WoD - Monday 2nd July, 2018

I hope you had a fun filled weekend of resting those tired legs! Suller is programming this week, and you might well need them! What you definitely will need are rested abs and freshly filed hands. Get rid of those calluses as you know...Suller just loves a Toes To Bar. 

Before that though, get in some pulling practice. 

CrossFit Cardiff WoD

Partner Frantasy land

For Time:
21 - 15 - 9 of
Thrusters (40/30kg)
Pull ups

Straight into 15 - 12 - 9 reps of:
Thrusters (50/35kg)
Chest To Bar Pull Ups

Straight into 12 - 9 - 6 reps of:
Thrusters (60/40kg)
Bar Muscle Ups

WoD - Friday 29th June, 2018

So, the word on the street is that your legs are all a little sore? Whaaaaaaat?! No way, you guys are bad asses! Witnessed through the powerful evidence of the sprinting up and down the gym floor on your f**king HANDS!!! 

Man, wherever you are right now, is there anyone else in the room who goes to a gym where the workout asks you to walk across the gym on your hands. Or are they all crying miserably into their protein shakes at the thought of another set of 8 - 12 (the hypertrophic phase yo) reps of bicep curls; right before they resist the urge to punch themselves right in their own genitalia while maintaining their heart rate in the "fat burning zone" on the cross-trainer!

...F**K THAT!! Let's just smash ourselves on the assault bikes instead!! 

CrossFit Cardiff WoD

4 Rounds each for time:
20/15 Calories Assault Bike
5 Thrusters (80/60kg)

Rest for 4 minutes between rounds

Scrap your beautiful butts up from the wonderfully clean gym floor and scribe 4 individual times to the whiteboard please...

WoD - Friday 11th May, 2018

In my assault bike hang over I managed to state that the date was the 20th, clearly it is not. But that workout did suck!!  
Anyway, it's forgotten and in the past. On to the next utter shitfest. Just enjoy it while it lasts as next week Ash the Leg Destroyer takes the reigns.

CrossFit Cardiff WoD

For Time:
25 - 20 - 15 - 10 - 5
10 - 8 - 6 - 4 - 2
5 - 4 - 3 - 2 - 1
Ab Mat Sit ups
Thruster*
Rope Climb

*the load for the thrusters are ascending. See below:
Male: 40/50/60/70/80kg
Female: 30/35/40/45/50kg

Get your Friday times on the whiteboard before you leave the building...

WoD - Friday 27th April, 2018

Hands up if you are loving the fact the heavy lunge is back?! Butt cheeks of steal! Eddie Hall has nothing on you heroes. 
Now I know you all loved today's WoD, it was basically a dose of pecs and abs, all the show muscles. Ready for the beach! Ass and abs. 

When you see this you are NOT going to like it, but think yourself very lucky...it has been adjusted to be "doable", by anyone, so long as your last name is Fraser or Toomey! Otherwise you're f**ked! ;-) 

CrossFit Cardiff Partner WoD

With a partner and for time:
100 thrusters (50/35kg)
100 pull ups
On the minute, every minute, 1 partner will run 100m

Please smother Suller with love for programming such a FUN workouts, before you write your scores on the board...

WoD - Wednesday 27th December, 2017

Welcome back from the little break! I can't wait to see you all rocking your new clobber and three day hang overs. If you are planning on taking a little longer, then relax and enjoy. Your body will thank you for it. 

Please remember, for tomorrow, Thursday and Friday, there will be NO 7pm classes. 

But...what better way then to kick it all into touch than thrusters???

CrossFit Cardiff WoD

Within 12mins complete as many rounds and reps as possible of:
15 Thrusters (40/30kg)
15 Pull Ups
45 Double Unders

Please post times to the whiteboard...

WoD - Monday 13th November, 2017

I hope you guys all had a good weekend, are well rested and looking forwards to the new week. 

What better time to start with a benchmark, the day before Partner League Number 3! Don't be that person who cherry picks the day before. Rather...kick your old PB into touch! 

CrossFit Cardiff WoD 

'Jackie'
Row 1000m
50 Thrusters (20/15kg)
30 Pull - ups

Please post times to the whiteboard...

WoD - Friday 27th October, 2017

Start getting festive team! The Sixth annual CrossFit Cardiff Xmas party is coming! Booked at the Bootlegger on Womanby Street. Details below:

Arrive from 7pm
Food from 8pm (If you rock up too fashionably late, be prepared for this section to be gone)
Band from 10pm (Shanghai Shufflers)
DJ there after until 2:30am
2:30am. AFTER PARTY AT ASH'S!! 
All for £20 which will include some free booze

If you haven't been to one of our Xmas parties then please, trust me, plan on doing nothing the following day. Really! 

Grab a coach, when you get chance and hand over your hard earned cash! They will record your name and you will be ready to rock. 
All that will be left to do is get your handbags and gladrags ready! Please, dress how you want but don't embarrass yourself like Ash is bound to by wearing a CrossFit t-shirt! 

The Facebook event

Add yourself as attending if you are, and share amongst those who aren't friends with me. The venue website is below...

Cardiff Bootlegger

Anyway, what you really came on here to find out...Fran on heat! 

CrossFit Cardiff Partner WoD

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Rest 5mins

3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull Ups

Partners can split the work however they want.

Please post times to the whiteboard...

WoD - Thursday 5th October, 2017

Now this might not be the best idea for "bring a buddy" week, and will completely solidify their decision NOT to return. 

Think carefully about tomorrow, please only bring the right kind of buddy...

CrossFit Cardiff WoD

Within 2mins complete as many rounds as possible of:
15/10 Cal Assault Bike
10 Thrusters (40/30kg)
Rest 4mins

Following the 4mins rest, athletes will continue where they left off on the last 2min window.

WoD - Thursday 15th December 2016

A small change to the timings of the session kindly offered by Mike at CrossFit Ion. It will now begin at 11am. You will just have to wait a minute or two to kick their butts! ;-)
Having said that, they are putting this session on just for us. So it will just be like doing a partner WoD at the box, just in a different gym. 

IMPORTANT INFO
The Box is CLOSED to classes over the weekend...sorry. 

Xmas Openning Hours
Christmas Eve - 10:00 - 12:00 (WoD at 11am)
Christmas Day - 10:00 - 150 Burpees. No Warm up or Coaching (closes after the last persons 150th rep)
Boxing Day - CLOSED
Tuesday 27th through until Friday 30th - 16:00 - 19:00 (open gym, NO CLASSES)
New Years Eve - 10:00 - 12:00 (WoD at 11am)
New Years Day - CLOSED

CrossFit Cardiff WoD

'Fran'

For time:
21 - 15 - 9
Thrusters (95/65bs)
Pull Ups

Please post times to comments...

WoD - Friday 1st April 2016

Pinch...punch...first of the month. This is no April fools...

CrossFit Cardiff Partner WoD

'Big Sexy'

For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups

Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement. 

Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.

Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.

WoD - Monday 7th March 2016

Reports of die hard 16.2 performances have been reaching as far as Canary Wharf, London this weekend. 

Aside from that, I was luck enough to visit another gym on Friday night to see them all throw down. What I was presented with was a solid community, of a newly established box similar to what we had 4 years ago. We have grown, as will they, into what I saw last Friday: somewhere that I would travel miles to to train; a place where I want to spend my free time, with people who get it...a fucking cool box.

A few more folk are still to complete 16.2. #inittogetheruntiltheend

CrossFit Cardiff WoD 

Within 20min complete an AMRAP of:

5 thruster (40/30kg)
7 Hang Power Clean (40/30kg)
10 Sumo Deadlift High Pull (40/30kg)

Please post rounds and reps to comments...

WoD - Monday 22nd February 2016

Happy Monday everyone. I hope this finds you all rested and recovered from a badassed weekend and ready to begin a new week of repeatedly punching yourselves in the respective reproductive organs with constantly varied, functional movement at a high intensity. 

This Thursday sees the release of the first 2016 CrossFit Games Open workout 16.1. Now we host these workouts every year at the box with amazing community building in mind, and that's just what we get. 

This year however we are going to do so a little differently...

Not only will you get the chance to pitt your scores in the World Wide Open, against hundreds of thousands of other athletes, but you will get the chance to be crowned The Fittest Team Of Shit Talkers In The Box!!

Before the Rugby viewing (and definitely before the insulin rush) on Friday night, team captains will pick their team at random from those signed up to participate in the open. Those teams will then have their scores in each workout compiled and accumulated at the end of the 5-week open phase, crowning the highest scorers The Fittest. 

Further points will be considered and awarded by the official adjudicators, for the following categories: 

1. Best display of community spirit.
2. Best prank played on opposing team.
3. Best witty remark/non family or specifically mother offending comment on social media.
4. Best image captured throughout the entire 5 weeks (must be on a non-professional camera and have Reebok CrossFit Cardiff tagged on IG.
5. Best combined team outfit worn for a workout of their choice.

All you guys have to do to participate is dig out $20 from the sides of whichever sofa you are sitting on and sign up via the link posted below. Add yourself to the team Reebok CrossFit Cardiff and your name will be added to the hopper.

Sign up to the Open HERE

CrossFit Cardiff WoD

A: Establish a 3RM Push Press

B: Perform each set for time:
25 Thrusters (40/30kg)
25 Burpees
25 Pull Ups
Rest 5mins

20 Thrusters (40/30kg)
20 Burpees
20 Pull Ups
Rest 5mins

15 Thrusters (40/30kg)
15 Burpees
15 Pull Ups
 
Please post loads and times to comments...