WoD - Tuesday 5th December, 2023

The time is NOW… well actually it was last fucking week… PAY for the Xmas party you lovely lot! Remember, Nicole “knows your naaaaaame’s!”

Do not be disappointed!

Anyway, this is going to hurt!

CrossFit Cardiff WoD
For time:
60 Wall balls (20/14lbs)
30 Pull ups
40 Wall balls (20/14lbs)
20 Chest to bar
20 Wall balls (20/14lbs)
10 Bar muscle ups

Specialty
For 5 rounds every 2:30
1 - 5 Strict handstand push ups (deficit if possible)

For 5 rounds every 5:00
1 - 2 Negative HSPU
8 Dumbbell bench press
15 - 20 Empty barbell seated press
10/10 Single arm tricep pull downs

WoD - Wednesday 18th October, 2023

It’s back, certainly NOT by popular demand but for some reason people have genuinely requested that this workout return. You are after all… complete weirdos.
If this is your first time remember… it is all meant out of love.

CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees

WoD - Tuesday 22nd August, 2023

Okay so I am sorry about this, kind of, but this is going to hurt like hell. Just so you are aware. It will be zero fun at the time but you will be able to hold your head high once over, safe in the knowledge that you survived something lots and lots of people wouldn’t!
Good luck and “I” promise I won’t program it for another 6 months at least. Eyebrows.

CrossFit Cardiff Partner WoD
Complete as many rounds and reps possible within 20 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
40/30kg
These are you go, I go rounds

Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs

3 Sets
5/5 Towel pull ups
3 Ball ups
30s GHD hollow hold

WoD - Wednesday 3rd August, 2022

We are on a role. Mid-week and a decent level thrashing coming your way! You are going to LOVE (HATE) it!

No fluff, only pain!

CrossFit Cardiff WoD
5 Rounds of, within 3 minutes:
20/17 Calorie assault bike
10 Deadlift (80/60kg)
Max burpees over the bar

Rest 3 minutes between rounds

What could possibly go wrong!?

WoD - Wednesday 9th March, 2022

You all love a cheeky bit of surprise fitness hey!? The reason that this post has come out at such a random time… wouldn’t want to ruin the surprise for anyone now would I?!
Just remember, it’s all just character building stuff!

Back to some boring, what you see is what you get fitness. Or is it??

CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
Back squat (70/50kg)
Calorie row

This workout is vile and you have a good friend of mine Jonny and 179 CrossFit to thank for it.

WoD - Friday 18th June, 2021

Well I did warn you that Friday’s workout is waaaaay worse.
A quick bit of advice to ensure that your weekend is enjoyable afterwards…scaling is not the enemy but your friend!

No I haven’t gone mad and you will actually love it, no chance of any pain…ish!

CrossFit Cardiff WoD
For time:
100 GHD sit ups
75 Calorie row
50 Overhead squats (60/40kg)
25 Bar muscle ups

SCALE this workout for the intended stimulus and so that you are able to function properly afterwards…

WoD - Wednesday 19th May, 2021

I have been genuinely nervous about tomorrow’s workout for a while now. With a full understanding of just how much pain it cause, if all concern for personal safety is removed, there is literally no chance that anyone will be ready or wonderful for anything else for a long time following!

The only thing left to do is to make sure you PAY ATTENTION TO THE WHITEBOARD BRIEF...as it might cause some head scratching before the workout creates all the vomiting!

CrossFit Cardiff WoD
5 rounds for time of:
1 Minute max burpees
Following the minute, complete however many remaining reps required to total 30 in:
Thrusters (40/30kg)

Rest as needed between all movements and rounds, record total time.

WoD - Wednesday 16th October, 2019

As I randomly lost yesterday’s entire post after writing it, and now have even less time to get my arse into bed, today’s post will be even shorter…

Yesterday likely hurt, tomorrow’s will make you feel like your shoulders are set to fall off. I tested it last week, between Monday’s tabata snatches and 20.1, meaning I did a grand total of 257 power snatches inside of 5 days! Variance bro!

CrossFit Cardiff WoD

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Power Snatch (50/35kg)
Ring Muscle Ups

Once you have stopped crying, please write your times to the whiteboard…

WoD - Friday 11th October, 2019

The Open is here, for the second time this year we will get after it! Iron those PJs and please ensure that all your button’s are done up! See below for further info:

20.1

• The evening will start at 16:30 and this will not follow the typical class schedule - we will work on a rolling basis until everyone has done the WoD. However please arrive prior to 19:00 - if you arrive after this we will look at you like this 😒😒😒
• Please stick around and help judge - your team partner will be announced tomorrow!
• If you can, please print and bring some score sheets - if everyone can bring a couple we will be golden
• Don’t forget to wear pyjamas and bring your £2 donation!
• There is still time to register! You can still complete the WoD on Friday night if not registered.

SUBMIT YOUR SCORES. THERE WILL BE A NON-NEGOTIABLE CUT OFF TIME OF 21:00 ON MONDAY

Now then now then, you morning revellers will still have a workout to perform, however I strongly suggest that you take the extra hour in bed so that you are fighting fit for the evening, when you find out how much easier training at night is!

CrossFit Cardiff WoD

Back Squats
5 - 5 - 5 - 5 - 5

Post 16:30
20.1

Those of you back squatting your butts to all new kinds of skinny jean repelling levels, please pop your scores to the whiteboard…