are going to love it…
Back with one hell of a bang!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
25 Toes to bar
5 Overhead squat (80/60kg)
50 Double unders
Eeeeek!
Mid-week and a decent level thrashing for you. Just in case your legs weren’t fucked already! Good luck…
CrossFit Cardiff WoD
3 Rounds for time and load:
800m Run
10 Push press
Rest 3 mins between rounds
For these rounds, run fast and pick the heaviest weight, that you can perform for 10 reps. Increase load each round if possible.
So, it takes 11 seconds to do one pull up…
Last Wednesday’s workout was pretty savage, 21 - 15 - 9 of calories and pull ups if you are struggling to remember. Now it hit folk pretty hard but maybe not everyone quite as hard as Meg, she was in a fair bit of discomfort let’s just say.
I clearly wanted to know what all the fuss was about and so did it myself later that day and looking back on a video (very rarely do I video workouts and annoyingly I choose to film this one) I had miss counted my first set of pull ups, doing only 20 reps. BASTARD.
Well Meg clearly had some unfinished business and so I asked if she wanted another crack. This time she also vomited but, before the workout in nervous anxiety, rather than post and due to its effect!
Fair play to you dude. Doing these things for the first time is hard enough, but repeating them when they hurt you so badly just a few days ago is something else! Legend! She also smoked her time!
That reminds me… it’s coming by the way…
Ps. Doing 21 pull ups instead of 20 added 11 seconds to my time because I was far more of a pussy on the bike!
CrossFit Cardiff WoD
3 rounds of:
Within 2 minutes complete:
450/400m row
Max power cleans (100/70kg)
Rest 4 minutes between intervals
It is currently Sunday afternoon, with the fire on, two snoozing doggo’s cwtching up to me. A slight beer and wall ball hang over with the docile tones of Joe Rogan in the background… I think that not falling asleep right now is going to be as hard as this workout…
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
GHD sit ups
Overhead squats (100/70kg)
Specialty
Within 15 minutes, for load
”Bella complex”
1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead.
5 - 5 - 5
Strict press
There is still time folk, you can register for the 2023 CrossFit Games Open, with teams to be picked later and the first workout being this coming Saturday, the time is now… DOOOOOOO IT!
You will be missing out on a shit ton of fun if not!
Seeing as it’s the very meaningful, not complete bullshit, Valentine’s Day… how better to show someone you love them by signing them up to the Open! THEY CAN’T NOT LOVE IT!!!
Click HERE to sign up and get ready for three awesome weekends!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Back Squat
Specialty
20 minutes of ring muscle up practice
3 Sets of:
6 False grip pull ups
6 Ring dips
