WoD - Tuesday 28th January, 2025

Today’s workout is a hero workout, and one which will get you screaming. Enjoy it, it’s kind of fun…

CrossFit Cardiff WoD
”Jack”
Complete as many rounds and reps as possible within 20 minutes of:
10 Push press (52.5/35kg)
10 KB Swings (24/16kg)
10 Box jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Specialty
Every minute on the minute for 10 minutes
10 - 20% of 5 minute test

5 Sets
5 Pull ups (3-2-1 tempo)

Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets
20/20 Kettlebell side bends

WoD - Friday 6th August, 2021

How much do I wish that I had seen Bee in the morning class, farmer’s carrying two barbells over the box, with one bumper plate bouncing off the back of her head…not wanting to put the bar down as it’s just a massive pain in the arse.

Fun movement hey team!

Now some history behind tomorrow’s workout…programmed originally years and years ago, as a bit of a different spin on a hero workout…I vowed I would never do it again.
Jack, the workout it is based off is a 20 minute amrap, this is 15 yet has planned rest. Many folk actually got more rounds this way than a straight 20min WoD. Meaning that it is nasty. Good luck, it’s Saturday tomorrow.

CrossFit Cardiff WoD
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Time priority Jack
Within 3 minutes  complete as many rounds and reps as possible of:
10 Push press (50/35kg)
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
Rest 1 minute between rounds. Perform 5 total rounds.

WoD - Thursday 28th March, 2019

Day 4 of DOMs hell, I’d like to thank 19.5 and Dave Castro for causing significant discomfort, that it appears may well be with me for the rest of my life. Such a devastating effect was witnessed by that pure slag of a workout that I am predicting now, it will appear again at the end of the October Open. We can only hope and prey that I am incorrect!

The box has been unusually quiet so far this week, maybe you are all struggling too.

Having said that, trying to ride home last night after getting a damn good thrashing by Melski did make me wonder if I was actually going to make it. Perhaps she was in cahoots with Dave when he was sat at his whiteboard?

Coaches week continues, and after having a break from squatting yesterday, we are back for some more today. Clive just loves a squat, specifically the overhead variation. The only issue is that he loves to run too!

CrossFit Cardiff WoD

‘Clive’
With a 20 minute running clock:
Run 1 mile

Rest 2 mins

In the remaining time, complete as many rounds and reps as possible of:
15 Overhead Squats (40/30kg)
45 Double Unders

Use your non dominant hand, to lift your dominant hand up to the whiteboard so that you can write your rounds and reps please…

WoD - Tuesday 31st July, 2018

Heavy? Nah...you just wait until you see those animals at the CrossFit Games in Madison throwing down and chucking about loads that make you have to rub your eyes! 

If you have no idea what I am talking about, then click on this link...CrossFit Games and it will tell you all there is to know, including where and how to watch! 
Comment on the post, who you think will win, top man and woman. 

Tomorrow we tackle a well known hero, Jack. And, I have one word of warning when doing so...do NOT attempt to remove your t-shirt mid workout! 

CrossFit Cardiff WoD

'Jack'
Complete as many rounds as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell Swings (24/20kg)
10 Box jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Please, respectfully write your scores on the whiteboard...