WoD - Tuesday 30th July, 2024

Pray for me. Today is the day that I test my resolve and hack off a wall of render, one tiny little piece at a time until I would likely enjoy jamming the SDS drill into my right eye… should it not be completely full of dust!

I am not looking forward to the evolution.

CrossFit Cardiff Partner WoD
12 Rounds for time of:
Row 250m
10 Handstand press ups
30 Double unders
These are you go, I go rounds

Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute

For 10 rounds, every 45 seconds

1 - 3 Strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring

WoD - Wednesday 28th May, 2024

Mid-week for some, F**K knows what it is for Janet! The lady of leisure.

If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!

CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)

WoD - Wednesday 14th February, 2024

It’s here! The day you Romeo’s have all been waiting for… a day when it is all about someone else, very important in your life, and for once I am not talking about Fran or Cindy or Grace…Murph, JT or Bradley … your better half! Because of course it is Valentine’s Day! You know, that really real celebration of love!

Why not… just tell the light of your life that you think they are an utter bad ass when they least expect it! Much better!

CrossFit Cardiff Partner WoD
10 Rounds for time of:
30 Calorie echo bike
25 Sandbag over the shoulder
20 Burpees
Calories and reps split however.

WoD - Tuesday 23rd January, 2024

Yesterday we had a heavy barbell and challenging movements, ascending reps another massive challenge. Tomorrow will just be an utter gut check. Can you hold on when you really want to drop?!

CrossFit Cardiff Partner WoD
10 Rounds for time of:
500m Row
30 Wall balls (11/10ft - 20/14lb)
Reps and distance split however

Specialty
A: For 20 minutes:
Handstand practice

B: Conditioning:
For 3 rounds, every 2 minutes

Max headstand hold (cap at 1:00)

3 Sets:
16 - 20 Stalder leg lifts
10/10s Single arm hold

WoD - Wednesday 10th January, 2024

We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!

CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups

These are you go, I go rounds

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 - Thursday 8th June, 2023

Let’s hope that I was telling the truth yesterday, and things genuinely can only get better!

I was, depending on what you prefer obviously. No weirdo actually enjoys the feeling that bike creates in your quads… surely?

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
60 Double unders
Partner 1 starts on the AMRAP while partner 2 runs 400m
Athletes switch following each 400m run

Specialty
Weightlifting
Every 30 seconds for 3 minutes:
1 Squat clean

Rest 2 minutes

Every 45 seconds for 4:30:
1 Squat clean

Rest 2 minutes

Every minute for 6 minutes:
1 Squat clean

3 Sets:
20s Front rack hold
5 Romanian deadlifts

WoD - Monday 8th May, 2023

Evening all! Here’s to hoping that you all had a good time over the weekend and DID NOT vomit in my gym during the beer mile! And, if you did vomit outside, I won’t be slipping over in it when next coming to the box. 😉

Remember, thanks to the new King, lots of you have the day off tomorrow! It is a bank holiday. The timings of the gym’s opening hours are up on team up and are below:

Monday May 8th Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie assault bike
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
10 Burpees
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
These are you go, I go rounds.

WoD - Wednesday 30th November, 2022

We are there, the long awaited comfort of warmer lower legs is upon us… we can officially put the little bastards away for the winter. I cannot wait.
No heated clothing until January! And yes, there is such a thing!

PAY UP YOU LOVELY LOT! THE COUNTDOWN IS ALMOST ON

CrossFit Cardiff Partner WoD
“Whitten”
5 Rounds for time:
22 Kettlebell swings (32/24kg)
22 Box jumps (24/20”)
400m run
22 Burpees
22 Wall balls (20/14lbs)

We are running this as a partner workout, reps should be split equally. Partners will run together.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

WoD - Tuesday 1st February, 2022

Long arsed busy days call for short arsed, late and with no regular hilarity blog posts!

I know you’re gutted… sorry team!

As well as posting the blog and completely forgetting specialty. Don’t worry, I shall get a grip!

Pinch, punch…

CrossFit Cardiff Partner WoD
“Nate”
Complete as many rounds and reps as possible within 20 minutes of:
2 bar muscle ups
4 handstand push-ups
8 kettlebell swings (32/24kg)
These are ‘you go I go’ rounds. Typical Nate is performed with ring muscle ups, but so long as it is some form of muscle up, we’re good!

Please pop your scores up to the whiteboard…

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Specialty
Strict handstand push ups

3 Sets
5 Strict handstand push ups
Rest 2 minutes between sets

3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible

3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups

WoD - Friday 14th January, 2022

Now I know most of you haven’t met him, the reason being, he is a DICK and an entirely different dog to Oppo but…

Penblwydd Hapus Watson! One year old today! What a lad!

The year has flown by, mainly because the little shite is a billion miles per hour! Love him though, and wouldn’t have it any differently.
A massive happy birthday to The Fish’s brother too, Koa. Another pain in the arse!

CrossFit Cardiff WoD
Complete as many “you go, I go” rounds and reps as possible within 20 minutes of:
50 Double unders
25 GHD sit ups
10 Deadlift (100/70kg)

Rounds and reps up to the whiteboard before you leave for your weekends please legends…

WoD - Monday 13th September, 2021

Monday and with a bang! Rid yourself of those hang overs with some serious intensity and NO meltdowns (between pairs - I highly recommend NOT doing this with your husbands or wives), via Nicole’s vile up and coming week!
Enjoy team!

CrossFit Cardiff Partner WoD
4 rounds of: 
Partner A: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts 
Partner B: 20/15 Calorie assault bike
1 Partner farmers carry
5 Partner deadlifts
Barbell loaded at 100/75kg

WoD - Thursday 5th August, 2021

Your mid week blast is done and dusted, now all you have to do is to bring it home with a couple of total stinkers!

Enjoy!

CrossFit Cardiff Partner WoD
For time:
100 Wall balls (20/14lbs)
75 Toes to bar
2 lengths of farmers carry* (2 x 60/40kg BB)
75 Wall balls (20/14lbs)
50 Toes to bar
2 lengths of farmers carry* (2 x 60/40kg BB)
50 Wall balls (20/14lbs)
25 Toes to bar

Split reps as needed, athlete’s will complete one length of farmers carry each prior to switching.

Times up please team…

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Tuesday 28th January, 2020

So, was anyone able to go unbroken? Medball Cleans are worse than wall ball shots, that’s my belief anyhow. Surely when the med ball is flying through the air towards it’s intended target, even if it is only for a second, having no contact with the ball means that it can’t have an effect on you surely. That doesn't happen in a clean. WORSE!

In 13 years of CrossFit I have never seen anyone fail a MBC, maybe today was the day, meaning that you can always do one more. Meaning that you can always do 1 more, 149 times!

CrossFit Cardiff Partner WoD

Within 20 minutes complete as many rounds and reps as possible of: 
100m Kettlebell Farmers Carry (24/20kg)
10 Kettlebell Swings (24/20kg)
10 Box Jumps (20”)
10 Burpees
These are you go, I go rounds.

Sprint and rest, rinse and repeat, scores up…

WoD - Friday 13th December, 2019

Lock your doors, cover yourself in cotton wool and what the hell…play the Euromillions because it’s Christmas and £74 million would be kinda cool but also…it’s Friday 13th and its got to be lucky for some hey!

What is certain is that surviving the workout today, and this week will make you a seriously lucky lot!

CrossFit Cardiff WoD

Partner WoD, within 12mins complete as many rounds and reps as possible of:
20 Burpees over the rower
40 Calorie Row
60 GHD Sit Ups

Split reps as needed but promise me that when you get your chance to go…sprint! You know what to do!

WoD - Tuesday 20th August, 2019

That blew the weekend cobwebs out right? Nothing like a good lung burning workout to get you going on a Monday hey?! Hitting the ground running and getting your week off to a good start, it’s nearly Friday again!

Continue with a gymnastics focus. These rounds are designed to be fast, specifically the HSW, a quick 5m shuffle, fast turn around and back again. Similar with the buddy carries. Just don’t drop the poor buggers! Remember they are your best buds, brought along to CrossFit Cardiff for a fun week, rather than finding out what the floor tastes like!

CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10m Buddy Carry
10m Handstand Walk (Wheelbarrow Carry as per scaling instruction and workout stimulus)
12 Kettlebell Deadlift (32/24kg)
These are you go, I go rounds.

WoD - Wednesday 15th May, 2019

Now when I programmed this week, I may or may not have been on a 22 hour travel day, following 3 hours of sleep post L1 seminar…basically firmly fucked up!
Whilst scheduling Monday’s five rounder I genuinely believed that folk could go sub 9, as I nearly had twice in my back garden during the early weeks of OppoFit (the 5 week lock in during proper puppy stage.
However, whilst performing said workout on Monday night, it suddenly dawned on me that I had massively messed up and made you guys do a further two rounds.
If it is any consolation, training alongside you wonderful folk makes everyone better…seeing as the clock clearly read sub 9 mins on completion of round 3. The last two rounds though, took nearly as long!

Tonight’s workout sucked even more!

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 15 minutes of:
30 Double Unders
12 Sumo Deadlift High Pull (50/35kg)
8 Handstand Push Ups
These are you go, I go rounds

2 minute reset time before:

Part B: It is a secret, you will find out during your two minutes rest.

WoD - Thursday 13th December, 2018

Just in case your abs had fully recovered from last week, there you go…you’re welcome! Just a small kick in the respective reproductive organs to remind them that the GHD is in fact king.

The Xmas Party is just around the corner. It won’t be long now, and you’ll be attempting to climb into your own right shoe in order to avoid Aris’s constant tequila attacks! The very best way to prepare for such an attack is to NOT cherry pick the living hell out of tomorrow’s workout, but rather to lace those trainers up and get stuck in.
Just make sure those handbags and gladrags are in tip top shape for the 21st.

CrossFit Cardiff Partner WoD

Complete as many reps as possible, within 25mins of:
1 Athlete Runs 400m
1 Athlete Rows for Max Calories 

(Athletes will swap following the completion of each 400m run.) 

Please high five Hannah for making you better humans, and write your completed calories to the whiteboard.

WoD - Friday 23rd November, 2018

Well I don’t know about you lot, but every single time I stand up, sit down, drop anything, pretty much fill in the gaps…a single, very real tear, rolls down my cheek! And all due to the fact that my legs are riddled with ginormous amount of muscle soreness.

Still, I guess it just proves the point. “The adaption will correlate directly with the stimulus.” Meaning that this week has given me a different stimulus, as the adaptation is very real!

At least tomorrow sees safety in numbers…

CrossFit Cardiff Partner WoD

Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
60 Double Unders
40 Handstand Push Ups
20 Deadlift (120/90kg)

In this workout, partners will alternate the run and DU’s each round, and split the remaining reps as they see fit. One athlete is working at a time. 

Please give each other a high five and a sweaty hug before writing your scores to the board…

WoD - Friday 8th December, 2017

Friday!! And only one more Friday prior to the famous Xmas Doo!! Woo F**KING WOO!! 

For the weekend, Saturday. What I would love you to bring is a shoe box of toys/stuff/anything that won't go out of date. Inside the box, please place a £5 note inside an envelope. Apologies for the confusion, totally my fault. 

The class will start at 11am and, any and all are more than welcome. Drag whoever you can to the box and let them enjoy something naughty, or..."nice"! 

CrossFit Cardiff Partner WoD

Within pairs and in 20mins, as far as possible, ascend the ladder.
2 - 4 - 6 - 8 - 10 etc
TTB
Press Ups
Ring Rows
Split all work as needed.

Please place total scores to the whiteboard...