Workout of the day
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Vomit
Well I did try to warn you, unfortunately, CrossFit likely DOES have a personal vendetta against your little HUGE legs. And as a result focuses large amounts of effort in smashing the living hell out of them… sorry!
Remember, you can have either quads or skinny jeans… not both. And also remember… skinny jeans look god awful! 😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Front squats (60/40kg)
Burpees over bar
Well it seems as if you lot needed a little bit longer to get over the silly season, at least the 6:30amers did anyway! The issue now though, is that you have to come back to a complete and utter shit storm.
We all discovered on Saturday just what happens when Mikey B programs after a few pints GOOD LUCK!
CrossFit Cardiff WoD
For 5 rounds, within 3 minutes complete:
15/12 Calorie echo bike
5 Push jerk (70/50kg)
Rest 3 minutes between rounds
Welcome to the weekend and more than likely some form of complete and utter thrashing by the hand of Mikey B and an assault bike! Good luck!
Before you do that though, this might just pinch a little bit… just a little.
CrossFit Cardiff WoD
10 rounds for maximum reps of:
30s Burpees
30s Rest
30s Dumbbell thrusters (2 x 50/35kg)
30s Rest
Okay ok, the time is now. You have patiently waited for this, I will not attempt to polish a turd but rather just give it to you both barrels. This unfortunately, is going to be pretty uncomfortable!
Good luck and no vomiting into my bike fans please!
CrossFit Cardiff WoD
For 5 rounds, within 2 minutes:
15/12 Calorie assault bike
30 Wall balls (20/14lbs)
Rest 3 minutes between rounds
Specialty
Snatch
Every 2 minutes for 18 minutes:
1 snatch, 1 hang snatch
3 Sets
8 snatch grip deadlifts
With a cheeky, fast paced and fun (if you ignore the thrusters) partner workout to start you off it’s time to find out who of you are the cherry pickers!
There’s no way you are due a rest day yet!
Specialty is going to be rammed!
CrossFit Cardiff WoD
For time:
5 KM run
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
It’s Friday and tomorrow I am travelling over an hour away to be voluntarily bitten by a shit scary dog… and you lot will still be in more pain than me! UNLUCKY!!! 😂😉
Happy Friday anyway!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees
Who can go unbroken?
Yep, chucked in a cheeky 2022 yesterday, the first of many!
Tomorrow’s workout was inspired by that Irish assassin who you know and love so well, just with a little extra spice added!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Thruster
2 Power cleans
2 Thrusters
3 Power cleans
3 Thrusters
4 Power cleans
4 Thrusters etc…
Barbell weight: 60/40kg
Specialty
A: Ring muscle up progressions
B: 3 sets of:
3 RMU negatives
40s ring support
If you thought that the the week has been “fun” so far then you are in for a shock tomorrow! You are going to LOVE it! Don’t worry, it’s just the wind down to the VERY SUNNY (🤞🏽) weekend! We can only hope!
No need to fluff this up…good luck!
CrossFit Cardiff WoD
6 rounds of, within 4mins:
10/8 Assault bike calories
10 Wall balls (20/14lbs)
5 Burpees over box (24/20”)
Vile!
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
Here’s to hoping that you all had a wonderful weekend, full of fun, fitness and a bit of rest.
So tomorrow’s workout will start you off with a bang, if you let it! Go fast AF on the bike and attempt as much as you can to keep any rest on the barbell short and intentional! Gooood luck!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Assault Bike calories
Snatch (50/35kg)
A short sprint, exactly what it is…a sprint. Short duration is how we develop muscle mass and strong lungs!
Times up please legends!
Did you go bonkers? Utterly mental fast? Please tell me you did, as I have done that workout twice now. The first time caused me to have to hang my head out of a Swiss hotel room window for about 30 minutes while I sorted myself out. The second time, I spent about the same amount of time attempting not to be sick on my back garden.
I sincerely hope that you enjoyed it as much as I did.
This may not be quite as much fun! 😬
CrossFit Cardiff WoD
A: For 4 Rounds, within 30s:
Max Calorie Assault Bike
Rest 3mins between rounds
Rest 3mins between parts A and B
B: For 3 Rounds, within 2mins complete:
15/12 Calorie Row
Max Rep Pull Ups
Rest 3mins between rounds
Please get those scores up on the board (one total number of cals for Part A and one total number of pull ups for Part B) and get out into the 20 degree sunshine! 😎
