WoD - Tuesday 20th August, 2019

That blew the weekend cobwebs out right? Nothing like a good lung burning workout to get you going on a Monday hey?! Hitting the ground running and getting your week off to a good start, it’s nearly Friday again!

Continue with a gymnastics focus. These rounds are designed to be fast, specifically the HSW, a quick 5m shuffle, fast turn around and back again. Similar with the buddy carries. Just don’t drop the poor buggers! Remember they are your best buds, brought along to CrossFit Cardiff for a fun week, rather than finding out what the floor tastes like!

CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
10m Buddy Carry
10m Handstand Walk (Wheelbarrow Carry as per scaling instruction and workout stimulus)
12 Kettlebell Deadlift (32/24kg)
These are you go, I go rounds.

WoD - Monday 17th June, 2019

I am extremely excited. In fact, I am as excited as an excited person who…has a special reason to be excited! And the reason why…it is my week to deliver to you a small window into my sadistic mind, done so through some good old fashioned, shared suffering.

And you…are going to love it!

Hopefully you have had awesome weekends, relish tonight, the last time this week that you will find yourself not in excessive amounts of DOM’s induced “discomfort!” 😉❤️😘

It’s all for you!

CrossFit Cardiff WoD

4 Rounds, each for time of:
6 Deadlift (70/50kg)
8 Power Cleans (70/50kg)
10 Shoulder To Overhead (70/50kg)
20 Pull Ups

Rest 3mins between Rounds…

Each round is designed to be a sprint where athletes are expected to hopefully move throughout with unbroken sets. Scale loads appropriately in order to achieve this.

Grit your teeth and push hard! If you are able to operate a whiteboard marker afterwards, then please record your times to the whiteboard…

WoD - Friday 2nd November, 2018

The weekend is upon us, the end of another hard weeks worth of work and WoDs. Unfortunately, we don’t have any super cool Halloween throw downs for you, Conroy is too busying taking a truly deserved break down under! Sunning himself in the Ozzy sun, as we freeze in the Welsh Winter!

However, come December 21st we will all be heading out to get absolutely trashed at Tiny Rebel for our annual Xmas party. Prices are still being finalised, but tickets are set to be around £20. To include a couple of free drinks, plus a hot buffet and the soul occupation of their entire top floor, including our very own bar, cwtch room and 3rd separate function suite, where Ash can blast out The Greatest Showman Sound Track until he get’s punched in the baby maker by someone more sane.
TRUST ME, YOU WILL NOT WANT TO MISS IT!!!

CrossFit Cardiff WoD

For time:
50 Cal Row
40 GHD Sit Ups
30 Handstand Push Ups
20 Ring Muscle Ups
10 Deadlifts (150/100kg)

If you survive, congratulations…write your score up on the whiteboard in celebration…

Ash following his Showman exploits

WoD - Monday 18th June, 2018

Not only now do I have Ash and his bicep development to entertain me, but I luckily receive daily videos of Conroy attempting to kill himself with his self entitled..."dense" man gymnastics development. Amazing! 
I promise that I will share with you, by any and every means possible, any amazing "fails" videos. He is bound to stack it one day soon. 

Don't worry brother, it's happened to the best of us. Unfortunately for you lot, there is NO video evidence of me face-planting while attempting to demo a handstand walk in front of 240 athletes at the European regional workout demo brief. 

Right then, we have another "fun" and fitness filled week planned for you guys. Beginning with a partner workout, designed to allow you to welcome a new bunch of kick ass, rabbit eyed legends into their first classes...be gentle! 

CrossFit Cardiff Partner WoD

Splitting the work as needed and For Time:

42 - 36 - 30 - 24 - 18 - 12 - 6 reps of:
Deadlift (100/70kg)
Bar Over Burpees

Please, especially if this is your first class, proudly write your times to the whiteboard...

WoD - Monday 4th December, 2017

Team, another week of fun filled fitness ahead. Come and a train HARD all week, only two more blocks left to develop a hedge against the 4 days you will HAVE to have off as a result of the worst hang over you've ever experienced! 

Speaking of which. Today (Monday) is the very last day that you can settle up for the Xmas party. It needs to happen as I need final numbers for the venue. Please, please do not miss out (you will regret it once you see the footage of the GoPro that I intend to strap to Ash's head), and have to wait until next year! 
Give your money to a coach and get your name added to the list! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
Assault Bike Cals
Deadlift (110/85kg)
3 - 2 - 1
Rope Climbs

Please post times to comments...

A big thanks to Ash who has had a busy weekend of catching flies! He has selflessly been eating them all, in order to prevent the little bastards from getting in your way during WoDs

WoD - 3rd October, 2017

LOTS of Buddy's in the door tonight and what an amazing effort from all of them. It was a pleasure to have you guys throwing some heavy assed weights about, now lets get them back in to show them a different side of CrossFit. 

Who got a PB?? Comment below! 

I hope all of you legends had an awesome weekend and are ready to get SWEATY!!! 

CrossFit Cardiff WoD

For time:
3 Rounds of DT (40/30kg)
Run 600m
2 Rounds of DT (60/40kg)
Run 400m
1 Round of DT (70/45kg)
Run 200m

"DT"
12 Deadlifts
9 Hang Power Cleans
6 STOH

Accessory Program

This week marks the end of this block accessory program, and therefore is a rest week. Beginning next Tuesday we shall set out on a new 8 week block with the focus on squat positions (yes I know...again) and pressing strength. 
Enjoy some time off. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WoD - Friday 22nd September, 2017

Throughout the first week of October we are hosting a "bring your Oppo" week.

Oppo - Your best Mate 

Defined as "you're best mate" but really an Oppo is a little bit more. Someone who you would do anything for, so why not show them the very best thing for their health, fitness and well being; made even better by doing so with some cool assed people. 

From October the 2nd to October 8th bring them in to any and all classes and let them loose.

Please email dafydd@crossfitcardiff.com or ash@crossfitcardiff.com just to let us know. 

Anyway...after a spell away, due to technical difficulties and Dav's nearly killing himself multiple times while moving them...the ropes are back out to play...

CrossFit Cardiff WoD

3 Rounds for time:
8 Deadlifts (140/100kg)
2 Rope Climbs (15ft)
Run 400m

Go hard and please post times to the whiteboard...

Wednesday - 17th May 2017

Thank you all for NOT vomiting in the chalk buckets. 

CrossFit Cardiff WoD

For Time:
150 Double Unders
50 Deadlifts (80/60kg)
25 CTB Pull Ups

Please post times to comments...

WoD - Friday 21st April 2017

End the week with a bang...

CrossFit Cardiff WoD

In teams of 2 complete as many rounds and reps, within 15mins, of:

5 Deadlifts (130/90kg)
10 Chest To Bar Pull ups
15 Ring Dips

Divide the work as needed. 

Please post rounds and reps to comments...
 

WoD - Monday3rd April 2017

I would like to say a huge thank you to two f**king cool people, Al Conroy and Hannah Richards. Together they plotted and planned weekend fitness domination, coupled with all the meat and good times! Thank you both, you are truly integral to the box and I hope continue to be for many years to come. 

Big love, 
Davs. 

Big congrats to all those who put themselves out there and kicked some butt, and I'm sure they will thank all those who gave up their time to come down and support their quest of success during competitive fitness. 

CrossFit Cardiff WoD

For Time:
20 Deadlifts (60/40kg)
20 Pull Ups
15 Clean & Jerks (60/40kg)
15 CTB Pull Ups
10 Squat Snatch (60/40kg)
10 Bar Muscle Ups
15 Clean & Jerks (60/40kg
15 CTB Pull Ups
20 Deadlifts (60/40kg)
20 Pull Ups

Please post times to the white board...

#legends