WoD - Wednesday 19th April, 2023

A mid week thrashing is awaiting you, you lovely lot! It might be similar to last Wednesday but I seriously hope not! As, that was the most amount of carnage I think that has ever been witnessed at CrossFit Cardiff. Within the first round there was vomit everywhere.
I’ve told at least 23 people about it already!

NO MORE PLEASE!

It is obviously Nicoles our fault, for programming such a shitter of a workout! Complaints to nicole@crossfitnoonegivesafuck.com please!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of
5 Snatch (70/50kg)
20 Toes to bar

WoD - Tuesday 22nd November, 2022

Seeing as the Welsh footballers are busy with their Oscar winning dramatical dives, you likely haven’t noticed that the website has been down and the WoD post has just come out.

Sorry, right out of my control.

CrossFit Cardiff WoD
For Max Load:
3 - 3 - 3 - 3 - 3
Hang squat snatch

Specialty
3 Sets:
Max bar muscle ups

3 Sets
10 Elevated ring rows
8 Ring dips
6 Tuck to L-sits
4 Strict toes to bar

WoD - Tuesday 24th August, 2021

Wave goodbye to your little peachy butt’s, they are about to get a hammering! Ensuring however, that they are looking good for your sunny summer outings!

Everyone loves a superset…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
5 - 5 - 5 - 5
Back rack walking lunge
Deadlift

Specialty
Snatch Complex
Squat snatch, 2 overhead squats

Accessories
Hip extensions
10 - 10 - 10 - 10

All the lifting!

WoD - Thursday 12th November, 2020

We NEED that kit back team! With the gym now open and functioning, we need the equipment back to enable us to program fully and without concern of limited loading.

Thank you to those who have brought their rented gear back, everyone else, you have until Friday before I send the ginger ninja around!

CrossFit Cardiff WoD
A: Every minute on the minute for 10 mins:
5 Strict handstand push ups
B: 5 - 5 - 5 - 5 - 5*
Deadlift - gently touch the floor on every rep
*sets all at the same weight

Specialty
Front squat
5 - 5 - 5 - 5 - 5
These are straight sets at 105% of your 1RM squat clean

WoD - Wednesday 14th October, 2020

No assault bike yet, however, never ever let your guard down. You have no clue when it’s coming. Sooner than you think more likely.

Blistering times for today’s little lung burner, with no reason to stop, you lot were flying high in the sky. Where, lactic acid is as plentiful as exercise induced asthma!

Onto some strength…

CrossFit Cardiff WoD
Hang power clean
2 - 2 - 2 - 2 - 2
The goal is to build to 80% of your 1RM power clean and increase each set. Basically start really fricking heavy, and finish heavier. Push yourself to fail.