Workout of the day
Viewing entries tagged
Intervals
Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!
At least today you will only have to hang on to one handle!
CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins
Row 750m
Rest 3 mins
Row 500m
Rest 2 mins
Row 250m
Specialty
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold
Mid week and over the hump! Nearly.
I have a lesson for you all, please see below for a perfect example of how to look like a complete bad ass when attempting to drown yourself.
You also will not be able to walk around tesco’s looking as good after coming to one of tomorrow’s (or Thursday’s) classes…
CrossFit Cardiff WoD
Each for time:
On 0:00
2000m row
On 12:00
1000m row
On 20:00
500m row
On 25:00
500m row
Mid-week and nearly there. The wait is almost over. I am of course talking about 24.2 rather than the working week! No CrossFitter cares about that at this stage of the year, all they are doing is keeping their eyes poised on Dave Castro’s instagram so that they can be first to crack the code of his ridiculous “clues!”
You will never guess them!
CrossFit Cardiff WoD
3 Rounds, each for time:
20 Wall balls (20/14lbs)
15/12 Calorie row
10 Burpees over the rower
15/12 Calorie row
20 Wall balls (20/14lbs)
Rest 6 minutes between rounds
HUMP DAY! Once you have done this you are officially headed downhill. Not a bad place to be! The only issue is that there might be a couple of bumps before you hit the weekend. This workout being one of them…
A repeat of something pretty nasty, if you remember it!
CrossFit Cardiff WoD
4 Rounds of, within a 3 minute window:
20/17 Calorie row
8 Burpees over rower
Max wall balls*
Rest 3min after each round
*4 burpee for every break
I hope you have all enjoyed the savagery that has been coming your way over the past few days! You can stand by for a lot more! 😁
Especially the one impending workout that made my wife vomit! It is coming, not this week but it IS coming!
It wasn’t even this workout below that caused the issue, it was even worse than this!
Now this may appear confusing, but trust me, it’s only painful!
CrossFit Cardiff WoD
A: For max calories on the Echo bike:
Work Rest
0 - 10s 10 - 1:00
1:00 - 1:20 1:20 - 3:00
3:00 - 3:30 3:30 - 6:00
6:00 - 6:40 6:40 - 10:00
10:00 - 10:50 10:50 - 15:00
15:00 - 16:00
B: Deadlift
15 - 12 - 9
Max weight for each set. 1 attempt
JUST BECAUSE THERE IS A PART B, DOESN’E MEAN YOU CAN SLACK ON PART A!! WE RARELY DO IT
That post mid-week feeling! How good?! Very, right up until someone smacks you about a bit with a stinker of an interval.
As they say in Kentucky… Un…F**KIN LUCKY!! 😉😉
CrossFit Cardiff WoD
6 Rounds of, within 1:30 complete:
18/15 assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 3mins between rounds
Specialty
Snatch deadlift, snatch pull, squat snatch
1 - 1 - 1 - 1 - 1 - 1
John Brown, Kelly’s husband wanted me to thank you all for coming down to honour his wife with that workout. It was tough, but tough for a reason.
You lot are legends!
CrossFit Cardiff WoD
4 rounds, each for time of:
21 Toes to bar
7 Push jerk (70/45kg)
Rest 4 minutes between rounds
Get those individual round times up to the whiteboard…
Specialty
Front squats
3 - 2 - 1
These sets should increase from 100 - 105 - 110% of your 1RM squat clean
3 - 3 - 3
High hang squat clean
Light loads, no risk of failing, focus on position in the receiving position and getting there quickly!
Evening legends, I hope you guys are loving your extended bank holiday weekends, enjoying some fun in the “sun!” However, before you head “out” (the new out out) to your living room to utterly smashed in front of the telly, please could you complete the latest monkey survey that we have posted. If you are reading this, just click here. If you are absorbing this information by osmosis, then please refer back to the FB members group, where the link was also posted.
Please remember, that we have our normal bank holiday timings in place tomorrow:
WoD: 10:00 - 11:30
RID YOURSELF OF THAT HANGOVER EVIL with some beautiful intervals. Who doesn’t love one of them?!
CrossFit Cardiff WoD
For 5 rounds, in 3 mins:
Row 500m
Max burpee box jump overs (24/20”)
Rest 6 mins between rounds
Please write your reps per rounds up to the whiteboard…
Just in case assault bike calories and burpees wasn’t quite bad enough for you, guess what…you’ve got some rowing intervals! Isn’t it just amazing to be back! I know you just love it!
At least it’s not raining…or at least let’s hope it’s not. Otherwise those rows become running in the rain!
Good luck and prey to the weather gods!
CrossFit Cardiff WoD
5 rounds, each for time:
Row 500m
Rest 3 minutes between rounds*
*this rest period may alter slightly on account of cleaning between rows.
At home scaling
5 rounds each for time:
Run 400m
Rest 3 minutes between rounds
Warm up
Run 400m
Rest 2 minutes
Run 200m
Rest 1 minute
Run 100m
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
Long has been the danger of shared programming, coaches attempting to outdo each other. Every week I receive the programming for the up and coming five days and every time I laugh at the battle that is going on under my very nose.
A friendly battle of course, with the mantra “cruel to be kind” firmly directing their decisions, but none the less, the weekly workouts are silent “f**k you’s”. Each becoming progressively harder.
The good news for you lot is that you are the fitness guinea pigs, experimental mice, just trying to survive the random controlled trial going on under your nose. The benefit though, is an elite level of health and fitness
You are welcome!
CrossFit Cardiff WoD
In teams of 3, every 3 minutes:
45/36 Calorie assault bike
30 Box jump overs (24/20”)*
Rest the remainder of the 3 minute window, repeat for 10 rounds.
*These are waterfall style rounds:
Team member 1 does 15/12cal and 10 BJO
Team member 2 starts there 15/12 cal as soon as number 1 gets off.
GOOD LUCK, don’t smash your face into a box but DO write your successes on the board…
Met Con
For time:
21 - 15 - 9
Ring rows
400m sand bag carry between rounds.
End with carry
Please write your times to the whiteboard…
You guys all throwing down, doing a hero workout, helps me massively! Especially having had bugger all sleep the night previously, jumping in with you legends makes life much easier…weird that!
Tomorrow’s workout has nothing to do with all that, but it will be highly entertaining, for me especially…
CrossFit Cardiff WoD
4 Rounds each for time:
15/10 Calorie Row
20 Double dumbbell front squat (50/35lbs)
15/10 Calorie Assault Bike
Rest 8mins between rounds
A long rest between rounds and you know what that means…😬
Please write timings for each round on the whiteboard…
Met Con
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Sandbag over the shoulder
20m sandbag shuttle run between each round
If you hadn’t already guessed, this will be nasty!
Okay so work this one out…
I’m sat in Barcelona waiting to board the British Airways 20:00 flight to London’s Heathrow airport, delayed and now set to depart at 20:45 while…watching the passengers of the 20:30 British Airways flight to London’s Heathrow airport smugly board for an on time departure.
Standard implementation of some Sunday night f**kery from the travel gods!
Towards the end of this year, they have not been my friends.
CrossFit Cardiff WoD
For total completed reps, 4 rounds of:
50s on, 10s off
40s on, 20s off
30s on, 30s off
20s on, 40s off
10s on, 50s off
Clean and Jerks (60/40kg)
Please post the number of completed reps to the whiteboard…
Happy Monday lovelies. I hope you have had a kick assed weekend, getting after some seriously fun buddy style fitness before messing it all up with copious amounts of the good stuff! For those of you who don’t have a two day hang over or maybe those that do, we have a little thrashing that will kick your week of to a seriously “fun” start!
Remember, if you see a “buddy” wandering around looking lost…give them a sweaty hug!!
Everyone with a hang over loves an interval…
CrossFit Cardiff WoD
5 rounds for max reps:
Within 2 minutes -
50 Double Unders
9 Burpee Box Jump Overs (24/20”)
Max Calorie Row
Rest 4 Minutes between rounds
If you are reading this, then you have nearly survived! Only one more beasting awaits you, and you are going to love it! Honest!
I promise, that after tomorrow I shall leave you well alone...until next week anyway! 😉
Aside from making you aware of yet another immenant ASSault, I have something cool to share via the medium of screenshot. Alfie, the long legend has made a significant mark in the community, and for very good reason! I shall let you read the picture...
CrossFit Cardiff WoD
Within 3mins complete:
20/15 Assault Bike Calories
30 Wall balls (20/14lbs)
In the remaining time: Max ring muscle ups
Rest 6 minutes between rounds. Repeat for 3 total rounds.
Please write your total number of muscle ups to the whiteboard. And a F**K yeah if you get your first...
