WoD - Thursday 28th November, 2019

Who needs 7 minute abs when you have Tabata hollow rocks? Done in 4 and can’t breath, sneeze or comfortably poo for the next few hours! 

Roll out of bed in the morning, three times a week and do it. I’ll be able to open my beer on your slabs come the Xmas party!

And my abs had only just stopped hurting from last Tuesday’s workout. 

I bet you all forgot about your abs when you were 27 wall balls in right? I’m sure someone has put that target up higher over night! Scumbags!

CrossFit Cardiff WoD

For time:
Run 800m
21 - 15 - 9
Toes to rings
Hang power snatch (35/25kg)
Run 800m

A very tasty sandwich, get your times up to the board…man this week is FLOWN by! One more closer to the party of the century!

WoD - Thursday 31st October, 2019

A bunch of sandbag over the shoulders get ya? Not for the valley commando’s amongst you hey…just like a Saturday night when you’re chucking a sixteen year old, drunken innocent onto your shoulder and popping him lovingly into the back of the minibus?!
No, just me?! 😬

Now then, stop pretending to be looking at this on your phones when you are really googling quiz question answers!

CrossFit Cardiff WoD

For time:
Run 1 mile
25 Strict handstand push ups
Run 1 mile
25 Kipping handstand push ups

Simple yet brutally effective. Scores on the board please team…

WoD - Wednesday 14th August, 2019

Rumour has it that the members of CrossFit Cardiff are now far more comfortable with wandering the streets on their hands rather than their feet! Aside from your keys constantly falling out of your pockets the only real drama is that it’s difficult to carry a pint of punk with your foot, and there’s no way you can order a big round!

And now that you are all seriously efficient at muscle ups, you are going to look like bronzed superstars when getting out of your infinity pool.

Now, prey that the weatherman is full of shit!

CrossFit Cardiff WoD

For total time and load:

Bike 2 miles 

- into -

Within 15 minutes establish a 3RM front squat

- into -

Run 1 mile 

Get those times and loads up on the whiteboard and importantly, in your logbooks/phones whatevs…

WoD - Thursday 30th May, 2019

I’m starting to think that you lot did something wrong when you tested your last “1 Rep Max” back squat. As, when Xiaowen decides to pause at the bottom of his last rep of 4s, on the final set, before standing it up and saying that that was his 1RM I call BULLSHIT!! 😉

It might also be as a result of Melski now working at Welsh Water, maybe she has somehow inserted so PIDs into the flow, big help for you guys and without the associated guilt…what a legend!

CrossFit Cardiff WoD
For time:
30 - 20 - 10
300m - 200m - 100m
3 - 2 - 1 reps of:
Dumbbell Hang Snatch (50/35lbs)
Run
Rope Climbs

WoD - Monday 20th May, 2019

So then team…how was it? As legit as you expected? What I can tell you, is that I have been utterly bombarded with seriously cool messages and tags, full of nothing but compliments for Al Conroy (AKA The General) who, has apparently missed his calling! There is still time however, he could easily go forward and re-focus his life to become a highly respected Military Leader. And, although our national security would be much improved, we would lose him to Her Majesty…FUCK THAT!

Take a bow Conners, you have led your team with virtuosity and integrity; I’m sure they will follow you anywhere. I hope you are reading this, while sat on the sofa (feet up and worthy smug smile on your face), drinking an ice cold alcoholic beverage of your choice! Just deserved.

Now, if any of you have any minerals left, then come on down to the box and get stuck into this…

CrossFit Cardiff WoD

Within 20 minutes complete as many rounds and reps as possible of:
5 Dumbbell Overhead Squats (Left Arm - 50/35lbs)
5 Dumbbell Overhead Squats (Right Arm - 50/35lbs)
10 Toes To Bar
Run 200m

A highly challenging movement, made waaaaay worse by a smashed midline from TTB, standard! Get that single tear wiped off your face and chuck your scores on the whiteboard…

“Castro’s got nothing on me!”

WoD - Friday 3rd May, 2019

Hands up who has that funky Friday feeling?! Legit hey?! And going into hopefully a sunny 4 day week!

However, your Friday feeling, if you are like me, is ruined by a seriously debilitating pain in the butt cheeks! Man alive my arse has been on fire for the duration of the day. Seemingly in an outline of my glutes, vile!

Fun workout though hey. Funnily enough, the classes weren’t as busy tonight. Maybe you are all confined to your arm chairs!

Onwards and upwards, into the weekend!

CrossFit Cardiff Partner WoD

Within 25 minute complete as many rounds and reps as possible of:
Run 300m
2 Burpee Forward Rolls
4 Box Jump Overs (30/24”)
2 Burpee forward rolls

These are you go, I go rounds.
As soon as the room stops spinning, get your scores up on the whiteboard please…

WoD - Easter Monday, 22nd April, 2019

I seriously hope that you are all enjoying your REST day, only enforced by me as the gym has been closed, making Easter Egg hunts possible!
I’m sure however, that you have all rather than take a break, discovered a variety of ways to kick your own arses to intensity. Go and get smashed, chill, and eat some chocolate. The fitness will wait until another day.

Like tomorrow for example…the opening times are as follows:

10:00 - 11:00: Open Gym
11:00 - 12:00: WOD
12:00 - 13:00: Yoga

CrossFit Cardiff WoD

30 Devils Press Box Step Overs (50/35lbs)
50m Handstand Walk
1km Run

Get those scores on the board and get out into the sunshine, enjoy!

On another note, the wonderful human being who is programming for you this weekend is also one hell of a dab hand with a pencil…

WoD - Tuesday 19th June, 2018

12 more people, that’s all we need - likely to be the same number of you legends who attend the 16:30 class - to match the number of bad asses throwing down in the open for Team Reebok CrossFit Cardiff last year! Who really wants to just match it though…come on, surely you really want to lace up those nanos and throw down, proudly in support of your gym.

It’s easy, all you have to do is click here and join the other legends ready to start kicking butt! The first workout is released this Friday. Just talk to anyone who has done it before…ask them how much you will regret it if you don’t!

See you at the start line!

CrossFit Cardiff WoD

Six Rounds For Time of:
Run 200m
10 Box Jump Overs (30/24”)

Run your little tooshie’s off, hop over that box for the last time riiiiiiight to the whiteboard and save yourself the trip. Scores up please MoFo’s!

Run Like Gump

WoD - Friday 8th February, 2019

Are you ready, excited and raring to go for the CrossFit Cardiff Birthday bash! We have been planning some interesting “WoDs”, all with the intention of no one coming close to their ends, but everyone having a massive blast!

Come down with an open mind, prepare to get your ass handed to you in multiple different ways, and please refrain from puking on my floor, getting me a noise complaint or starting a food fight…unless of course you are completely smashed drunk that is! 😉

CrossFit Cardiff WoD

2 Rounds For Time of:
300m Run
20 Deadlifts (100/70kg)
10 Muscle Ups

Spend a minute getting your beach bodies ready for the beach, but write your times to the whiteboard before you go…

WoD - Monday 14th January, 2019

Before I welcome you legends to another week I just want to mention how fricking cool last week was. A butt ton of you came in to try out the new classes and by the sounds and looks of things, got a lot from it.
The team and I are will be working hard behind the scenes to ensure that the transition is easy as well as conjuring up something cool for the gym’s 8th Birthday, planned for February the 8th. Keep your eyes peeled.

Now then, I’m sure the weekend was kind to you, filled with fun and fortune, maybe some sweating, lifting, but almost definitely all the top notch yoga to polish it all off. Leaving you plenty of time o chill on Sunday night and prep yourselves for yet another beasting!

Any of your legs cramp up at the thought of the stairs on Friday? Yep! Let’s just hope that you aren’t begging for mercy by Wednesday. But, now that Conroy has the reigns, i’m pretty sure that’s going to happen!

CrossFit Cardiff WoD
Six Rounds For Time:
5 Dumbbell Overhead Squat (R arm) (50/35lbs)
5 Strict Pull-ups
5 Dumbbell Overhead Squat (L arm) (50/35lbs)
Run 300m

I did try and warn you. Get those final runs out and chuck your times up. Conroy is lucky that your upper body has been significantly weakened, at least the punches coming his way won’t hurt as much!

Amazing picture of a Kate doing pull ups - thanks woe-rep

WoD - Friday 11th January, 2019

There is only one way to lift a new 3 rep max deadlift, and that is definitely not when you have to sprint row 300m between sets. But, more like when you are wearing your very best yellow t-shirt and look the most like Big Bird as humanly possible!

Another factor that usually helps you out, is some top level coaches adopting some entirely appropriate coaching stances.

Luckily, here at CrossFit Cardiff, we’ve got you covered on all aspects…

CrossFit Cardiff WoD

Run 400m
40 Kettlebell Swings (24/16kg)
40 GHD Sit Ups
4 Rope Climbs
Run 300m
30 Kettlebell Swings (24/16kg)
30 GHD Sit Ups
3 Rope Climbs
Run 200m
20 Kettlebell Swings (24/16kg)
20 GHD Sit Ups
2 Rope Climbs

Go hard but listen to your coach when climbing ropes! No DBaggery please! Scores to the whiteboard afterwards…

WoD - Tuesday 23rd October, 2018

Now I know you will all be rushing to get to class tomorrow in order to do the workout, but just remember to be courteous to your neighbours! Please refrain from screaming like a kid at Christmas in pure and utter excitement, think of the poor buggers, wrapped up in their warm beds who aren’t able to get up at 05:30 to get to an amazing gym to do an even better workout. But rather, just have to lay there, while their significant others brings them tea and toast in bed!
Poor bastards!

CrossFit Cardiff WoD

For time:
1 Mile Run
10 Burpees
800m Run
20 Burpees
400m Run
30 Burpees
200m Run
40 Burpees 

Please write completed times and express your love for Suller, on the whiteboard…

The South Wales Echo interviewing the 06:30 class during their workout, multiple weeks after it began.

WoD - Tuesday 17th April, 2018

The Chief is seriously no joke, fast and furious and just the perfect way to welcome newbies into the gym, except of course if you switch the press ups for over the bar burpees...just for that little extra added bonus. Wonderful right? Don't worry, the summer will soon be upon us and we'll be doing this outside in the sunshine...not just getting super duper fit, but picking up a cheeky suntan along the way! 

CrossFit Cardiff WoD

3 Rounds for time:
Run 800m
30 Box Over Jumps (24/20”)
20 Toes To Bar
10 Deadlifts (115/90kg)

Run fast, jump high, smash the bar with your toes hard and do NOT hold your breath when you deadlift...otherwise you will have a headache when you write your kick ass times on the whiteboard....

WoD - Thursday 25th January, 2018

So I obviously reviewed the programming that that nutter Ash sent me last week, but made a mistake. It was actually me who added the two minutes of double unders, or suggested too. And I messed it up. My bad! 
However, as you may have noticed, I adjusted it midway through the 6:30am class. You can tell your calves to address their thank you notes to CrossFit Cardiff, FOA: Davs.  

CONROY, GOOD luck you hairy beast! Remember, all that you need to do during an interview is talk about CrossFit. And if that fails...just SING!! 

CrossFit Cardiff WoD

AMRAP in 20 mins:
5 Power cleans (80/55kg)
10 TTB
20 Wall balls (20/14lbs)
200m Run

Once you have stopped feeling massively sorry for yourself, get up and write your round score to the whiteboard...

At least you will look bad ass when the swelling goes down! Shorts in the winter! 

WoD - Friday 20th October, 2017

Congratulations and thank **** it's Friday! You have survived and are firmly located within the winners circle of fitness! Heroes! 

Lets hope the weather clears up for tomorrow's WoD, although CrossFitters actually repel rain, (apart from Ash, he melts due to being ginger ;-)) on account of being such bad asses of course!

CrossFit Cardiff WoD

For time:
Run 600m
30 KB Swings (24/20kg)
30 Burpees
Run 400m
20 KB Swings (24/20kg)
20 Burpees
Run 200m
10 KB Swings (24/20kg)
10 Burpees

Good luck, move fast and post your times to the whiteboard please...

WoD - Monday 4th September 2017

Welcome to a new week of kick ass fitness gang! I hope you are well rested following your weekends and those of you who took part in the Cardiff 10K and feeling fresh and happy with your achievements - congrats to you guys for getting through it and possibly pushing yourselves way out of your comfort zones. 

We start the week with a cheeky couplet, running (sorry) and overhead squats with ascending load.

CrossFit Cardiff WoD

For time:
Run 1km
20 Overhead Squats (40/30kg)
Run 800m
15 Overhead Squats (50/40kg)
Run 600m
10 Overhead Squats (60/40kg)
Run 400m
5 Overhead Squats (70/50kg)

Please post times to comments...

WARNING...Doughnuts may not necessarily enable you to run faster nor squat heavier...but they taste GOOOOOOOOOD! 

WoD - Friday 2nd June, 2017

Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.

CrossFit Cardiff Partner WoD 

For Time:

Run 400m

50 STOH (70/50kg) 

50 TTB

Run 800m

50 TTB

50 STOH (70/50kg) 

Run 400m

If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.

Only one person can accumulate reps at any one time. Both must run together.

WoD - Wednesday 27th Jan 2016

Some seriously convincing Elvis impressions this morning team! Tough work those lunges hey?! Just think of how good your backsides will look on the beach this summer!  

I can hear the curses from Germany, it's a good job that I care enough about your fitness to make you all do this... 

WoD

Each segment for time:

Row 1000m
Rest 3mins
Run 800m
Rest 3mins
Row 500m
Rest 3mins
Run 400m
Rest 3mins
Repeat

Please post times to comments...

WoD - Friday 18th December 2015

Tonight, it became blindingly obvious who used which hand to...write with! 😉

Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out. 

 CrossFit Cardiff WoD

10 Rounds for time of: 

100m Sprint

10 KB swings (32/24kg) 

100m Sprint

10 Burpees

Rest 1min

Please subtract 9mins from your total time and post to comments.