WoD - Tuesday 22nd April, 2025

Well if you have Easter cobwebs that you decided not to blow out with today’s total shitfest then that’s your fault. Luckily we care about you and so have another opportunity for you. You are very welcome!

CrossFit Cardiff WoD
Within 6 minutes and for 4 rounds:
Run 400m
Row 500m
Max calorie echo bike
Rest 2 minutes between rounds

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold

WoD - Tuesday 1st April, 2025

We are going to rent the gym out, once per week at the 08:00 class to the cockerpoo cafe! A bunch of “cute” dogs will be running around the gym for all of you to play with… April fools f**kers! Had it been the GSP cafe that would not have been an April fools.

CrossFit Cardiff WoD
For Time:
Run 1 Mile - 800m - 600m
50 - 40 - 30
Wall Balls (20/14lbs)
25 - 20 - 15
Chest to bar pull ups

Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice

3 Sets:
20 Wide grip pull-ups*
*Max strict pull-ups into banded pull ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00

3 Sets 
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 10s off x 9:
Hollow hold

WoD - Friday 28th March, 2025

Tuva is popping her cherry today… go easy on her please!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
Row 500m

WoD - Thursday 23rd May, 2024

Nothing but fitness…

CrossFit Cardiff WoD
For Time:
Run
800 - 400 - 200
21 - 15 - 9
Ground to overhead (60/40kg)

Specialty
Snatch balance
3 - 3 - 3

Hip snatch + 2s pause in receiving position
2 - 2 - 2

Overhead squat
5 - 5 - 5

Dumbbell Bench press
10 - 10 - 10

WoD - Thursday 2nd May, 2024

Nearly there, hump day is over and we are headed downhill quickly towards the weekend!

The only drama is… you have some cherry picking to do!

CrossFit Cardiff WoD
Run 5km

Specialty
Every minute on the minute for 6 minutes
Paused power clean + paused front squat + paused split jerk*
*pause in catch. 60% power snatch

Every minute on the minute for 10 minutes
Power clean + front squat + split jerk
Build each set

3 Sets
3 Back squats
3 Seated box jumps

WoD - Wednesday 24th April, 2024

Mid-week and you are all in for a special treat on hump day, you are going to love it…your quads maybe not so much!

CrossFit Cardiff WoD
For time:
150 Wall balls (20/14lbs) *

*every break complete 200m run

WoD - Monday 15th April, 2024

Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!

I bet you can’t wait! Here is your first dose…

CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m

WoD - Tuesday 2nd April, 2024

Back to it, hit the ground running and all of that motivational rubbish your boss will tell you to get you motivated for the week ahead. And when I say you I really mean Janet! 😁 Don’t you worry mush, it’s a four day week!

I’m looking forward to coaching all of the tumbleweeds in class.

CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes

Specialty
3 Sets
Max set of pull ups (cap at 30)

5 Sets
5 Strict chest to bar pull ups
10 Elevated ring rows

For 6 rounds, every 1:00
10s L-sit

WoD - Tuesday 19th March, 2024

Well I seriously hope that it’s not raining for you guys today, you van blame Joe! Remember, he was on a stag do and feeling sorry for himself.
He actually said to me… “if I have to suffer then so do they!” 😉

CrossFit Cardiff WoD
3 Rounds for time:
1 Mile run
50 Burpees

Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups

3 Sets
10 -15s Sticking point hold15 inverted row

3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups

WoD - Tuesday 16th January, 2024

Well I am assuming that your legs are completely f**ked, likely along with the rest of your bodies! 😬😁

The good news is that tomorrow we will give them a little break… ish… before we smash the crap out of them again on Wednesday! 😬😬😬😬😁😁

GOOD LUCK and remember, we love you… hence why we do it!

CrossFit Cardiff WoD
Every 4mins for 20minutes:
200m Run
12 Pull ups
9 Chest to bar pull ups
6 Bar muscle ups

Specialty
A: 20 minutes of handstand practice

B: Conditioning:

3 Sets:
5 - 10 Headstand foot taps
10s/10s Single arm hold - wall/box

3 Sets:
16 - 20 Stalder leg lifts
10 Rower pike ups

WoD - Wednesday 22nd November, 2023

Mid-week and I am sorry we have a hurdle to jump. Not to worry though… you didn’t need that skin on your hands anyway no? Blame Mikey B!

CrossFit Cardiff WoD
‘Eva’
5 Rounds for time:
Run 800m
30 Kettlebell swings (32/24kg)
30 Pull ups

Janet’s face when reading the blog… yes it’s real!

WoD - Tuesday 19th September, 2023

I talked to some of you about how brutal tomorrow’s workout is. Get off that rower and out running at pace as fast as you can.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Cardiff WoD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile

Specialty
Spend 15:00 practicing pull overs
3 sets
5 - 10 L-sit pull ups
5 Strict toes to bar
10 Dumbbell Z press

WoD - Friday 6th January, 2023

The first of many, end of the week, 2023 Friday feelings! Enjoy it, but only once you have given yourself a serious thrashing!

It’s all in the aid of goodness!

CrossFit Cardiff WoD
Complete as many rounds and reps possible within 20 minutes of:
20 box step overs (24/20”)
10 Alternating devil press (50/35lb dumbbell)
200m Run

WoD - Wednesday 9th November, 2022

Tomorrow is going to be cheeky, let’s just say that. You will have fun, I’m sure, just not in the hour that you attend CrossFit Cardiff. 😂😂

Still, everything else you do on your Wednesday will be easy in comparison.

Enjoy!

CrossFit Cardiff WoD
Every 8 minutes for 32 minutes:
400m Run
30/25 Calorie row
30/25 Calorie assault bike

WoD - Tuesday 4th October, 2022

We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)

Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups

4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold

WoD - Monday 26th September, 2022

I am predicting that by the time you are reading this, Mikey B and I will be fully constrained to a glass cage of emotion but, with light at the end of the tunnel!

You might see us attempting to coach a class from the shadows next week. MIGHT. Otherwise, you lot know how to squat snatch no?

CrossFit Cardiff WoD
5 Rounds for time of:
Run 400m
5 Squat snatch (60/40kg)

A cheeky squat snatch to start off the week for you cherry pickers! 😉😁

WoD - Friday 1st July, 2022

Pinch, punch, first of the month.

If you haven’t yet seen it, check out the whiteboard, notice board at the box for initial details about a summer throwdown.

SAVE THE DATE - SATURDAY 23rd JULY

Fun times are a coming!

CrossFit Cardiff Partner WoD
For time:
Run 800m
20 Squat snatch (60/40kg)
Run 600m
16 Squat snatch (70/50kg)
Run 400m
12 Squat snatch (80/60kg)

Partners run together and split snatch reps as required.

WoD - Monday 23rd May, 2022

It’s taken me this long to figure out the cryptic way in which Nicole has written next weeks workouts sorry. She has her own special way of communicating! It makes her different and therefore endearing!

Some further little know facts are that Nicole physically cannot do anything following any intake of fat and, she would potentially die if she went longer than 24hrs without eating eggy bread!

CrossFit Cardiff WoD
3 Rounds for time of:
30 Toes to bar
1K Run

WoD - Friday 8th April, 2022

We’ve made it! Possibly hang on for dear life, skidding into the weekend on our knees, bruised and battered by workouts pleading for mercy… just me?! But we are here!

Roll on some late nights and maybe even some sun, who knows!

CrossFit Cardiff WoD
Within 12 minutes, climb the ladder of:
2 - 4 - 6 - 8 - 10… etc
2 - 4 - 6 - 8 - 10… etc
10 - 12 - 14 - 16 - 18… etc
Suicide sprint (lengths of the gym)
Bar muscle up
GHD Sit up

Enjoy folk!!

WoD - Monday 21st, March, 2022

This Monday two years ago was entirely different, the first one of zoom classes! It is bonkers that that was two whole years ago. Never again please!

The weekend was an absolute belter, and that can come again!

We had some awesome back and forth on the programming group this past week, all in aid of providing the very best opportunity for you guys to be stood outside, by the hedge, attempting to find your keys!

Speaking of lockdowns, we did tomorrow’s workout (ish) as an outdoors WoD when we had to be outside, luckily on a sunny day. Well now that we are inside we will do the inside version…sorry!

CrossFit Cardiff WoD
For Time:
1 Mile run with a medicine ball (20/14lbs)
10 rounds of:
5 Sandbag over shoulder (50/35kg)
10 Toes-to-bar
1 Mile run with a medicine ball (20/14lbs)

Don’t cherry pick, just rock up and an hour later I bet you have surprised yourself, a lot!!