WoD - Thursday 21st September, 2023

Now then I am being pretty nasty to you and I am sorry but, I am so interested to see how this is going to feel that I don’t really care. 😂
What I would advise is that you do not plan on having to use your legs until sometime next week…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
30 - 30 - 30 - 30
Wall balls (20/14)
These are supersets. Build load with each set of lunges.

Specialty
15 minutes to establish a heavy snatch + hang snatch
5 Sets
10 Overhead walking lunges
Build each set

WoD - Monday 4th March, 2019

Insane that we programmed 16.2 the other week? Or did we know?! Even worse that I did pretty much the exact same movements in a workout on Thursday, win win! Plenty of practice at least!
Now remember, YOU have to submit YOUR scores (funny that) and YOU have to do it by 10pm on Monday night so that I can validate them in time for you to dominate the Open for your roads to the games!

Fingers crossed the majority of you have completed the workout as you will not be wanting to do it with the massive hang overs that you have hey!

CrossFit Cardiff WoD

Back rack walking lunge
12 - 12 - 12 - 12

Lift as heavily as technique will allow and get those loads to the whiteboard…

WoD - Thursday 28th February, 2019

It’s close. In fact it’s tonight! 19.2 is among us. Now, please do not be a massive fanny and “rest” (more like) cherry pick your way into just doing 19.2 3 times in a week as your training. You are by definition…a muppet!

As, when you all do make it to the games, you will only have one shot at each workout there. And so, you need to learn to go as hard as humanly possible. I firmly advice attempting to complete the first round of the workout in the fastest possible time, and when, you start getting tunnel vision, when the “special” feeling comes, just ignore it and go faster. Thats the way to truly mess yourselves up.

Anyway, gimme some guesses please, if anyone gets it right, I’ll give them a t-shirt.

CrossFit Cardiff WoD

On a 30 minute clock, spend 10 minutes establishing a 1 rep max for the following lifts:

- Overhead squat
- Front squat
- Back squat

Lets call it the CrossFit squat total! Any PBs, please chuck your loads up in RED pen!

WoD - Friday 19th October, 2018

I would just like to apologise on behalf of your legs and butts. If they feel anything like mine then you too will be requiring to make stupid noises every time you stand up, sit down, bend over…to pick up the soap you’ve dropped…shame or climb the stairs.

Lets lunge like that until the pain goes away and then test how much we can squat!

I bet you aren’t thinking about your butts now though hey…just your arms?!

Hands up who loves dumbbell snatch…
Hands up who after 100 pull ups no longer loves a dumbbell snatch…

CrossFit Cardiff WoD

For time:
30 Deadlift (100/70kg)
30 Handstand Push Ups
20 Deadlift (120/85kg)
20 Deficit Handstand Push Ups
10 Deadlift(140/100kg)
10m Handstand Walk

Please write completed times to the whiteboard…

WoD - Monday 20th August, 2018

I hope each and every one of your weekends were as drunken and thoroughly enjoyable as mine! 

I would like to share with you a brief message. An extremely boozy, seemingly whisky sponsored Scottish wedding, full of kilt wearing CrossFitters (going "Commando") is absolutely no good for your health...turns out! It is however, huge amounts of fun! 
Congratulations to good friends, made family through a bond of shared suffering. How perfectly weird is that to all of us!? 

Start the week right...

CrossFit Cardiff WoD

5 Rounds for time:
30 Wall Balls (20/14lbs)
20 Pull Ups

Legs and arms and shoulders...all a great recipe for wobbly whiteboard times...