WoD - Tuesday 10th September, 2019

It is entirely possible that 3 days in The Gower with multiple beach walks per day, with open water swimming, ball chasing, hole digging and serious pooping…right in front, literally right in front, of a poor yet extremely stuck up woman nearly breaks a 9 month old GSP.

Bizarrely enough, he wasn’t his usually energetic state this morning. #mulleredbutstillhandsomeAF

CrossFit Cardiff WoD

4 Rounds, each for time:
20/15 Calorie Assault Bike
200m run
Rest 8 minutes between rounds

Plenty of rest allows for plenty of SPRINTING! Scores for each round to the board please…

WoD - Thursday 21st March, 2019

Get yourselves ready, there is only one thing that is coming your way…lots of thrusters and more pull ups. Likely to be of the chest to bar variety. One more chance to knock Fraser from the top of the leaderboard, and I have ultimate faith in you guys.

Entirely off subject, but still very cool…a very old friend of mine owns this kick ass company, where he sells a bunch of sexy arsed gear to keep you warm in the winter months. Now I know that soon enough you will be moaning about the weather, and that it’s too hot…blah blah, but this shit will keep for next year…and there is a bad ass sale on too!

Tommy and I were in the Marines together, in fact he was my first boss. As a 16 year old, he helped to mould me into a vaguely passable man, ensuring that I knew exactly how to evade irate away taxi drivers when required. Following a successful career in the Royal Marines, qualifying as a Mountain Leader, he decided to leave and pursue a passion. Jöttnar was the result.
Maybe when we are next all drunk I will tell you a few stories!

Now, get your arses on this site and pick up some serious sexy stash…
https://www.jottnar.com

CrossFit Cardiff Team WoD

Within teams of 3, complete as many reps as possible within 30 minutes of:
Max Calorie Assault Bike
As many rounds as possible of:
200m Run
20 GHD Sit Ups
2 Ring Muscle Ups

In this workout, one athlete will be on the Assault Bike, another will perform 1 round of the AMRAP and the final athlete will rest. Rotate through each for 30 minutes.
Please write total AB Calories and rounds and reps to the whiteboard once the dust has settled

WoD - Thursday 24th January, 2019

The week is nearly amongst us, but so is the month. Meaning two things…

1. Your arses are nearly mine!

2. The Box birthday party is soon upon us. Be sure to get over to the Facebook members page to check out the details. If you are too cool for Facebook, then…just make sure you are available from 12:00 - 23:59 (ish) on Saturday, February the 9th. We have a MAAAHUSIVE team Throwdown planned, along with after hours actives. Bring a dish of choice (all Vegan options will be frowned upon), and if you don’t like BrewDog, a bottle.

Now then. The last but one addition of Ashwell’s onslaught, maybe he is attempting a cull, you can beat the Ginger Ninja though, I know you can!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible, within 20 minutes of:
Run 200m
5-10-15-20-25 etc ...
Shoulder to overhead (60/40kg)
1 Rope Climb

Shake out the old forearms and get your rounds up on the whiteboard…

WoD - Thursday 29th November, 2018

So, any of you lot find it hard to fit through doors, have difficulty washing your hair or for some bizarre reason became immediately more attractive to the lovely young ladies of Cardiff?? Well you are welcome! There is nothing quite like a good old fashioned “bro session pump!” Now you know what to do every Friday night before you head out on the lash. I expect everyone will be doing so on the 21st before the Xmas party!

Keep those party ticket monies coming please!

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 5 minutes of:
5 Deadlift (120/90kg)
200m run

Rest 5 minutes

Repeat

Please scribe two separate round scores to the whiteboard please…

WoD - Wednesday 14t November, 2018

This coming weekend sees the gym closed for a kick ass CrossFit L1 Seminar and so there will be no classes on Saturday, nor open gym on Sunday.
However, the gym will be open for a Team WoD on Sunday evening at 18:00 (6pm to the uninitiated) The class will be an hour, allowing you to get home in time for your Sunday evening influx of Sir Attenborough.
Come along and kick your hang overs into touch in style!

CrossFit Cardiff WoD

Within 15 minutes climb as high as possible of the ascending rep scheme of:

2 - 4 - 6 - 8 - 10 etc
Toes To Bar
Ring Dips
Athletes must run 200m prior to starting each round.

Please write completed and partial rep scores to the whiteboard…

WoD - Friday 12th October, 2018

I hope you all got your bench on, maybe cracked a few drop sets before some max effort press ups so that you were pumped to the max before hitting the Philly for Medics night for some cheap added fish bowls!
Or was that what happened a few years ago, and now a days, it’s netflix and fall asleep?

Well anyway, just in case you need a real pump, we have one in store…

CrossFit Cardiff WoD

Within 20 minutes, get as far as possible in the ascending rep scheme of:
2 - 4 - 6 - 8 - 10etc
Squat cleans (40/30kg)
Bar muscle ups
Run 200m at the start of each round 
*The load of the barbell is to increase by 10kg per completed round

Please write scores to the whiteboard…

WoD - Thursday 17th May, 2018

Jeeeeeeeeeeesus you lot were looking SWOLE when you all left tonight! Ready for the beach and the hundred days of sun shine that we are supposedly having soon. Let's just see hey! 

Remember the days for me, the old days, I am struggling to recall what comes next, we push and then we...

CrossFit Cardiff WoD

10 Rounds for time:
Run 200m
1 legless rope climb*

*various scales will be available for this movement, but the most important part of it is that you should absolutely NOT...be a muppet! These are very challenging movements, if done correctly...scale and preserve the intended stimulus.

Please write your times to the whiteboard...

WoD - Thursday 12th April, 2018

Anyone still messed up from the ASSault bike? Or maybe now from having to knock out 150 wall balls? We can give your legs a little bit of a break with a cheeky sprint. 

Get after it team! 

CrossFit Cardiff WoD

5 Rounds for time:
10 Toes To Bar
Run 200m
10 Handstand Push Ups

Get your rapideo times scribed to the board afterwards, pretty please! 

"We sit in unique possession to the worlds most vexing problem, get off the couch and off the carbs!"

WoD - Thursday 15th February, 2018

I so hope that Melski is planning on doing this workout. Nothing warms my soul quite as much as watching her Bambi legs attempt to function. In fact, I entirely think that she should switch the running for assault bike calories, as this allows the famous condition to appear far sooner and far more aggressively. 

Please like this post and comment beneath, ASSAULT ON MEL. She has said, she won't do it unless she gets 10 comments...

CrossFit Cardiff WoD

5 Rounds For Time:
30 Air Squats
20 Box Jumps (24/20")
10 Chest To Bar Pull Ups
Run 200m

Please post times to the whiteboard...

WoD - Thursday 23rd November, 2017

Guess what...sprinting calories on a rower just after you've lunged a heavy assed load is really, really hard!!! Who would have thought. 

With the Xmas party rapidly approaching, I am looking for some help, I have to tell you the what first though...
Towards the end of each Royal Marine recruits troop, the lads vote between them for who amongst them, should be awarded the Commando Medal. A medal awarded to the man who has displayed throughout training, to an outstanding degree, the qualities of the Commando spirit. 
These are defined as:
Determination
Courage
Cheerfulness In The Face of Adversity
Unselfishness

These are qualities that will any man or woman well throughout their lives. I would like you to vote for the gym's members member. Who has demonstrated passion and the care for others. 

I am going to leave a glass jar at reception, along with paper and a pen. Please, as you walk into the gym, take a few seconds to write a name down, screw up the piece of paper and pop it in. 

The winner will be announced on the Xmas doo. Get voting from Friday!

CrossFit Cardiff WoD

Every 3 minutes, for 5 rounds:
Run 200m
15 Burpee Box Over Jumps (24/20)*

*No hands this time team. 

 

WoD - 17th July 2017

Tomorrow we welcome the newest batch of hungry on rampers, and they are busting to get into class!  

You excisting memebers, you know the deal, anyone who looks like a rabbit in a set of headlights, grab them and show them the ropes; we all remember how it felt to go to your first class! 

CrossFit Cardiff Partner WoD

10 Rounds for time of: 

Run 200m (both athlete's run every round)

Complete one round of:

10 Burpees

15 KBS@32/24kg

Alternate rounds of the Burpees and swings such that each partner does 5 rounds. 

Please post times to the whiteboard... 

WoD - Wednesday 13th July 2017

I have a request team. Beth is headed to South Africa on Saturday to help set up a charity organisation called inspire children and youth.

It is run by one lady and Beth is an ambassador. They mission is to break the cycle of poverty in the rural farms outside of Cape Town.  

We are looking for any donations of clothes toys and toothbrushes, sports things and judo kit would be amazing! If anyone has anything to spare could you please bring it too the box before your next class and I shall ensure that she gets it.

Check it out on Facebook https://www.facebook.com/inspirechildrenandyouth/

Big love to all and congrats to some many folk who PB'd their squat tonight. Mel, Stu, Matt P, Sam, Katie, Jade, Ash, and that's the only ones I saw. F**king legends! We'll need to implement the PB horn.

CrossFit Cardiff WoD 

5 Rounds for time: 

10 Deadlifts (100/70kg) 

15 GHD Sit Ups

Run 200m

pleasr post times to comments...  

WoD - Thursday 20th October 2016

Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.  

Tomorrow a little longer but we still get to play with a barbell.  

CrossFit Cardiff WoD

For time: 

Run 800m

21 Power Snatch (50/35kg)

Run 400m

15 Thrusters (70/50kg) 

Run 200m

9 Power Cleans (90/70kg) 

Please post times to comments... 

Thank you for the particularly apt picture Phillis!  

WoD - Tuesday 16th February 2016

So jump starting a car is super easy after 100 medicine ball cleans...especially if you are not the one who has to push! 

A little sprint for you. 

CrossFit Cardiff

Within 12mins complete an AMRAP of:

Run 200m
30 Double Unders
15 HSPUs

Please post rounds to comments....

 

WoD - Monday 2nd November 2015

Welcome to the start of the week team. As you may not have notice, The Paleo Grind has relocated to the middle room. This is with the intention of giving you guys more room in the open gym area, as well as keeping your butts warm pre/post WoD during the winter. Get your asses in there and I shall continue to think of ways to make this space more homely for you. 

One thing though...no hiding in there thinking that you can get out of the workout. 

CrossFit Cardiff WoD

Within 8mins complete an AMRAP of:

Run 200m
7 Deadlift (120/90kg)
14 TTB

Please post rounds and reps to comments...

I normally HATE this trolley!!