Tuva is popping her cherry today… go easy on her please!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
Row 500m
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WOD
A tribute for McCoy
Good wasn’t good enough - he always wanted to be the best.
He was a warrior. McCoy Turner had battled complex PTSD for years and yet he was described by all that knew him as a beacon of light, having a warmth, a kindness and a smile that would light up any room. Fooling even those closest to him and on the very rare occasions when he did ask for help, seemed as he didn’t want to be a burden.
A L4 CrossFit Seminar Staff ‘Red Shirt’, McCoy taught a staggering 246 L1 & L2 seminars globally across Europe and Asia. A Flowmaster, and Coaching Mentor he truly was a master of his craft.
McCoy was a wonderful father, a friend and for those lucky enough to call him, a brother.
He finally lost his fight with his own mind, and on the 8th of March and in solitude, committed suicide.
In doing so he has left a void in this world that will never be filled. You cannot replace a man like McCoy, I will miss him dearly.
If I am ever capable of being half as strong, half as talented, half as passionate and half of the man that McCoy was, I will consider myself complete.
He will continue to influence me every day, I will never forget him and always celebrate him.
McCoy my friend, may you finally be at peace.
Not all illnesses are visible, even those who on the surface have it all, can be suffering inside. So please be kind, reach out to your friends and loved ones and tell them what they mean to you, as you never know how long you have left with them.
CrossFit Cardiff Partner WoD
Celebration
Complete as many rounds and reps as possible within 25 minutes of:
42 Kettlebell walking lunges
38 Burpees
38 Kettlebell ground to overhead
400m run
Athletes will both lunge, one carrying the kettlebell, share the burpees and GTOH and run together, one carrying the kettlebell.
KB 24/20kg
In 5 days (or something) the sun will set at 19:5something. Meaning that the summer is well on the way and you NEED to get those butt cheeks ready… it’s a good job we’ve got your back!!
CrossFit Cardiff WoD
Deadlift
10 - 10 - 6 - 6 - 4 - 4
Increase load as reps descrease
I mean you are not going to like it, but it’s way better than skierging while sat down, or echo biking with one leg so… wind your necks in.
CrossFit Cardiff WoD
5 Rounds for time of:
20 Wall balls (20/14lbs)
50 Double unders
10 Bar muscle ups
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice
3 Sets:
20 Wide grip pull - ups*
*Max strict pull - ups into banded pull-ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
Tabata hollow hold
When using a game ready, the strong suggestion is to have some form of material between it and your skin. Otherwise you are trapped in a very cold squeeze for the duration.
CrossFit Cardiff WoD
5 Rounds, each for time and load of:
20/15 Calorie echo bike
1 Snatch
Rest 3 minutes between rounds
It’s the FRICKING WEEKEND… enjoy!!!
CrossFit Cardiff Partner WoD
150 Calorie Echo Bike
200 Wall Balls (20/14lb)
150 Calorie Echo bike
Split however
The penultimate workout prior to some spring ish weekend weather, hopefully. You know I am fully on board the struggle bus when I start waffling on about the weather.
Just have a workout instead…
CrossFit Cardiff WoD
5 rounds of: Within 3 minutes complete:
10 Toes to bar
10 Box step over (24/20” & 2x22.5/15kg)
40 Double under
Rest for 1 minute between rounds. Continue where you left off
Specialty
A: 2 - 2 - 2
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk
RPE 7 - focus on dropping under the bar
Strict press
B: 3 - 3 - 3
Superset with 12 lateral raise + 3s negative
Mid-week and over the hill, you are headed violently towards the weekend safe in the knowledge that the Welsh rugby team are entirely safe from receiving a complete battering from anyone.
CrossFit Cardiff WoD
Front squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Straight sets, every 3 minutes
If that games workout didn’t mess you up beyond all belief then this will…
CrossFit Cardiff WoD
A: 1000m row
Straight Into..
B: 4 Rounds for time of:
25 pull ups
7 Push jerks (60/40kg)
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10-20% of 5 minute test
Or butterfly practice
3 Sets
20 Ring Rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 20s off x 8
Hollow hold
Monday and starting the week with a god awful shit loads of fun workout, you are going to love it!
Aside from that, considering that there are more Irish in the gym than Welsh… Happy St Patricks Day, to all you shamrock loving legends!
You are here of course not to take part but… to take over!
CrossFit Cardiff WoD
“Time Priority Nasty Nancy”
Complete as many rounds and reps as possible within 25 minutes of:
500m Run
15 Overhead Squats (185/125lb)
15 bar facing burpees
I hope all of your fitness prays have been answered! If not, you will know just what to work on for next time
CrossFit Cardiff WoD
5 rounds. Within 3mins complete:
20/18 Calorie row
12 Burpees over rower
Max rep toes to bar in remaining time
*rest 3mins between rounds
You are very nearly there… to the final thrashing at the hand of Dave Castro from the 2025 CrossFit games open. And i’m sure you are very happy about it to!
Until then, we will attempt to program the exact same workout in the days prior!
CrossFit Cardiff WoD
10 Rounds for time:
Run200m
3 Clean and jerks (80/60kg)
Specialty
Weightlifting
Week 1:
A: 2 - 2 - 2
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk
RPE 7 - focus on dropping under the bar
Strict press
B: 3 - 3 - 3
Superset with 12 lateral raise + 3s negative
Mid-week and I am truly sorry! This workout was originally planned for Monday and so you are lucky really. Lucky that I am so very thoughtful and kind and generous and caring. Otherwise I’d have just blasted you with it then, zero guilt!
CrossFit Cardiff WoD
Within 20 minutes complete:
“Fran”
21 - 15 - 9
Thrusters (40/30kg)
Pull ups
In the remaining time establish a 2 rep max thruster
Just the obvious
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Deadlifts (140/100kg)
10 Box jump overs (24/20”)
15/12 Echo bike calories
These are you go, I go rounds
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10-20% of 5 minute test
Or butterfly practice
3 Sets
20 Ring Rows
0:20-0:30 Ring to chest hold
Rest 2:00 Between Sets
3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 20s off x 8
Hollow hold
New week and straight in with a heavy day. Get those butt cheeks turning heads ready for the summer.
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5
We are there, the end of the week and HOPEFULLY the end of the summer! It’s been looking good for a minute.
Please give Kerri a shout while she competes at the March Mayhem event this weekend! No doubt she will kick everyones arses all over the floor and anywhere else that’s needed!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 4 minutes of:
15/12 Echo bike calories
20 GHD sit-ups
25 Kettlebell swings (24/20kg)
Rest 4 minutes between rounds, repeat for 4 rounds. Carry on where you finished.
I found the bastard! Why is it that a person suddenly decides to put something valuable somewhere entirely random, somewhere that they have never put something before for “safe keeping”, so fricking safe that you genuinely think you’ve lost it.
I went to Morrisons petrol, the Tesco type pump, enterprise, 2 coffee places and it was in my motorbike helmet… WHY?
CrossFit Cardiff WoD
Complete as many rounds and reps within 20 minutes of:
20/18 Calorie row
15 Box jump overs (24/20")
1 Rope climb
Specialty
A: Find a 1RM split jerk
Strict press
B: 3 - 3 - 3 - 3 - 3
Superset with 12 lateral raise + 3s negative
I am running the theme of being late this week, to most things and because I am spending the majority of my time trying to find my missing wallet. Mother f**ker!
CrossFit Cardiff WoD
Deadlift
10 - 10 - 10 - 10 - 10
Straight sets:
You are not going to appreciate this! I mean I don’t know who would appreciate this, me if I could squat, but I am a significant weirdo!
CrossFit Cardiff WoD
For time:
21 Thrusters (40/30kg)
21 Pull ups
15 Thrusters (60/40kg)
15 Chest to bar pull ups
9 Thrusters (80/60kg)
9 Bar muscle ups
Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice
4 Sets
20 Ring Rows
0:20 - 0:30 ring to chest hold
Rest 2:00 between sets
3 Sets
8 Bent over prone grip dumbbell row
10/10 Arnold press
Every minute on the minute for 6 minutes:
1. 40s straight arm GHD
2. 40s GHD hollow hold
It’s March and spring is 100% coming! We are on the way to a legit summer, zero doubt!
No more freezing arses off in the gym, for sure not something that you will have to worry about tomorrow…
CrossFit Cardiff WoD
"Riley"
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armour, wear it.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
