WoD - Thursday 18th January, 2024

Well well, it turns out that a moderate load front squat coupled with a bar facing burpee hurts a shit load. Weird!
I’d argue that actually almost anything coupled with a bar facing burpee will hurt a shit load. Even if it is to simply sit down for 30 seconds following each set.

You know what else really hurts… partner workouts with moderately heavy barbell and a stinking amount of reps! Again… weird!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 18 minutes of:
500m Row
30 Deadlift
500m Row
20 Hang power cleans
500m Row
10 Shoulder to overhead
Barbell load 80/60kg
Athletes should split distance and reps equally

Specialty
A: For 5 rounds, every 1 minute:
1 Hip snatch

Rest 2:00

For 5 rounds, every 1 minute:
1 Hang snatch

Rest 2:00

For 5 rounds, every 1 minute:

1 snatch

B: 5 - 5 - 5
Overhead squats + 5s pause at bottom of final rep.

WoD - Tuesday 26th April, 2022

Believe it or not, you really owe me a big thank you! Had it not been for me, you would’ve already been in DOMs turmoil! If you are well then only the magic sky daddy can help you now. 😁

Nicole apparently has a vendetta. If you don’t believe me just come on in on Friday! 😬

CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Shoulder to overhead (50/35kg)
GHD sit ups

Specialty
Free standing handstand
A: Handstand drills

B: 3 Sets
5 Pike Ups
Tripod holds
30s side plank

WoD - Thursday 10th March, 2022

It is chipper time and nearly 22.3 time! Whats the bet that that will be a chipper and with all of the same movements as tomorrow and Friday’s workouts?
High thats the chance. FFS!!

CrossFit Cardiff WoD
For time:
Run 1 mile
75 Kettlebell swings (24/20kg)
50 Pull ups
25 Shoulder to overhead (60/40kg)

Go hard and attempt to keep everything to as fewer sets as possible…

Specialty
Bar muscle up
A: Kipping Practice

B: Bar muscle up practice

C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips

WoD - Friday 17th January, 2020

You have arrived, made it to Friday. You can chill right out, slippered feet up and a ice cold beer in your hand! Safe in the knowledge that you have another week behind you, moving yourself even further away from the Christmas sluggishness and a week closer to the magical summertime!

All you have to do first is sprint on a rower and lift heavy shit above your head…easy! At least you have people to share the pain with!

CrossFit Cardiff Team WoD

In teams of 3:
15 Rounds for time: 
20/15 Calorie row
5 Shoulder to overhead (85/60kg)
These are you go I go rounds.

Get your total time up on the board please team…