WoD - Tuesday 19t November, 2019

Although to some, this may appear to be bullying, it really couldn’t be further from the truth! My intentions come from 100% good will rather than pure evil!
Should Ollie decide to take his mother up on the offer of, I’m sure, a delicious meal coupled with an extremely festive evening he will: wake up refreshed and in the good books, hang over free yet unable to put his finger on the bizarre gut wrenching feeling, cursing through his veins.
It is simple…FOMO! Fear of missing out. And, yes he did miss out! Maybe the hang over that he will be suffering as a result will cause him to doubt his decision, until he has the inevitable light bulb moment once the craft beer fog lifts…”man that was totally worth it!”

The second reason for my apparent onslaught is easy…I really want to meet his mother and see what she’s like when smashed!

Speaking of the Xmas party, get your monies in for tickets and…tomorrows workout is the perfect pre-party pump!

CrossFit Cardiff WoD

10 Rounds for time of:
5 Strict pull ups
10 Press ups
15 GHD/ab mat sit ups

Use your newly sculpted biceps to guide that whiteboard marker in writing your times down…

WoD - Thursday 1st August, 2019

Pinch, punch…the best month of the year hey! Except of course if you wake up with DOMs so bad you need to kip out of bed! Suller has taken the notch up a rank or two this week hey, and it’s not over yet! Luckily you haven’t got to use your shoulders again until…whatever time class you are doing today…😳

Maybe he is fighting hard to combat the infamous DadBod. By punishing everyone with beach ready workouts and causing Al Conroy to be forced to “take a knee” for around 30 minutes before feeling able enough to drive a car! Great workout!

Look out…

CrossFit Cardiff Partner WoD

Double JT
42 - 30 - 18
Handstand push ups
Ring dips
Press ups

Split the work how you see fit, take post WoD selfies of massive shoulders and get those times up to the whiteboard please…

WoD - Tuesday 9th July, 2019

In case you weren’t sure, rowing 1,000m kind of messes up your ability to do muscle ups, weird! Anyone else struggle to hold anything for the rest of the night, nope…just me. Whatever! Holy forearms Batman!
Great workout though, a challenge. I was wondering if anyone could go unbroken…
I did have my money, all of it, on Matt Parry, but he must have spent waaaay too much time d**king about in Business class lounges getting his hands rubbed in essential oils!
Maybe the comfort of the front of the aircraft has left it’s toll, rather than be wiling to eek out the last few reps, dealing with the fact that he is uncomfortable, he drops off with two left. He’s changed!

Plus, you left your special sock in the car park…

CrossFit Cardiff WoD

Bench Press*
8 - 8 - 8 - 8 - 8

*after each set:
5 Strict Pull Ups 
10 Press Ups

Get those massive loads up on the whiteboard please…

WoD - Tuesday 30th April, 2019

Conroy is another year older, but with those biceps, you’d never know!

Now let’s not milk it too much hey, not until next year when he is the big THREE 0 anyway!!

How do you fancy a cheeky bit of gymnastics hey?! Bring your long socks…you are going to need them!!

Short and sweet tonight sorry, I’ve got proper man shit to do!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 17 minutes of:
1 Rope Climb
6 Pistols
12 Press Ups
24 Abmat Sit Ups 

Please get those rounds and reps up to the whiteboard…

WoD - Wednesday 2nd January, 2019

The first post of 2019, holy hell…Happy New Year!
I am purposefully going to make sure that it sucks though! Merely so that I can positively build some entertainment into your lives throughout the year.

We are going to have some cool times too, loads of banter and exciting times!

The rest of this week sees the last of the old timetable, with the usual class schedule back tomorrow but with the new beginning on Monday. It may take a few weeks to adjust, but at least if you rock up at the wrong time you will only have 30mins to wait. Easy!

I hope you guys all had a kick ass time last night, have fading hang overs and a new filled desire to get back to the gym and kick some arse! Here we go…

CrossFit Cardiff WoD

‘Cindy’
Complete as many rounds as possible, within 20 minutes of: 
5 Pull Ups
10 Press Ups
15 Air Squats 

Please record your own scores not just to the whiteboard but also to your own logbooks…

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 - Tuesday 24th June, 2018

So how was that??? Make you feel like you were going to get a visit from Pukie? Or did he actually make an appearance, rough hey!! 

Tomorrow is something a little out there. It is however a Hero workout, and so you know that it is going to be hard. I want to reassure any who are considering not coming simply due to looking at the workout, that we have scaling options in place and trust me, there is every opportunity for you to get a significant response from this. Just come in and trust us. 

CrossFit Cardiff WoD

'Coffland'
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Press Ups

Please write your rounds and overall time to the whiteboard...

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

WoD - Monday 11th June, 2018

Welcome to another week of fun filled, frolicking fitness!

Congratulations to those ass kicking weekend warriors, who represented at IONs pair competition; battling away over the course of the day and doing so with your heads held high and a proud CrossFit Cardiff logo on your back! 
I'm sure the crowd of enthusiast supporters who came to cheer you on, drowned out the noise of any other affiliate's support crew, as they are clearly used to screaming over Suller's impressive diaphragm. 

Anyway, Monday is upon us and you want to know what awaits you hey. Without further ado...

CrossFit Cardiff Partner WoD

Within 15mins Complete as many rounds and reps as possible of:
4 Bar Muscle Ups
8 Press Ups
12 Pistol Squats
This is in a "you go, I go" style. 

Please record total rounds and write to the whiteboard...

WoD - Monday 29th May 2017

 "Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time the whiteboard.

WoD - Wednesday 22nd March 2017

Awesome lifting tonight team. Big weights flying all over the shop! 

CrossFit Cardiff WoD

For 18mins complete an EMOM of:
1. 10 Strict Pull Ups
2. 15 Press Ups
3. Row 12/10 Calories

Make the the gymnastics pieces hard, search for honest reps, especially on the press ups. 

Post ticks to the white board...

And soon enough, you'll look like this...just with legs!