Workout of the day
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WOD
That’s it, the clocks are forwards meaning that we can officially ignore the predicted 1 degree Thursday.
Tell the weatherman/woman/emoji to go F themselves!
The Great British summertime is officially here!
CrossFit Cardiff WoD
10 rounds of
7 Toes to bar
9 Sandbag squats (50/35kg)
12/10 Calorie row
Times up please ledges!
Happy Friday you lovely lot! Get your pants on and get outside in the wonderful sunshine. Drink coffee until it’s socially acceptable to drink beer, not long, and enjoy your weekends!
Right after you thrash yourselves with a little beauty! This is a sprint!!
CrossFit Cardiff WoD
3 rounds for time:
500m Row
21 Air squats
12 Chest-to-bar
Times up please…
If you thought that the the week has been “fun” so far then you are in for a shock tomorrow! You are going to LOVE it! Don’t worry, it’s just the wind down to the VERY SUNNY (🤞🏽) weekend! We can only hope!
No need to fluff this up…good luck!
CrossFit Cardiff WoD
6 rounds of, within 4mins:
10/8 Assault bike calories
10 Wall balls (20/14lbs)
5 Burpees over box (24/20”)
Vile!
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V-ups
10 Strict chest to bar
5 Russian dips
Hump day and with a MASSIVE bang! This workout will likely sting, just a little!
Good luck and direct any and all feedback to Hannah Layton. It’s all her fault!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
50 Double unders
5 Deadlifts (140/100kg)
10 Handstand push ups
Get those rounds and reps up to the whiteboard please legends…
I am writing this while travelling back from London on the train, having just checked the weather forecast for the up and coming week. Let’s please just hope that whoever wrote it is NOT utterly full of 💩.
And that rather than it get cloudy on the weekend (WTF is that about), that it get sunnier still!
Get those fingers of yours crossed please!
CrossFit Cardiff WoD
Back Squats:
12 - 12 - 12 - 12
Heavy, heavy sets please!!
Specialty
Handstand holds
A: Free standing handstand practice
B: Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry
This Monday two years ago was entirely different, the first one of zoom classes! It is bonkers that that was two whole years ago. Never again please!
The weekend was an absolute belter, and that can come again!
We had some awesome back and forth on the programming group this past week, all in aid of providing the very best opportunity for you guys to be stood outside, by the hedge, attempting to find your keys!
Speaking of lockdowns, we did tomorrow’s workout (ish) as an outdoors WoD when we had to be outside, luckily on a sunny day. Well now that we are inside we will do the inside version…sorry!
CrossFit Cardiff WoD
For Time:
1 Mile run with a medicine ball (20/14lbs)
10 rounds of:
5 Sandbag over shoulder (50/35kg)
10 Toes-to-bar
1 Mile run with a medicine ball (20/14lbs)
Don’t cherry pick, just rock up and an hour later I bet you have surprised yourself, a lot!!
Happy Friday F**kers! They say we have a heat wave coming, as well as a sandstorm. That’ll be all the tins gone from Aldi’s then! Ready to live in the cupboard for every one of their 50 year best before dates!
Just DON’T DO IT!
Sandstorms are definitely not as bad as the horrendous breeze we had a few weeks ago!
CrossFit Cardiff WoD
For max weight:
3 - 3 - 3 - 3 - 3
Squat cleans
3 Rounds for quality:
20 GHD sit ups
Loads up to the white please… who can make a 1RM a 3RM?
Well how cool is this?? Seven folk stepping foot into the gym with the goal of making themselves bulletproof for whatever the future throws at them!
The Battle Cancer program has begun, 3 months of these bunch of legends learning how to kick arse from some of the best in the business.
If you see them cutting about, after your Saturday class, go and give them a massive sweaty hug!
Now you are not going to appreciate this…
CrossFit Cardiff WoD
5 Rounds of, every 2 minutes:
15/12 Assault bike calories
Max kettlebell swings (32/24kg)
Rest 3 mins between rounds
The goal is to beat Mikey B’s drop off, not an easy feat to achieve…
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips
A very cool thing is starting at CrossFit Cardiff tomorrow… The Battle Cancer Program. Everyone attending is on an amazing journey, and it is about to get better for them!
So proud to be running this venture, something which in one way or another has been in plans for years!
It is finally coming off!
CrossFit Cardiff WoD
3 Rounds for time of:
21 - 18 - 15
Shoulder to overhead (50/35kg)
50 - 50 - 50
Double unders
15 - 18 - 21
Burpees
Get those smouldering times up to the board, use me and not your wrecked shoulders!
Here’s to hoping that you absolutely savaged yourselves on that wonderful workout yesterday! It’s given me a very, VERY good idea! An idea for a wonderful surprise for you all! You are already welcome!
Tomorrow the goal is to sprint like your life depends on it please… there is a big and very real shark chasing you on that rower… get the F away from it!
CrossFit Cardiff WoD
For 6 rounds:
Every 5 minutes complete:
300/250m Row
Rest the remaining
Specialty
Handstand holds
A: Free standing handstand practice
Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry
The weekend is over and Mikey B is angry about it. He said something about kicking your arses with the programming this week, I mean I said that was a little harsh Mikey, but he wouldn’t listen!
The open is now over, and the timing is perfect… for you all to get yourselves to the specialty classes so that you are able to work on that muscle up technique for next year!
Right then, lets start off with a bang, one hell of a bang…
CrossFit Cardiff WoD
”Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (40/30kg)
Be sure to record your times for this benchmark workout as it will come up again…
I’m just getting your snatch ready for your snatch (likely) in the open. Two days on the bounce to hit a personal best! What’s wrong with that?
Exactly… nothing!
CrossFit Cardiff WoD
Snatch
1 - 1 - 1 - 1 - 1
It is chipper time and nearly 22.3 time! Whats the bet that that will be a chipper and with all of the same movements as tomorrow and Friday’s workouts?
High thats the chance. FFS!!
CrossFit Cardiff WoD
For time:
Run 1 mile
75 Kettlebell swings (24/20kg)
50 Pull ups
25 Shoulder to overhead (60/40kg)
Go hard and attempt to keep everything to as fewer sets as possible…
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips
You all love a cheeky bit of surprise fitness hey!? The reason that this post has come out at such a random time… wouldn’t want to ruin the surprise for anyone now would I?!
Just remember, it’s all just character building stuff!
Back to some boring, what you see is what you get fitness. Or is it??
CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
Back squat (70/50kg)
Calorie row
This workout is vile and you have a good friend of mine Jonny and 179 CrossFit to thank for it.
If your name is Christie and you were subject to that workout previously while I was testing it, I am sorry (not sorry)! It after all being… fun!
Now then. Another workout that I have already tested which, you nor your quads will appreciate is coming your way tomorrow. All you need to know is that I was anything but ready and wonderful for the up and coming lectures…
CrossFit Cardiff Partner WoD
5 rounds of:
Within 30s complete a max calorie assault bike sprint
Rest 90 seconds between rounds.
The only partner element of this workout is the fact that the score is accumulative. You don’t get help I’m afraid.
Scores up before you drag yourself out of the gym please!
Specialty
Handstand holds
A: Free standing handstand practice
Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry
So the weatherman/woman was being a prick… taunting us with the belief that there will be sunny days for the first four days of the week, not cool people!
Anyway, we don’t need it where we are headed anyway - we have plenty of barbells and GHDs and weights to lift, not a problem.
They can scare us all they like with plummeting temperatures, we will just do more thrusters to fight back…
Get those 22.2 scores in please legends! You all crushed it by the sounds. One more week to go and don’t you worry, I am programming and so you won’t have to do a different version of it on Friday… he says with zero confidence.
CrossFit Cardiff WoD
For time:
50 - 40 - 30
25 - 20 - 15
GHD sit ups
Thrusters (40/30kg)
Who can do the thrusters unbroken?
Happy weekend legends. You know what you have to do, go hard at this one tomorrow…
As a caveat, I am writing this on Monday morning, with a belter of a headache, “Messed up Monday” (if you know, you know- it’s a 5 coffee day), and am therefore talking utter shite! I have no idea what we are expected to do on Saturday, I am guessing though that it is going to hurt!
You’ll all crush it however!
GOOD LUCK!
CrossFit Cardiff WoD
A: Every 2 minutes for 10 minutes:
2 Rope climbs
B: 3 rounds for time of:
500m row
20 Burpees
Fast and vile! Get it done!
We are here, well nearly. Week 2 of the CrossFit games open is upon us and off the back of a very successful week one, I know you all will be uber excited!
Watch the announcement to see how the utter savages do it. It’s genuinely bonkers!
CrossFit Cardiff WoD
Deadlift*
5 - 5 - 3 - 3 - 1
Strict handstand push ups
10 - 8 - 6 - 4 - 2
*Reset the barbell on the floor each rep to focus on the initial pull. Controlling the negative all the way to the floor. Fun basically!
Specialty
Bar muscle up
A:Every 30s for 4 minutes:
Jump to hollow
B: Every minute on the minute for 8 minutes:
3 Bar Muscle-Up
Accessories
3 Sets
12 V-ups
10 Russian dips
8 Strict chest to bar
I did warn you yesterday, this will not be fun! It will smash your quads to pieces, but you will not enjoy it!
Sorry, blame the aggro Irish woman!
There’s absolutely zero point in fluffing this up to anything that it’s not, you’re just going to get it full bar… here you go.
CrossFit Cardiff WoD
Within 2 minutes complete:
15 Burpee box jump overs*
Max calorie assault bike
Rest 2 minutes between rounds
Continue until 65/50 calories has been reached on the assault bike.
*These are facing the box… sorry!
Here we go… March! The shitty winter is behind us and we are on the rundown period to the long arsed, warm and relaxing summer months! Literally cannot wait!
Now I promise this workout was programmed last week but, the good thing is that the chance of you lot having to do more dumbbell snatches over the weekend is low to almost no chance! 😬
I wouldn’t complain though, you wait until tomorrow!! 😂😂
CrossFit Cardiff WoD
3 rounds for time of:
Run 600m
40 Dumbbell snatch (50/35lb)
20 Dumbbell box step overs (50/35lb)
Specialty
Handstand holds
A) Free standing handstand practice
Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry
