WoD - Thursday 23rd January, 2020

Just in case you were wondering, yesterday (the power cleans) wasn’t a heavy day, it was merely an annoying load that made you think while at fatigue.
Today (presses and jerks) was a heavy day. A real heavy day! 
Another benchmark tomorrow, my second ever CrossFit workout and a beast! Who’s got Spealler with over 38 rounds? 😳

CrossFit Cardiff WoD

“Cindy”
Within 20 minutes complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats 

Make sure you record your scores for this classic benchmark girl. PBs on the whiteboard in RED marker please.

WoD - Bank Holiday Monday 27th May, 2019

Class Times for the Bank holiday are below:
Open Gym 10:00 - 11:00
WoD Class 11:00 - 13:00*

* the class won’t take this long, but Murph is a tough workout and we will take longer to be able to coach it effectively.

CrossFit Cardiff WoD

"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.

Please write times to the whiteboard…

WoD - Monday 29th October, 2018

Well then, you lot are awesome hey?! Not that I am surprised, but it looks as if you had a kick ass day yesterday! I was watching the IG stories when I could, and catching up on them afterwards when I couldn’t. Amazing to see the amount of amazing performances, especially considering that you were all dressed in attire which definitely does not make it easy to snatch. It’s a good job Conroy had something on underneath his pumpkin dress!
A particular favourite (surprise, surprise), was Aris and his team’s demise following an assault bike calorie sprint or 150. Still, in true Greek style, once some beer had been consumed he was back to his normal folk dancing self! Legit and he may well now be dubbed…”Snake Hips!”

I just have one question…what the hell does The Mask have to do with Halloween?

Welcome to another week, what better way to begin than with a cheeky number from CrossFit.com…

CrossFit Cardiff WoD

Tabata Push Jerk
Rest 3 minutes
Tabata Chest To Bar Pull Up
Rest 3 minutes
Tabata Press Up
Rest 3 minutes
Tabata Hang Power Snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Bars loaded at 40/30kg

Please write total reps per movement to the whiteboard…

WoD - Wednesday 1st August, 2018

If the front squat and GHD killer workout didn't destroy your world as much as it did mine, there is literally no way that 'Jack' won't! One of the original Hero workouts, programmed by a friend of mine who owns literally one of the first ever affiliates aside from HQ, and former plain clothed drugs prevention police officers...otherwise known as a legitimate badass!!

If you were wondering what the latest Instagram post was all about, then log on to tomorrow's WoD post and get excited, a very cool event is coming directly to CrossFit Cardiff. And you only have to wait for 24 hours to find out just what...

But for now, back to this week. Wave goodbye to your legs...

CrossFit Cardiff WoD

3 Rounds for maximum rounds of:
Within 15mins:
Run 1 mile
In the remaining time, complete as many rounds and reps as possible of 'Cindy'*
Following each run, continue the Cindy score from the previous round. There is no rest between rounds.

'Cindy'
5 Pull Ups
10 Press Ups
15 Air Squats

Please write your total and any partial Cindy Rounds to the whiteboard....

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...

WoD - Thursday 16th November, 2017

You lot just tricking LOVE an assault bike sprint hey? I mean why wouldn't you?

Seeing as you clearly did not punch Ash in the baby maker hard enough last night, he has survived and retaliated with an aggressive attack on your midlines. Good luck and you are more than welcome to batter him harder for giving you washboard abs when you see him next. 

CrossFit Cardiff WoD  

Within 20mins, complete as many rounds and reps as possible of:
10 Press ups
5 OHS (70/50kg)
10 GHD Sit Ups*

*If you haven't had significant exposure to the GHD...don't be a D**K! ;-) 

Accessory Program

Press
Tempo press ups - 4 sets x 5 reps (4s down, 3s pause with chest hovering above the floor and a fast ascent)
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 5 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 5- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps

If you can stabilise a whiteboard marker once completed, please write your scores on the board....