WoD - Tuesday 27th May, 2024

Well it still really hurts, it’s still really hard and always leaves a mark. Hopefully not for too long and you are all able to get back into some good training!

With Murph being long and vile, we will get back by attacking a short and heavy couplet… good luck!

CrossFit Cardiff WoD
Within 10 minutes climb the ladder:
12/10 Calorie echo bike
2 - 4 - 6 - 8...etc
Power clean (80/60 kg)

Specialty
5 Sets
5 - 10 strict toes to bar
Rest 1:00

3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00

Every minute on the minute, for 12 minutes.
1. 30s overhead carry
2. 30s Ring support hold
3. 30s headstand hold

WoD - Monday 18th October, 2021

You may have massive Monday blues, a two-day hang over and not appreciate your whatever time alarm but… there is some good news. Are you ready?

The McPlant is FINALLY here!!! Now if that is’t Monday morale, I don’t know what is!

CrossFit Cardiff WoD
3 Rounds for time of:
7 Ring muscle ups
14 Power cleans (70/50kg)
21 Air squats

WoD - Wednesday 27th March, 2019

What an amazing day for getting your butts out in the sunshine, hanging out (maybe with your wangers out) but definitely on cool things like motorbikes, or in (or outside) CrossFit gyms playing with rugby balls, spike balls or maybe a dude of a puppy!?
Obviously after you have smashed the living hell out of yourselves with a workout of course. And what better than to do one named after one of your all time favourite folk?

Now I could spend a significant amount of time waffling on about how much of a stud Hannah is, but none of you really have a spare few hours to read it all.
She’s cool, hot as hell, loves people and helping them, kicks butt on open workouts and can make a pretty decent cup of tea! You all love her, but likely a little less after this…

CrossFit Cardiff WoD

‘Han’
For time:
30 - 20 - 10
10 - 20 - 30
Pull ups
Power clean (50/35kg)

Stagger over to the whiteboard and record your blistering scores with your blistered hands…

I’m sure Conroy has a “better” picture of Han somewhere

WoD - Thursday 16th August, 2018

So how was that? Improvement on the newly learnt skill of attempting to prevent yourself from slamming your face into the ground while sprinting forwards on your hands? There will be more and more of it, don't you worry. 

Now that you are safe and sound...are you ready for an assault?...

CrossFit Cardiff WoD

Every 6 minutes for 4 Rounds, perform:
20/15 Calorie Assault Bike
12 Alternating Dumbbell snatch (50/35lbs)
8 Press Ups
2 Power Clean (110/70kg)

Should you still be able, please write your scores on the whiteboard...

WoD - Wednesday 27th June, 2018

So anyone still sore from Monday? As stated, I am mildly apologetic for putting you through it, but once the pain goes, you will have a set of buns to be proud of! For sure! 

The sun is out and pumping, and it feels so fracking good...until you get a whiff of Ash post lunge! Unless of course, he sprays himself to death with Lynx! Then, all you get is the effect!! 
Once its in, you ladies are screwed!! 

Now tomorrow I am introducing something cool, it will be a challenge, but trust me..fun!

CrossFit Cardiff WoD

Teams of 3 will complete as many rounds and reps as possible within 10mins of:
6 Power Cleans (100/70kg)
6m Handstand Walk
12 Pull ups

The workout should be split as needed, one team mate per round is to perform the HSW.

Anyone recognise that handsome guy in the banner picture?? Yep...it's Rich Froning! 

Posting your rounds to the whiteboard is the only way that the world will know that you are still alive, so please do so!  

WoD - Tuesday 13th February, 2018

Did it feel amazing? As good as it did in 2014, if you are old and bold enough to have done it back then? I seem to remember wanting to soil myself throughout, and (when I get chance to do it) I can't see there being any change this time around. 

Did anyone beat their score? 

Tomorrow we combine a few movements into a tough strength test. How heavy can you go?

CrossFit Cardiff WoD

Set a 1RM of Bear Complex*
Power Clean
Front Sqaut
Shoulder To Overhead
Back Squat
Shoulder To Overhead

*Squat clean and thrusters permitted

Please record your bad assed loads to the whiteboard please....