Workout of the day
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WoD
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)
An old favourite is back! Kind of, you may have had less rest last time, I don’t remember.
Anyway, when i say favourite, I mean a workout that you all absolutely hated. Unbelievably simple and unf**kingbelievably disgusting!
Enjoy!
CrossFit Cardiff WoD
A: Within 5 minutes complete:
Max calorie echo bike
Rest 5 minutes
B: 5 Rounds each for time of:
Set calorie echo bike*
Rest 3 minutes between rounds
*Divide the total calories from part A by 5:
Your legs are not going to appreciate this. But, you will be stronger afterwards and soon will forget… until you attempt to go to the toilet in the middle of the night. Let’s hope your bathroom is NOT downstairs! 😉
CrossFit Cardiff WoD
Back squat
1 - 30 - 1 - 25 - 1 - 20
Increase load each set
Specialty
Pull ups
Every minute, on the minute for 12 minutes
10 - 20% of 5 minute test
Or butterfly practice
5 Sets
20 Ring rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets
3 Sets
8 Bent over prone grip row dumbbells
10/10 Arnold press
Every minute, on the minute for 6 minutes
1. 30s straight arm GHD
2. 30s GHD hollow hold
Welcome to a new week, here’s to hoping that you have had a relaxing couple of days, you are going to need it as we kick start the week with a fair amount of difficulty. You are going to love it…
CrossFit Cardiff WoD
5 Rounds for time of:
15/12 Calorie row
15 Toes to bar
5 Deficit handstand press ups (6”)
5 Power cleans (100/70kg)
Now then lads, do not forget what day it is today. Even if your partner tells you that they don’t like it, don’t need cards, flowers, chocolates etc… they are LYING to make you look like a mug!
DO the right thing!
GOOD LUCK
CrossFit Cardiff WoD
For 6 rounds, every 4 minutes complete:
15 Thrusters (40/30kg)
15 Bar facing burpees
Alright, the speed awareness course and utter savagery has been completed. We are over the hill, Janet might well be in Tenerife and we are on the way to a weekend of unfilled frolics!
Just two more workouts to do, one that will cause you to go cross-eyed unless you have a calculator.
CrossFit Cardiff WoD
In pairs complete for time:
Regionals event 2014 “Triple 3”
Row 3000m
300 Double unders
Run 3 miles
Athletes can split distance and reps however
Mid-week and a newer benchmark girl, a seriously stinking one! Definitely do not “poo poo” a lighter barbell, especially when it involves 400 reps.
CrossFit Cardiff WoD
“Andi”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
I am in the zoom waiting room for a speed awareness course, not yet started and so you are getting about as much banter as it appears I will be getting from Barry in the next 3 hours…
CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8 - 8
Back rack walking lunge
Straight heavy sets
Specialty
Pull ups:
Every minute, on the minute for 6 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
Welcome to another fun filled, potentially painful week. You are going to love it.
Tomorrow is a repeat of a WoD first performed in November 2023, one where Meg received only a smiley face for one round! Now none of us have any hope!
CrossFit Cardiff WoD
5 Rounds of within 2:30:
10 Shuttle runs (25ft out, 25ft back = 1)
8 Devil press (2x 50/35lb)
Max pull ups in remaining time
Rest 2:30
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
Who doesn’t like a literal shit ton of cardio and gymnastics on a Thursday? Exactly… no one!
CrossFit Cardiff WoD
Complete as many rounds and rep as possible in 20 minutes of:
Run 200m
15 Chest to bar pull ups
50 Double unders
15 Toes to bar
Specialty
Snatch:
A: Build to a heavy 5 touch and go power snatch
B: 10 Sets
3 Power snatch
Rest 30s
C: 5 - 5 - 5
Front squat
10 - 10 - 10 farmer step up
Look on back, if you were coming to the gym then, at Christmas week 2022. This workout is a repeat but with a twist… the barbell is heavier. Can you beat yourself?
CrossFit Cardiff WoD
5 rounds, each for time:
21 - 18 - 15 - 12 - 9
Calorie echo bike
Power cleans (60/40kg)
Burpees over bar
*each round starts every 6mins
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
Welcome to a new week, starting with a grippy hero! You have been warned…
"Moon"
7 Rounds for time of:
Dumbbell Hang split snatch, 10 reps right arm
1 Rope climb
Dumbbell Hang split snatch, 10 reps left arm
1 Rope climb
Alternate feet in the split snatch sets.
Dumbbell load 22.5/35lbs
U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.
Happy Friday you lovely lot! All tired out and ready for a weekend full of fitness, coffee and fun
CrossFit Cardiff Partner WoD
In pairs, complete as many rounds and calories as possible in 25 minutes of:
Partner A:
10m Sandbag walking lunge
4 Burpee sandbag over box (48')
10m Sandbag walking lung
Partner B:
Accumulate calories on the rower as possible
It’s a weekly thing I know, bigging up the weekend and the countdown, Janet’s favourite day, blah blah… but what else am I going to talk about, the weather?
CrossFit Cardiff WoD
For time:
600m Run
12 Bar muscle up
6 Snatch (80/60kg)
400m Run
8 Bar muscle up
4 Snatch (80/60kg)
200m Run
4 Bar muscle up
2 Snatch (80/60 kg)
Specialty
A: Within 5:00: build to a heavy 4 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 40s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
Kettlebell front rack step up
Mid-week and nearly through the first month of the year. Soon enough, the vital celebration of Valentines day will be upon us, along with Easter and then it’s the F**KING SUMMER!!!
It is coming!
CrossFit Cardiff WoD
Front squats
10 - 10 - 10 - 10 - 10
Superset with
20 - 20 - 20 - 20 - 20
GHD Sit ups
You may well have survived the storm, but you may not survive this week! Ah you’ll all be alright, the legends that you are! Starting with utter gymnastics hell tomorrow.
CrossFit Cardiff WoD
5 Rounds for time:
6 Wall walks
30 Alternating single leg squats
The hill has been climbed and your sore bodies are on the way down, you can see it, the weekend. Like a glimmering ray of light, hope!
Where, you will come on in and still mangle yourselves further. Good on ya!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie echo bike
15 Hang power cleans (60/40kg)
15 GHD sit ups
Specialty
A: Within 5:00: build to a heavy 3 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 45s
C: 5 - 5 - 5
Front squat
10 - 10 - 10 Farmer step up
The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.
For example, good luck to your lower backs!
CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee
Specialty
5:00 Max pull ups
5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
