Workout of the day
Viewing entries tagged
Savage
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
Just as a reminder you legends, below are the Box Xmas opening hours over the silly season…
CrossFit Cardiff Festive Opening Hours
Xmas Eve - 10:00 - 12:00 Open Gym
Xmas Day - 11:00 - Until the last burpee is done
Boxing Day - CLOSED
27th - 31st
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
New Years Day - CLOSED
January 2nd Bank Holiday:
WoD Class - 10:00 - 11:00
Open Gym - 11:00 - 12:30
January 3rd: Regular hours
Continue on at least one last hard week of training prior to the full commitment to the silly season, come on!
CrossFit Cardiff WoD
4 Rounds of:
5 Front rack walking lunge
10 Front Squats
5 Front rack walking lunge
These are straight sets, high load throughout.
Specialty
Handstand walk practice
Find a 3 rep max weighted chin up
Then:
3 - 3 - 3
Chin ups
@90%
Just imagine having to complete death by burpees, while rowing 2000m (which by the way is a better way to describe it - don’t worry, there will be a next time), getting 63m from the end and the burpees get you! That my friend is genuinely soul destroying! POOR BEE!
Next time mush!
For now though, we carry on… and with a pretty painful workout, sorry!
CrossFit Cardiff WoD
3 Rounds for time of:
30 Wall balls (20/14lbs)
15 Deadlifts (120/90kg)
30 GHD sit ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
It’s been a tough weekend for one of your own, Han Layton has been brutalised with a PVC pipe and medicine ball, but has come out on top with a mangled brain of mush and some amazing new skills! Ready to unleash on you unsuspecting folk! She can’t wait!
The first thing that you have to endure is a week of her programming. And if tomorrow is something to go by…good luck!
CrossFit Cardiff WoD
For time:
9 - 15 - 21
Calorie assault bike
Thrusters (50/30kg)
Rest 5mins
21 - 15 - 9
Calorie rower
Wall Balls (20/14lbs)
If you have any more will to live, get those times up to the board…
So we completed the day with only one couple close to divorce and with everyone having a new found respect for sandbag holds as well as how long it takes to do 250 calories on the assault bikes!
Basically an all round win!
Tomorrow gets pretty spicy with a bunch of pulling, all in the beloved interval style!
CrossFit Cardiff WoD
Within 3 minutes complete as many rounds and reps as possible of:
6 Bar hop burpees
6 Deadlifts (100/75kg)
15/10 Calorie row
Rest 1 minute between rounds. Perform a total of 5 rounds
So two very cool things have come about since I posted a blog:
1. Drakeford has stated that we can open the gym INSIDE on August 10th. A week today (well tomorrow technically, but you know what I mean). Keep your eyes peeled for further announcements as to how this will look.
2. Tom Downey kicked the arse out of a running workout…f**k yes Tom!
Lastly, no complaints about tomorrow’s workout…you are seriously lucky that I have your backs. Otherwise you’d be dragging a mat for around 12 minutes of it.
CrossFit Cardiff WoD
Within 20 minutes, complete as many rounds and reps as possible of:
200m Overhead dumbbell carry (50/35lbs)
20 Burpees
50 Double unders
Get those Monday blues gone and instead, chuck your scores up on the board…
