Workout of the day
Viewing entries in
WOD
Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.
Tomorrow a little longer but we still get to play with a barbell.
CrossFit Cardiff WoD
For time:
Run 800m
21 Power Snatch (50/35kg)
Run 400m
15 Thrusters (70/50kg)
Run 200m
9 Power Cleans (90/70kg)
Please post times to comments...
Thank you for the particularly apt picture Phillis!
You benched, got hench and...none of you died!! You beat life!
CrossFit Cardiff WoD
A: 3 sets of:
20 Hip Extenisons.
10 Squat therapy squats.
B: Within 5mins complete an AMRAP of:
5 Deadlifts (140/90kg)
10 Push Press (50/35g)
After nearly 6 years of blog posts I am starting to run out of pictures so please excuse the above...it's true though!
There's a workout terrorist cutting about, be aware! You may have noticed that the blog said 15mins where the WoD lasted 20. It wasn't me.
CrossFit Cardiff WoD
A: Muscle Up Tekkers
If you have muscle ups:
perform a 10min EMOM of:
3 Strict muscle ups.
B: Bench Press:
5 - 5 - 5 - 5 - 5
Sex faces are not always reserved just for sex
So even though there have already been sightings of on rampers, rumour has it that they plan to descend on the box tonight in mass!
If you see a confused looking person stood alone, thrust a med ball in their hands and make them do wall balls. However, if it's an elderly, short Yoda look-a-like...that's my mother, leave her alone!!
CrossFit Cardiff Partner WoD
15min AMRAP:
20 Wall Balls (20/14lbs)
15 KB Swings (32/24kg)
10 Burpees
This is a "you go, I go" style WoD across all rounds.
Sorry!!!! My bad!
CrossFit Cardiff Partner WoD
18mins AMRAP:
10 Cal Row
20 Wall balls (20/14lbs)
10 Burpees over the rower
This are 'you go, I go' rounds.
Today we either got you rock solid HANSTRINGS, oooooor broke them like Mikey B's! Sorry Mikey! If anyone can help the poor bugger move house tomorrow I'm sure he'd appreciate it.
Tomorrow it's the turn of your glutes...
CrossFit Cardiff WoD
Back Rack Walking Lunges
pick a load that you can sustain movement for all ten steps. The maintenance of technique comes before weigh. Leave egos at the door and make them look pretty!!
We have installed a camera in the male showers to see who has been cutting the rope off all the soap...it definitely wasn't Miley B.
Speeeeeeeeed!!!
CrossFit Cardiff WoD
10 rounds of:
100m Sprint
Rest 3mins between efforts
Please post times to comments...
So that was a cheeky WoD. Aaaaaaand, Bradders broke the Internet.
Come and get your abs ready for Xmas!!
CrossFit Cardiff WoD
20min AMRAP:
7 Power Cleans (70/50kg)
14 GHD Sit Ups
14 Pull Ups
Scale the power cleans to a load that you are able to complete within two sets.
Please post scores to comments...
Happy Monday biatches! NOT mundane as you legends will have some serious fun by throwing yourselves upside down before throwing yourselves under a heavy bar!
Gooooooooood luck with a two day hang over!
CrossFit Cardiff WoD
5 rounds for time:
15 HSPUs
30 Double Unders
5 Squat Snatch (80/60kg)*
Please post times to comments...
*I know you REALLY want to power snatch, and you are going to ask that question, at every class. Buuuuut I also know, you know what 'snatch' really means. 😉🏋
Now this workout is NOT complicated! Do NOT do a SULLER!!!
CrossFit Cardiff WoD
3 Rounds for time:
9 - 15 - 21
Power Snatch (60/40kg)
Overhead Squat (60/40kg)
GHD Sit ups
Please post times to comments...
It is NOT 9 reps of each movement, and then 15 of each, 21 of each!! It IS 9 snatch, 15 squat, 21 GHD, repeat for 3 rounds.
It is a special WoD today gang, we push ourselves to 'Mikey B' levels of hurt in order to celebrate Hannah getting old as f**k!!
High five her, deliver mahussive chest bumps, all in aid of one more year of increased wisdom! Lessons learnt...don't cut your hair really short and NEVER, on any circumstance accept a Sink The Bismarck from a grinning Davs.
Penblwydd Hapus you legend! I hope you have a wicked day and enjoy the inevitable pain!
CrossFit Cardiff WoD
'Hannah'
For time:
100 Double Unders
80 STOH (35/25kg)
60 Box Jumps (20")
40 Hang Power Cleans (35/25kg)
20 HSPUs
Complete the rep scheme of 5 - 4 - 3 - 2 - 1 of rope climbs between each movement.
There were too many awesome pictures to choice from, mainly with a massive smile!
Surprise mid week partner WoD! Give you guys a little 'break' (😳😬) after a hard couple of days!
CrossFit Cardiff WoD
14min AMRAP:
3 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
9 Bar over burpees
This is a 'you go, I go' workout. Please post rounds and reps to comments.
Time to kick your own butts into lat DOMs hell! Goooooood luck with brushing your teeth for the rest of the week!
CrossFit Cardiff WoD
'Nicole'
20min AMRAP:
Max reps pull ups
Run 400m
Your score is you total number of pull ups as well as your number of rounds.
please post times to comments...
Welcome to a new week of fun filled fitness! Today is hard and fast, make it buuuuuuurn! Can anyone go unbroken?
CrossFit Cardiff WoD
5 Rounds for time:
20 Med Ball Cleans (20/14lbs)
10 Dumbbell Push Press (2x45/35lbs)
Please post times to comments...
So instead of merely spinning his wrist faster and just doing the occasional lightening quick single under, Al actually had a light bulb moment while being coached by the communicational wizard, Jon Hares! Not only did he get an actual double under, but 60!
Gooooooood luck to your Achilles tomorrow! 😳
CrossFit Cardiff WoD
'Partner Linda'
Each partner will complete reps:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 of:
Deadlift @1.5 BW
Bench Press @BW
Squat Clean @.75 BW
Split reps and rest as required.
please post times to comments...
Rowing is easier without a piece of toilet paper up your nose! The same goes for dubs!
Don't ever think about the total numbers. It's not 'Karen' or 150 wall balls; it's 30! And 30 only, until the next round. Easy!
You legs won't even feel 30 wall balls tomorrow, no way!
CrossFit Cardiff WoD
For Tine:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double Unders
GHD Sit ups
Muscle Ups
Go hard, it's a sprint. Post bad ass, ninja times to comments...
A 1 mile run is easy, unless you go full retard! Then it hurts more than a lot of what we do and can be arguably unrivalled in its effect on fitness.
CrossFit Cardiff WoD
5 rounds for time and load:
30 Wall Balls (20/14lbs)
5 Power Cleans
Rest 2mins
Please post times and loads to comments...
Awesome effort from you bad asses tonight.
We have a special guest at the box this week. McCoy works on L1 seminar staff and has been a close friend for many years.
He will be helping out at the box this week, use and abuse his skills! 😉
CrossFit Cardiff WoD
A: Run 1 Mile
Rest 10 mins
Run 1 Mile
B: 3 sets not for time of:
20 GHD Hip Extensions
rest as needed between sets
Week 1 of squat therapy
There was some big tin being thrown about tonight! Soon to be resulting in asses breaking away from their jeans before you know it!
You can have an ass that will turn heads while walking down the street, or you can have jeans...your choice!
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
10 C2B Pull Ups
20 Box Jumps (20")
30 Back squats (40/30kg)*
please post rounds and reps to comments...
*no racks
Be like this by the end
Well "if" you got through the workout "Brigsy" without dying then congratulations, he are a fully certified bad ass and may be currently suffering from uncontrollable twitching or cramping!
I seem to remember it passing after 17 hours.
CrossFit Cardiff WoD
For maximum load:
2 Power Cleans
1 Hang Power Clean
Resting is cool, breaking the set is not.
please post loads to comments...
