WoD - Tuesday 4th February, 2025

I bet you didn’t think it would be so hard to put the other foot forward in a split snatch hey?! But then maybe you know there was such a thing as a split snatch!

Don’t worry, tomorrow will be heavy but and leggy, but at least they will both be in a straight line.

CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Back squats

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

5 Sets
5 Strict chest to bar pull-ups

3 Sets
10 Barbell supine row
10/10 Arnold press

Every minute on the minute for 6 minutes
1. 30s Straight arm GHD
2. 30s GHD hollow hold

WoD - Thursday 9th January, 2025

The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.

Tomorrow with a little twist, jelly legs is what we want.

CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.

Specialty
A: Build to a heavy power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s

C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10

WoD - Tuesday 19th November, 2024

Back into the week and going. You’ll have all forgotten about your 1000 step up DOMs and any hang overs! Unless of course you spent Sunday afternoon drinking nothing but wine!

Legends!

CrossFit Cardiff WoD
Thruster:
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Each set for max load

Specialty
Every minute, on the minute, for 12 minutes:
10 - 20% of 5 minute test

3 Sets
2 Weighted pull ups
Rest 30s
10 Pull-ups
Rest 30s
8 Tempo dumbbell strict press (3s negative)
Rest 2:00

Every minute, on the minute, for 4 minutes:
20s Narrow grip push ups

5 Sets
5 - 10 Strict toes to bar
Rest 60s

WoD - Wednesday 23rd October, 2024

Mid-week and ready for a vile strength blasting in order to celebrate. GOOD LUCK JANET!

CrossFit Cardiff WoD
16 - 14 - 12 - 10
Front rack walking lunges
Increase weight after each set

WoD - Wednesday 9th October, 2024

After tomorrow’s workout I promise you are going to wish that the gym was closed for a week! Just remember…chestnuts.

CrossFit Cardiff WoD
5 Rounds for max load:
12 - 6 - 12
Front Rack Walking Lunge
Front Squat
Front Rack Walking Lunge

WoD - Wednesday 18th September, 2024

Hump day! That’s all i’ve got, I have a motorbike to ride sorry. Not many days are left!

CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Back rack walking lunge
5 - 5 - 5 - 5 - 5
Deadlift
Super sets and straight sets

WoD - Thursday 29th August, 2024

The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!

CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds

Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee

6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set

WoD - Thursday 15th August, 2024

The weekend is nearly upon us! Get yourself ready for some serious chilling, drinking, fitnessing, bronzing, whichever ing’s you decide!

Glutes first though!

CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8 - 8

Specialty
2 - 2 - 2 - 2 - 2
Low hang clean with 5s descent from hip

10 - 10 - 10 - 10 - 10
Incline bench pres
Build each set

WoD - Tuesday 2nd July, 2024

A lot of strength, mixed with a cheeky bit of gymnastics, why not!

CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups

Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar

WoD - Wednesday 1st May, 2024

Happy Birthday Mum! I hope you bring some summer sunshine with your additional year on the planet!

CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
15/12 Assault bike calories
9 Bar muscle ups
6 Snatches (70/50kg)

WoD - Wednesday 20th March, 2024

Mid-week and following a complete thrashing, let’s be honest. Potentially anyway.

Luckily tomorrow you will all be dry at least, battered legs again but they need to be strong so we’re all good. Summer’s coming after all, and this time it really is!

CrossFit Cardiff WoD
For straight sets:
5 - 5 - 5 - 5 - 5
Back squats

WoD - Friday 5th January, 2024

The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!

CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster

WoD - Thursday 4th January, 2024

Every time I have written these so far, I have put in 2023 and had to erase it. I wonder how long that fun will last for?!

About as long as the DOMs you will be feeling after a few days back training!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar

Specialty
A: For 10 rounds, every 30s
1 Hip snatch

Rest 2:00

For 10 rounds, every 30s
1 Hang snatch

Rest 2:00

For 10 rounds, every 30s
1 Snatch

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

WoD - Friday 22nd December, 2023

That’s it, the last iteration (other than the beasting you will receive from the hands of Mikey B tomorrow) prior to Xmas day.

Another savage fantastic year of training, it has been an absolute pleasure! Roll on 2024!

CrossFit Cardiff WoD
Front rack walking lunge
8 - 8 - 8 - 8 - 8
Increase load per set

WoD - Wednesday 20th December, 2023

Okay so there’s nothing I can do to polish a 💩… I also can’t do a lot about how much tomorrow’s workout is going to suck!

Sorry…

CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 3 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell: 40/30kg
Rest for 1 min between rounds

WoD - Monday 18th December, 2023

Here we are, the last week before Xmas and I have the privilege of ensuring that your last exposure prior to the restful day is completely savage!

Yeeeeesss!

Enjoy day one of “hell week”! 😉😉🤣

CrossFit Cardiff WoD
4 Rounds for time of:
25 GHD sit ups
5 Bar muscle ups
25/20 Calorie row
5 Bar muscle ups

WoD - Thursday 14th December, 2023

We are nearly there… time to start Xmas shopping. Only another week and us men can start thinking about what we will be getting for folk. 😉😬😳

Not actually joking, if you know most mes that is!

Possibly the last chance to sculpt those glutes ready to crack chestnuts in front of the open Christmas fire.

CrossFit Cardiff WoD
Back rack walking lunges
14 - 12 - 10 - 8 - 6
Increase load with each set

Specialty
For 6 rounds, every 1:30
1 Snatch + 2s pause at the knee
1 Hang squat snatch

For 6 rounds, every 1:30
1 Squat snatch

4 Sets
2 Split jerks

WoD - Friday 8th December, 2023

Shit the bed it’s really here. I mean it is very early this year I suppose. The good news is that you will have a long time to build the capability to drink whiskey again on Xmas day. And if your name is Micheal Bartlett that will be vital!

Consider your life’s choices tomorrow, but not too much!

CrossFit Cardiff WoD
Establish a max weight for the complex at each rep scheme:
5 - 4 - 3 - 2 - 1 of:
1 Power clean
1 Hang squat clean

One attempt at each rep range.
Rest as needed between the descending reps.

WoD - Wednesday 8th November, 2023

Mid-week and a very cheeky little kicking for you. All of you will love it… ish!

You’ll definitely love it more than the rest of the week! 😬😬

CrossFit Cardiff WoD
Within 10 minutes:
Establish a 1 rep max power clean and push jerk

Rest 5 minutes

For time:
Heavy Grace
30 Clean and jerks
Loading 80% of today’s 1RM

WoD - Tuesday 7th November, 2023

Happy Tuesday! It’s around about now that Janet is starting to complain about how sore she is, how long the week has been and as per… letting everyone from the 8am class know just how much she is looking forward to the weekend! And… I am right there with her! 😉

Tomorrow, load up and LIFT heavily, throughout. NO INCREASING LOAD AS THE FIRST SET WASN’T ENOUGH

“An honest set of 5 is realistically a set of 4.”

CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5
HEAVY & straight sets

Specialty
For 5 rounds, every 2 minutes:
2 Negative pause handstand push ups

4 Sets
8 Pike push ups
10 Roll backs

3 Sets
8 Deficit press ups
15 Tricep extensions