WoD - Tuesday 29th October, 2024

With a new focus this week for specialty, get stuck right in and blast those TTB and barbell work out of the window! Flying machines before you know it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 15 minutes of:
15 Shoulder to overhead (60/40kg)
15 pull ups
60 Double unders

Specialty
5 minute max toes to bar

3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull ups (banded if needed)
Rest 2:00

3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute for 4 minutes:
20s Ring tricep extension

5 Sets
10 - 15 straight arm GHD
Rest 60s

WoD - Tuesday 15th October, 2024

Coming your way is a very fast and disgusting workout. I did something very similar a long time ago and came close to coughing up a set of fiery lungs. Not nice!

You thought i’m sure, will love it! 😳😬😁

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Power snatch (40/30kg)
Burpees over the bar

Specialty

EMOM12

1: 3-8 ring pull-up

2: 3-8 ring dip

3: 30s hollow hold

3 sets:

6-12 Strict toes to bar

12/12 straight arm plank rotations

WoD - Thursday 10th October, 2024

We are nearly there you legends, the weekend is upon us.

For the last time, please remember that there is no lunchtime class tomorrow. Go extra hard in the evening. SPPPPPRIIIIIINT!

CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
10 Hang power cleans (60/40kg)
5 Bar muscle ups

Specialty
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk

For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks

3 Sets
4 Back squats
3 High box jumps

WoD - Tuesday 8th October, 2024

Please remember that the lunchtime class today has unfortunately been canceled.

The real reason for yesterday was that everyone needed an additional days rest after Mikey B had destroyed you on Saturday. You are welcome!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
Run 200m
18 GHD sit ups
12 Dumbbell snatch (50/35lbs)

Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 50 double unders
3: 10 - 20 GHD sit ups
4: Rest
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s

4 Sets:
6 - 12 Strict ring pull up
Rest 30s
6 - 12 Strict ring dip
Rest 90s

3 Sets:
10/10 Straight arm plank rotations

WoD - Thursday 3rd October, 2024

Anther superset involving pretty much nothing other than your peachy but cheeks. Now those chestnuts couldn’t give two shits about your dislike for supersets, they still need cracking! The short term “discomfort” you are going to feel will give you long term bragging rights and legendary status due to your newly acquired Xmas themed party trick!

CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Super sets. Accumulate load for the OH lunge, maintain straight for the deadlift

Specialty
Weightlifting
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk

For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks

3 Sets
4 Back squats
3 High box jumps

WoD - Tuesday 27th May, 2024

Well it still really hurts, it’s still really hard and always leaves a mark. Hopefully not for too long and you are all able to get back into some good training!

With Murph being long and vile, we will get back by attacking a short and heavy couplet… good luck!

CrossFit Cardiff WoD
Within 10 minutes climb the ladder:
12/10 Calorie echo bike
2 - 4 - 6 - 8...etc
Power clean (80/60 kg)

Specialty
5 Sets
5 - 10 strict toes to bar
Rest 1:00

3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00

Every minute on the minute, for 12 minutes.
1. 30s overhead carry
2. 30s Ring support hold
3. 30s headstand hold

WoD - Tuesday 16th April, 2024

The theme of a busy week… minimum banter mostly workouts!

CrossFit Cardiff WoD
For 5 rounds, within 2 mins:
10 Bar muscle ups
15/12 Calorie echo bike
Rest 3 mins

Specialty
For 5 sets
1 - 2 chest to bar pull ups with pause at top (focus on position)

EMOM 5
5 - 8 chest to bar pull ups

3 Sets
Bat wings + 5s pause at top
5 Strict CTB +1s pause at top

EMOM 8
10 - 15s L-sit

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 - Thursday 14th March, 2024

Tonight is the night. 24.3 is out and I honestly can’t see how there won’t be a squat and a pull up involved. How is up to a very evil man, and it will likely be something very clever that you couldn’t possibly think of and hurt more than you could possibly think of.

I shall pray for us all!

CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
6 Hang squat snatch (70/50kg)
200m Run

Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Touch and go

Strict press
5 - 4 - 3 - 2 - 1

WoD - Thursday 15th January, 2024

We are nearly there, the weekend is looming and will be on us before we know it… yes please! The evenings are getting brighter and the need for the log burner are diminishing, hopefully. But remember, Hopefully doth butter bugger all parsnips, we live in Wales and March is typically snowing!

But to cheer you right up, we have a vile workout for you!

CrossFit Cardiff WoD
5 rounds for max reps, within 2 minutes complete:
250m Row
Double dumbbell thrusters (50/ 35lbs)
Rest 3 minutes between rounds

Specialty
For 6 rounds, every 2 minutes:
1 Snatch pull + snatch

5 Sets
3 Seated snatch grip strict press

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 - Thursday 11th January, 2024

Let’s hope you are reading this blog with the ability to actually hold your phone out in front of you with the power provided by your own biceps, rather than leaning it on something. Standing up tall and proud, without your forehead propping you up on a wall somewhere.
And… are ready to go for another session.

CrossFit Cardiff WoD
Heavy, straight and sprint:
6 - 6 - 6 - 6 - 6
Front squats
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Echo bike calories

These are supersets

Specialty
A: For 8 rounds, every 45s
1 Hip snatch

Rest 2:00

For 8 rounds, every 45s
1 Hang snatch

Rest 2:00

For 8 rounds, every 45s
1 Snatch

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

WoD - Thursday 26th October, 2023

We are nearly at the end of the week and getting stuck into the Halloween throwdown. Remember, it is going to be very spooky and fucking fun! Get ready for some fitness fun!

CrossFit Cardiff WoD
5 Rounds for time:
30 Wall balls (20/14lbs)
20/15 Calorie assault bike
10 Burpees

Specialty
Every minute for 3 minutes
3 Power snatch
Rest 1 minute

Every minute for 3 minutes
2 Power snatch
Rest 1 minute

Every minute for 3 minutes
1 Power snatch

3 Sets
2 Length overhead KB carry
10/10 dumbbell split RDL

WoD - Tuesday 24th October, 2023

What’s not to like about muscle ups, thrusters and running?

Anyway, we had success with the first Saturday class time table change, with only one drop in rocking up at the wrong time, legit!
This Saturday is the Halloween throwdown where Monica the legend is putting her organisational skills to the test. Keep your eyes peeled for details please…

CrossFit Cardiff WoD
Complete as many round and reps as possible within 15mins of:
750m Row
75 Double unders

Specialty
Every 2 minutes for 5 rounds:
3 Negative handstand push ups (deficit if possible)

3 Sets
8 Box pike push ups
15 Seated dumbbell strict press

3 Sets
15 Tricep extension
10 Press ups

WoD - Tuesday 12th September, 2023

So then, who got new and CRAZY fast Fran PBs?? And, if you didn’t do NOT stress, you don’t PB everything every day.
I am writing this prior but will be very surprised if I PB considering the pain I am currently feeling in my quads as a result of Friday’s thrusters. When it actually hurts to sit down and do nothing you know you’re in trouble!

And… your quads are getting zero rest bite here! Sorry not sorry! Anyway, here’s a picture of Watson smiling to cheer you up!

CrossFit Cardiff WoD
For time:
3 Rounds for time:
30 Calorie row
30 Box jumps*
30 GHD sit ups

*Round 1 box height: 30”
Round 2 box height: 24”
Round 3 box height: 20”

Specialty
15 - 12 - 9
Strict handstand press ups
Strict pull ups

3 Sets
8 Dumbbell bench press
15 Banded tricep extensions
5 - 10 Headstand tucks

WoD - Thursday 22nd June, 2023

Well none of you are going to rock up for this workout are you. Those cherries will be picked!

Although it is only 3200 total meters, if certainly will not feel like that!

CrossFit Cardiff WoD
8 Rounds for time:
Run 400m
Rest 90 seconds

Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch

Every minute for 5 minutes
3 Power snatch

Every minute for 5 minutes
1 Power snatch

3 Sets
1 Length front rack carry
20 Hip extensions

WoD - Tuesday 20th June, 2023

Within no time at all I will be putting July in the title of this blog, meaning that we are already on the years hump day, not a Thursday as Janet thinks, but the middle of the year. Billy Bonkers how quickly that’s gone!

CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5
These are straight and heavy sets

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups

3 Sets
5 Strict toes to rings
10 Deficit push - ups
20 Second chest to ring hold

WoD - Tuesday 30th May, 2023

Welcome back from a long weekend of fun, fitness and dirty, stinking hang overs!

Congrats to all those who competed at the Bournemouth 7s event over the weekend, a big shout out to the top girls who stood on the dizzy heights of the podium… legends!

Back to regular hours and a chance to hide in two places…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
30/25 Calorie row
100 Double unders
30 Dumbbell snatch (50/35lbs)
Partners to split reps as required

Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.

3 Sets
6 Strict chest to ring strict pull up
12 Dumbbell bench press
12 Weighted tuck up

WoD - Thursday 25th May, 2023

Nearly nearly at the weekend. Only one more day of an utter thrashing before you are into the millionth 3 day weekend of the year. 2023 has been kind to the bank holiday benefiters.

CrossFit Cardiff WoD
120 Wall balls (20/14lb)
120 Calorie row

Specialty
Every 30 seconds for 3 minutes
1 Squat clean

Rest 2 minutes

Every 45 seconds for 4:30
1 Squat clean

rest 2 minutes

Every minute for 6 minutes
1 Squat clean

3 sets:
20s front rack hold
5 RDLs