WoD - Thursday 20th February, 2025

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a patrol engaged in operations near Sangin, Afghanistan. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly, he died leading his Section and the Company from the front.

Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP Palliser and OP Silkman in Sierra Leone and OP Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal before joining Air Defence Troop in 2002 where following the completion of his specialist training, he was further promoted to the rank of Corporal and drafted to the United Kingdom Landing Force Command Support Group, where he remained for 2 years.
From here Dee joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in the face of adversity could be guaranteed; he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

Specialty
A: 5:00 to build to a heavy 2 TnG snatch

B: 3 Sets
Max unbroken power snatch (60/42.5)
Rest 3:00

C: 3 Sets
10/10 back rack Bulgarian split squat

WoD - Monday 28th October, 2024

Take a bow lads, Happy 360th birthday to the Royal Marines.

For any that are exposed to extreme danger every day, away from friends, family and really any freedom or enjoyment, you have our massive respect and love.
Every day while we go about our relaxed Sunday, the armed forces are out somewhere bitterly cold and wet, insanely hot and dry, and doing it not for any other reason that they truly believe that it is the right thing to do.

It’s service! Spare a moment to think about them.

Per Mare, Per Terram. By Sea, By Land

CrossFit Cardiff WoD
For 6 rounds, within 1:15:
10/8 Echo bike calories
4 Burpee box jump overs (24/20”)
Max sandbag cleans
Rest 4 minutes between rounds

WoD - Tuesday 20th February, 2024

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

WoD - Monday 26th June, 2023

Corporal Walker was killed in an explosion that happened near Patrol Base Almas, in Sangin, Helmand province.

He was conducting a joint foot patrol with the Afghan National Army to reassure and improve the security for the local population in the area when the incident took place.

Corporal Stephen Walker RM was born in Lisburn, Northern Ireland on 5 April 1968. He lived in Exmouth with his wife, Leona, and their daughter, Greer, and was also a proud father to his son, Samuel.

He originally joined the Royal Navy on 19 May 1986, qualifying as a cook and serving at HMS Raleigh, HMS Cochrane and on board HMS Cleopatra.

He subsequently transferred to the Royal Marines, entering Recruit Training at the Commando Training Centre Royal Marines on 12 March 1990, passing for duty on 7 November 1990. During his 20 year career he served across the broad spectrum of Royal Marine Units including; Fleet Protection Group Royal Marines, 40 and 45 Commando Royal Marines and the Commando Training Centre Royal Marines as a Recruit Troop Instructor.

He had a widespread background of instructional expertise in areas such as Mortars, Platoon Weapons and Jungle Warfare. He also had considerable operational experience in theatres such as Northern Ireland, southern Turkey and northern Iraq and, most recently, Afghanistan. In 2005, he excelled in his Junior Command Training at the Commando Training Centre Royal Marines, placing in the top three students on his course.

This much deserved promotion gave him the opportunity to pass on his wealth of knowledge and experience to his young marines, something for which he felt extremely passionate about.

Joining 40 Commando Royal Marines in July 2009, he immediately conducted Mission Specific Training for deployment to Afghanistan.

In April 2010, he deployed with Alpha Company, 40 Commando to Op HERRICK 12, employed as a Section Commander based out of Patrol Base ALMAS. His Company had been responsible for providing security, thereby increasing their freedom of movement, to the people of Sangin during his time in Afghanistan.

On the morning of Friday 21 May 2010, Alpha Company was conducting a reassurance patrol, alongside the Afghanistan National Army, near Patrol Base ALMAS. At approximately 0850 hours local time, north of the Patrol Base an explosion occurred. Tragically Corporal Walker was killed in action as a result of the blast.

Moments prior to the explosion, Corporal Walker was heard to say ‘If anything goes off now my wife will never forgive me', tragically demonstrating the famous Commando quality: cheerfulness in the face of adversity.

May he rest in peace, fall out Royal.

CrossFit Cardiff WoD
Stephen Walker
5 Rounds For Time of:
21 Toes To Bar
5 Front Squats (100/70kg)

WoD - Friday 28th October, 2022

The Corps of Royal Marines (RM), also known as the Royal Marines Commandos, are the UK's special operations capable commando force, amphibious light infantry and also one of the five fighting arms of the Royal Navy. The Corps of Royal Marines can trace their origins back to the formation of the "Duke of York and Albany's maritime regiment of Foot" on 28 October 1664, and can trace their commando origins to the formation of the 3rd Special Service Brigade, now known as 3 Commando Brigade on 14 February 1942, during the Second World War.

As a specialised and adaptable light infantry and commando force, Royal Marine Commandos are trained for rapid deployment worldwide and capable of dealing with a wide range of threats. The Corps of Royal Marines is organised into 3 Commando Brigade and a number of separate units, including 47 Commando (Raiding Group) Royal Marines, and a company-strength commitment to the Special Forces Support Group. The Corps operates in all environments and climates, though particular expertise and training is spent on raiding, amphibious warfare, arctic warfare, mountain warfare, expeditionary warfare, and its commitment to the UK's rapid reaction forces.

Happy birthday lads! To all those who are currently serving or those that have… take a bow, it is thoroughly deserved.

Raise a beer to those we have lost!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 - 15 - 10
Calorie row
Front squat (60/40kg)
Burpee over the rower
These are you go, I go rounds

WoD - Monday 16th May, 2022

For the most of you tomorrow is going to be easy. You’re going to get up following a long and restful nights sleep, have some coffee and breakfast, maybe walk the dog before heading off to work (in your slippers with your feet up on the sofa… WFH)… Jack however, starts day one of the 8 month commando course. Basically his life is going to be flipped completely upside down!

There is a very high chance that you will have absolutely no time to read this but just in case… fucking good luck brother! Take one day at a time, before you know it you will have that very sort after prize.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
12/10 Calorie row
10 Double dumbbell box step overs (24/20”)
8 Double dumbbell shoulder to overhead
These are you go, I go rounds.

Get those rounds and reps up to the whiteboard before you leave on your merry ways, not to wash, dry, iron and fold every single item of clothing worn today into an A4 size… like Jack will have to. 😳😳

WoD - Monday 21st February, 2022

Shortly before 12:15 hrs local time, of this day in the year 2008, Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company, 40 Commando, were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, sadly killing Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed Commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in Operation Palliser and Operation Silkman in Sierra Leone and Operation Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando, Royal Marines, and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to marry in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. Courageous and selfless, his cheerfulness in adversity could be guaranteed, he always demonstrated the very highest standards of professional competence in everything that he undertook."

Another year goes by yet we will never forget. To this day, servicemen and women are in harms way. Putting themselves in significant danger, fighting for what they believe in and sometimes what they don't. They are there for each other, and we are here for them. 
We perform this workout as a mark of respect for Dee, but also to celebrate the lives of many others who have paid the ultimate sacrifice, defending their countries and the world.  

CrossFit Cardiff WoD

"The Bear"
Within 20min, complete as many rounds and reps as possible of:
12 Overhead walking lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Please post rounds and reps to comments...

WoD - Wednesday 17th November, 2021

Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.

Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.

To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.

In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.

The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.

Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.

On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.

Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.

Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.

CrossFit Cardiff WoD
Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
This is a you go, I go for rounds.

Please write total number of rounds completed to the whiteboard…

WoD - Monday 29th March, 2021

That’s it! Day light saving is done, the summer is firmly en route. And although you should never trust the weatherman, this week set to be a stonker! 21 degrees on Tuesday, you’ll think you’re on the Cos De Del Sol (or however the F you spell it).
Perfect for smashing yourself in the back garden!

Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

CrossFit Cardiff WoD
‘Steven Darbyshire’
For Time:
73 Power Snatch (35/25kg)
400m Run

Loading
Barbell: 35/25kg
Dumbbell: 50/25lbs
Kettlebell: 24/16kg
Rucksack: 20/15kg

WoD - Tuesday 17th November, 2020

In the Spring of 2017, The REORG Jiu Jitsu Foundation launched, in association with The Royal Marines Charity. Their mission is to provide a platform for serving personnel and veterans to learn Brazilian Jiu Jitsu, as part of their recovery pathway and to combat the challenge of mental health and physical disabilities.

“Choosing to learn Jiu Jitsu is a route to improving both physical and mental health. With new knowledge comes a new feeling of confidence and sense of achievement as you improve over time. Brazilian Jiu Jitsu features a grading system and a belt system.”

Today their founder was awarded a great honour, recognising his dedication and hard work, committed to helping others…hoofing effort Royal!

CrossFit Cardiff WoD
6 Rounds for time of:
6 Ground to overhead (40/30kg)
40 Double unders
6 Chest to bar pull ups

Specialty
Overhead Squat
7 - 7 - 7 - 7
These are straight sets, performed at 80% of your 1RM snatch

Get those scores up on the whiteboard before you leave to locate your lungs…

WoD - Wednesday 28th October, 2020

On this day in 1664, the Royal Marines was born. An elite group of steely eyed dealers of death who’s job was to f**k things up wherever they went! For the last 356 years, that is exactly what they have done!

To all Bootnecks all over the world, whether working or not, Happy Birthday. Have a hoofin day and get utterly shiters!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds as reps as possible of:
10 Handstand push ups
20 Press ups
30 Sit ups

Get those rounds and reps up to shared and tagged videos

WoD - Thursday 20th February, 2020

Shortly before 1215 hrs local time, of this day in the year 2008, Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company, 40 Commando, were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, sadly killing Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed Commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in Operation Palliser and Operation Silkman in Sierra Leone and Operation Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando, Royal Marines, and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to marry in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. Courageous and selfless, his cheerfulness in adversity could be guaranteed, he always demonstrated the very highest standards of professional competence in everything that he undertook."

Another year goes by yet we will never forget. To this day, servicemen and women are in harms way. Putting themselves in significant danger, fighting for what they believe in and sometimes what they don't. They are there for each other, and we are here for them. 
We perform this workout as a mark of respect for Dee, but also to celebrate the lives of many others who have paid the ultimate sacrifice, defending their countries and the world.  

CrossFit Cardiff WoD

"The Bear"

Within 20min, complete as many rounds and reps as possible of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Please post rounds and reps to comments...

Met Con

Concept 2 Bike erg, each for time: 
1000m: Rest 4 minutes
750m: Rest 3 minutes
500m: Rest 2 minutes
250m: Rest 1 minute
After 1 minute rest, go back up the distances with the rest also increasing

WoD - Tuesday 26th November, 2019

Yesterday I posted about the sad news of yet another Royal Marine, losing his life, this time to the aftermath of war. For close to 20 years, the British Military has been extremely busy and those within have suffered.

But when travelling home I cam across something which didn’t surprise me in the slightest, yet is such a powerful example of military camaraderie and the support they show to each others family. A just giving page, set to raise £2000 to help the family of Ash Nickless in order to give him the funeral he deserves. So cool but nothing special I guess…click on the link. Inside of 24 hours, more than £10,000 had been raised.
Insane and an unbelievable demonstration of the power of the military community. A bunch of hugely generous, loyal and truly selfless individuals.

Currently just short of £14,000 and without any signs of slowing down. Please help out if you can…

For Ash Nickless

CrossFit Cardiff WoD

Within 15minutes complete as many rounds and reps and possible of:
5m Handstand Walk
10 Dumbbell Clean and Jerk (50/35lbs)
1 Rope Climb 

Rounds and reps to the whiteboard please team…

WoD - Monday 30th September, 2019

Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.

Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.

To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.

In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.

The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.

Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.

On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.

Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.

Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.

Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
This is a you go, I go for rounds.

Please write total number of rounds completed to the whiteboard…

WoD - Wednesday 19th June, 2019

Buns (of steel) ok team? Well you have made it through the recent squat focused cycle, with those of you who have smashed your midlines into the next oblivion with Ash and his devilish mobility classes, you can rest assured that whenever you are next required to lift a 1RM back squat, it will be far more than the last time you did so!

*no blame will be taken for those who don’t, especially if it is caused through being total muppets.

Tomorrow we re-visit a Royal Marines Hero from our month of September…

CrossFit Cardiff WoD

Royal Marine Corporal Seth Stephens was killed in southern Afghanistan on 1 July 2010.

Cpl Seth Stephens was posthumously awarded the Conspicuous Gallantry Cross for his bravery after rescuing comrades from the Special Boat Service who were pinned down by heavy fire 

In his citation for the award, that is second only to the Victoria Cross, the court heard that the former Royal Marine had "almost certainly saved the lives of his comrades" after exposing himself to enemy fire during a substantial gun battle. 

In a story that has never been told before, the inquest heard that Cpl Stephens was part of a large British and Afghan special forces raid on a Taliban headquarters in Helmand province. 

In the early hours of July 1 2010, Chinooks carrying the teams landed near Haji Wakil village in the Bahram Chah area at 2am and quickly came under determined enemy resistance. 

After more than five hours of heavy fighting the SBS force found "progress extremely difficult" as they fought their way through an orchard coming under fire from all sides, the inquest in Bournemouth heard.

On his own initiative Cpl Stephens, 42, used a ladder to climb a 9ft compound wall and began to fire down onto enemy positions that were attacking the men stranded in the orchard. 

"In adopting this position he would have been acutely aware of his own vulnerability," the inquest was told. 

A SBS commando who followed him into the compound was shot and wounded by an insurgent firing over a 7ft wall close to Cpl Stephens. The commando tried to warn him of the threat as the gunman had a clear line of sight onto Cpl Stephens. 

Between 15 and 30 seconds later Cpl Stephens was shot in the back of the head in the exposed area between his helmet and body armour. 

It is not known how many enemy were killed but outside court Lt Col Freddie Kemp, from the MoD's inquest unit, said it was a "significant firefight but we came out on top". 

Sheriff Payne, the coroner, said: "Cpl Stephens made a conscious decision to move to provide more effective covering fire. 

"He was in a very exposed position under accurate fire at increased risk to himself. 

"That single act of selfless bravery almost certainly saved the lives of his comrades."

Corporal Seth Stephens was a truly popular man. He was blessed with the innate ability to brighten the darkest room; he also possessed a disarming sense of humour. Measured and thoughtful, his strength came from a depth of experience and knowledge that he was keen to share with others.

Armed with a positive ‘can do’ approach to every task, he was a trusted friend and colleague. A team member he most certainly was, but it was as an individual that his true colours were best displayed. Never one to follow the well-trodden path, he was confident in his own abilities and was always looking for new challenges.

Above all else Corporal Stephens was a doting husband and father. His absolute dedication and unfailing love for his family was abundantly clear for everybody to see. He could always be relied upon to be there for his family and friends, whose needs he always placed before his own.

Their loss is immeasurable and our condolences go to them. If there is some solace to be gained, it lies in knowing that Corporal Stephens died doing the job he genuinely loved, alongside comrades that had the utmost admiration for him.

He leaves behind his wife Karen and daughters Heather and Molly.

Corporal Seth Stephens
Within 10mins complete an ascending ladder of:
Thrusters (35/25kg)
Double Unders
1, 10, 19, 28…
7, 16, 25, 34…
Adding 9 reps to each movement each round

WoD - Friday 17th May, 2019

For the first time since the month of September, we will repeat one of our heroes. Unfortunately, one of the many who paid the ultimate sacrifice, one of many who will we remember.

This is more than a workout, it is designed to celebrate the lives of those who gave theirs for us. It’s bigger than a workout, there is no pacing, grit your teeth and out of respect go harder and faster than last time

Sergeant Steven Willian Darbyshire
Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

Steven Darbyshire
For Time:
73 Power Snatch (35/25kg)
400m Run

Write completed times to the whiteboard…

WoD - Tuesday 29th January, 2019

It’s all fun and games until your puppy shits alice oover the plats hey?! No understanding of what I just said, that’s ok, you really don’t want to know! However, if you are ever intrigued and fancy just figuring out what the hell half these posts mean, then simply click here for a dictionary.

In any case, you all understand the international language of fitness, and know fully what lies in store for your shoulders tomorrow. There is clearly only one reason that I am doing this to you poor buggers, and that is that soon enough it will be hot again, the summer months will be upon us before you know it. And you legends will be having to beat the essence parties off with a shitty stick while bimbling about Roath park on a Harry Von Redders day! Merely because of the boulders i’ve given you as a result of workouts like tomorrows…you’re welcome!

CrossFit Cardiff WoD
Complete as many rounds and reps within 14 minutes of:
20 Kettlebell Swings (32/24kg)
40 Double Unders
20 Toes To Bar

Please write your shaky scores on the whiteboard on completion…

WoD - Monday 22nd October, 2018

I’m not sure whether you lovely lot full comprehend my constant, seemingly random rambling, specifically on Monday’s workout posts. When asking you all the open ended question of…
”who got drunk this weekend?”
”who got arrested?”
…well, here’s why…

Every Monday morning at a Commando unit, each fighting company (around 90 Marines) muster on parade at zero eight hundred hours (8am), in uniform - the only day of the week. Once assembled, as smart as a guard, just twice as hard, the beautifully coloured and coveted green beret almost glowing in the Scottish sunshine, the Company OC (Officer Commanding) addresses his men…
”Good morning chaps (officer speak), how is everyone (silence)? Hung over then I take it.” “Okay, I want to see a show of hands…”

“Who got drunk?”
90 Marines raise their hands

“Who got arrested?”
45 Marines raise their hands

“Who got laid?”
One Marine raises his hand!

“Locky…you got laid? With that ginormous alien head!! Get f**ked…your new name is now Alien Heed!” “Those arrested, form a queue outside my office!”

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Box step overs 24/20” (50/35lb) dumbbells
Ab mat sit ups 
Handstand Push Ups

Please write completed times and answers of the above questions to the whiteboard…

In the week…

On the weekend

WoD - Saturday 29th September, 2018

Finally, the day is upon us...633.

Throughout the month of September, we have dedicated each workout to a Royal Marine who, has paid the ultimate sacrifice. Each workout has been a true test, in their own way, and by design. Yet, everything has been building to this day. Each of us are sore, fatigued and likely in need of a solid day off, instead we are ready to respect not just Royal Marines, but each British serviceman and woman who have lost their lives in the recent Iraq and Afghan campaigns.

Please come down and support, from 11am - 11am…we will certainly need it!

Follow the link below to our just giving page and please, help us raise money for those who desperately deserve it….

The Story

See you on the other side…

633
With an Oppo and within 24 Hours, complete six hundred and thirty three Clean and Jerks
At average bodyweight

This workout is bigger than any of us, it really has little to do reps or loads or times or pain; but is to celebrate the lives of those who have given theirs for us.
We rest at home in comfort and safety, while others, to this day and at this very second, put themselves in harms way to protect our country from terror.
They are selfless, they are humble, they don’t want praise or thanks. They have courage and determination, are cheerful in the face of adversity and they are…heroes!

We will respect them and we will never forget them. May they rest in peace.

WoD - Tuesday 25th September, 2018

Sergeant Luke Taylor, of the Royal Marines was killed in Afghanistan on Monday, 26 March 2012. Sergeant Taylor was serving as a part of Task Force Helmand when he was shot and killed at the main entrance to Lashkar Gah Main Operating Base in Helmand province.

Sergeant Luke Taylor, aged 33, joined the Royal Marines in 1997. Over the course of his impressive career, Luke gathered extensive operational experience doing a job that he loved. He readily sought out new challenges and tackled them with enthusiasm and a determination to succeed.

Sergeant Taylor was outstandingly professional. He was a selfless, dedicated and talented Royal Marine who approached everything he did with passion, a keen sense of humour and the desire to excel.

A modest and capable Senior Non-Commissioned Officer, he was liked and respected by everyone he worked with and was always committed to doing everything he could to assist his comrades in arms. His generous and compassionate nature made him a very popular member of the unit.

Although he had arrived in Theatre only four weeks previously, he worked hard to drive the work of his team forward, achieving much in a short time and leaving a legacy that will be hard to match.

Sergeant Taylor came from Bournemouth. He married in 2008 and leaves behind his beloved wife, Nicola, and their young son, Roan. He was a devoted husband and father, and often talked of his family back in the UK. He will be sorely missed by his comrades but this is nothing compared to the loss that his family will feel. Our thoughts are with them.

Sergeant Luke Taylor
Each Round For Time:
26 Assault Bike Calories
3 Deadlift (125/90kg)
12 Bar Muscle Ups
Rest 3mins
12 Bar Muscle Ups
3 Deadlift (125/90kg)
26 Assault Bike Calories
Rest 3mins
26 Assault Bike Calories
3 Deadlift (125/90kg)
12 Bar Muscle Ups

Please post completed times to the whiteboard…