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 - Wednesday 19th April, 2023

A mid week thrashing is awaiting you, you lovely lot! It might be similar to last Wednesday but I seriously hope not! As, that was the most amount of carnage I think that has ever been witnessed at CrossFit Cardiff. Within the first round there was vomit everywhere.
I’ve told at least 23 people about it already!

NO MORE PLEASE!

It is obviously Nicoles our fault, for programming such a shitter of a workout! Complaints to nicole@crossfitnoonegivesafuck.com please!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of
5 Snatch (70/50kg)
20 Toes to bar

WoD - Monday 2nd January, 2023

With the silly season very near to it’s end for another year, I am expecting you all to descend on the gym with a ferocious attitude; busting to get your teeth stuck into some serious assault bike calories.
Come at it!

Here’s to hoping you had an awesome Christmas and a better New Year. See you at the box!

CrossFit Cardiff WoD
For time:
20 - 16 - 12 - 8 - 4
10 - 8 - 6 - 4 - 2
Toes to bar
Squat snatch

Barbell load
40 - 50 - 60 - 70 - 80kg
30 - 35 - 40 - 45 - 50kg

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!!

WoD - Friday 24th January, 2020

Well it wouldn’t be Suller’s week without a decent exposure to TTB hey?! I love it though. He is apparently “weak” at them and so programs them at every opportunity. Meaning that he gets to target his weaknesses amongst a supportive group of good dudes…and shares the love too. Such a giver!

By the way, your hands don’t hurt from yesterday…it is merely an optical illusion.

CrossFit Cardiff WoD

For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
Double unders
Toes to bar

Times, you know what to do. Have a blinder of a weekend!