Workout of the day
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Weekend
The end of the week is here. We head into a weekend of history making, one where Wales destroy Ireland in the 6 nations rugby due merely to the fact that I am going with one of the Irish.
We can only be hope hey. The banter shall be flowing I’m sure!
Prey for me!
CrossFit Cardiff WoD
7 Rounds for time of:
Run 400m
21 Wall balls (20/14lbs)
It is finally here, that Friday feeling. Each one that arrives too, is one closer to a bad ass summer!
You know it’s going to happen too, this year is going to be a corker!
CrossFit Cardiff WoD
Diane 45
Deadlifts (100/70kg)
Handstand press ups
Athletes perform 45 reps of each movement, however
It’s Friday, the end of another slog and therefore one last opportunity for me to blast you all with the below sentence…
PAY FOR YOUR XMAS PARTY TICKETS YOU ABSOLUTE DRINKING MACHINES!!!
You can and will be drinking so hard that your nose bleeds and all of your clothes just fall off, but the only way you will be able to is if you…
BUY A TICKET!!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
16 Double KB front rack walking lunges (24/16kg)
6 Bar muscle ups
60 Double unders
I am back and all is good. Standby for a full day of thrashings please! Ready in time for a relaxing weekend.
Enjoy a little twist on the benchmark girl “Kelly”
CrossFit Cardiff WoD
5 Rounds for time of:
500/400m Row
30 Box jump (24/20”)
30 Wall ball shots (20/14lbs)
We made it, again! The weekend is upon us. Take your watches right off and be governed by no time other than 09:30 on Saturday morning… otherwise Mikey B will kick your arses! 😁
Happy hunting!
CrossFit Cardiff WoD
5 rounds for max reps within 2 minutes of:
25/20 Assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 4 minutes between rounds
Friday is upon us and with Mikey B away for a weekend, I am scratching at my moustache concocting something violent for you this coming Saturday. Sorry nit sorry!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
Run 400m
15 Burpee box jump overs (24/20”)
30 GHD sit ups
Happy Friday legends!
Do yourself a favour, go to the Pen-y-lan Pantry and ask for Al! When he rocks up just waffle to that dude for 5 minutes about your day. I bet you leave smiling!
Have a cracking weekend!
CrossFit Cardiff WoD
5 Rounds for time:
6 Power cleans (Increasing load per round)
20 Toes to bar
50/35
60/40
70/50
80/60
90/70kg
Happy Friday you lovely lot. Following a decent level thrashing, get out there and enjoy the weekend of chaos!
Unfortunately, your torsos will be flapping about in the wind after a billion GHD sit ups! 😁
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit-ups
5 - 4 - 3 - 2 - 1
Squat clean (100/80kg)
Happy Friday all. Let’s hope for long and sunny summers days filled with fitness, BBQs and freezing cold beer!
And… a happy Mikey B so that you can actually enjoy them!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps possible of:
10 Handstand push ups
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
You go, I go rounds.
Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
Get yourselves ready for the weekend! Fun and fitness filled please!
Enjoy!
CrossFit Cardiff WoD
For time working for 2 minutes, resting for 2 minutes:
15/12 Calorie assault bike
Max power cleans (100/70kg)
Continue until you achieve 30 reps
A very, VERY Happy St David’s Day to all of you Welsh legends but PLEASE… STOP LEAVING THONGS ON THE TOILET FLOOR… this is actually a first after 13 years of the gym’s history. 😂
Happy and hopefully sunny weekend!
CrossFit Cardiff WoD
Within 30min complete as many rounds and reps as possible of:
80/65 Calorie assault bike
800m run
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
The class is at 09:30 tomorrow morning please. Be sure you rock up on time, 90 mins of nothing but fun and love, love and fun. Is there a better way to start your weekend?
CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
5 Handstand push ups
10 Toes to bar
15 Wall balls (20/14lbs)
That’s it, the final instalment for this week, you are nearly there!
Now for me it might be my last day’s on this planet, looking after a MASSIVE Belgian Mal for the weekend might well be the last of me! I mean there’s no way that I will get out of it with all of my fingers! Wish me luck! 😳
CrossFit Cardiff WoD
5 - 5 - 5
Strict press
3 - 3 - 3
Push press
1 - 1 - 1
Push jerks
Complete the strict press, then push, then jerk. Where possible, build load with each set.
Okay, now they are really hungry!
Have an awesome weekend… this is likely going to hurt way more than yesterday. Just a different kind of hurt!
CrossFit Cardiff WoD
For time:
12 - 9 - 6 - 3
Wall walks
30 - 30 - 30 - 30
Alternating dumbbell snatch (50/35lb)
15 - 15 - 15 - 15
Toes to bar
The end of the week is here, and if you didn’t vomit into the fan of the assault bike then you are likely still here to see the weekend. Fingers crossed that it is filled with sun, beer, motorbikes, cool dogs and workouts!
Enjoy!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Snatch (60/40kg)
15 Box jumps (24/20”)
200m Run
Okay I lied, sorry! This is pretty fricking vile, so long as you really want it to be. Not though, as bad as last Friday… that truly sucked!
Anyway, the weekend is here… ENJOY!
CrossFit Cardiff WoD
5 Rounds of, within 2 minutes:
5 Hang power snatch (50/35kg)
10 Overhead squat (50/35kg)
Max 25ft shuttle runs
Rest 3 minutes between rounds
Enjoy your weekends at park runs, back garden fitness or potentially even giving your aching bodies a well earned rest! Whatever it is, get ready for a high level thrashing on Monday morning!
See ya…
CrossFit Cardiff WoD
For 5 rounds, within 2 mins complete
25 Toes to bar
Max rep ground to overhead (80/60kg)
Rest 4 mins between rounds
