WoD - Monday 25th April, 2022

Do me a favour please team, hunt Ricky out and make sure he's okay. Last seen in the fetal position at the backend of a rower following a little bit of hard work! 😉

Welcome to a new week all, and… what a week it is going to be! I hope you’ve had your feet up, you are going to wish you had! Here goes…

CrossFit Cardiff WoD
For time:
15 Chest to bar pull ups
15 Cleans (60/40kg) 

Rest 3 minutes

15 Burpees
12 Cleans (70/50kg) 

Rest 3 minutes

15 Chest to bar pull ups
9 Cleans (80/60kg) 

Rest 3 minutes

15 Burpees
6 Cleans (100/75kg)

WoD - Friday 22nd April, 2022

FRIDAY, and hopefully in the SUUUUN!!! ☀️

Have a cracking weekend legends…

CrossFit Cardiff WoD
Complete as many reps as possible within 15 minutes of:
20/16 Assault bike calories
12 GHD sit-ups
10 Wall balls (20/14lbs/10ft)

WoD - Thursday 21st April 2022

Spending the evening with 4 german shorthaired pointers must be the fastest way to be driven to alcohol that I have ever encountered, even faster than a mid lockdown Boris Johnson announcement.
The process is accelerated by attempting to get them all to pose for a picture…

CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3

Specialty
Bar muscle up
A: Bar muscle up drills

B: 3 Sets
20s Hanging strict hollow
40s Superman hold
5 Strict weighted pull-ups

WoD - Wednesday 20th April, 2022

Hump day with a bang! Heavy and VILE!!! Enjoy…

CrossFit Cardiff WoD
For time:
200m Run, then:
20 - 16 - 12 - 8
8 - 6 - 4 - 2
20 - 16 - 12 - 8
Ring dips
Deadlift
Box jump overs (24/20”)
then, 200m Run

WoD - Tuesday 19th April, 2022

This may well be turbo late but, it has been a long and stressful day of fencing so…

plus, I was 7 hours early on the 5th of August, 2012 so I am keeping a few more hours in the bank for the next time.

Here you go…

CrossFit Cardiff WoD
5 rounds for max reps of, within 2 minutes:
18/15 Calorie row
Double devils press (50/35lbs)
Rest 4 minutes between rounds

Specialty
Nicole is ignoring me, so something with Handstand push ups in.

WoD - Bank Holiday Monday, 18th April, 2022

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA.

CrossFit Cardiff Partner WoD
“Badger”
3 rounds for time:
30 Squat cleans (95/65lbs)
30 Pull ups
800m Run

All reps to be shared as required, partners are to run together.

WoD - Friday 15th April, 2022

Now then, time to make yourself feel firmly sick through eating chocolate until you bleed, the cornerstone of any good religious holiday!

Please remember the timings for tomorrow, everything is up on team up and is listed below:
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - CLOSED
Easter Monday - 10:00 - 13:00 (WoD at 11:00)

Before that though, I have a surprise for you…

CrossFit Cardiff WoD
Each round for time, within 30 seconds:
21/18 - 18/15 - 15/12 - 12/10 - 9/8
Assault bike calories
Rest 3 minutes between rounds.

Unlike your easter egg eating, this is a sprint, not a marathon!

WoD - Thursday 14th April, 2022

We did a workout a while ago, 2014 I think, involving medicine ball cleans (not the one that you have tomorrow - spoiler), that got me a huge amount of complaints… I think it’s almost time to bring it back!
We’ll use tomorrow as a tester… I will judge to see if you are ready yet!

CrossFit Cardiff WoD
For time:
100 - 80 -60 - 40 - 20
Double users
50 - 40 - 30 - 20 - 10
Medicine ball cleans (20/14lbs)

Specialty
Bar muscle up
A: Bar muscle up drills

B: 3 Sets
15 Assisted hips to bar
40s Superman hold
5 Strict toes to bar

WoD - Wednesday 13th April, 2022

HUMP DAY and not even really as Friday is bank holiday! We are actually way over the hump and on the way down!!

Tomorrow’s workout is a staple heavy day of Mikey B’s, he has a vendetta out against your little legs, and god bless him for it!

CrossFit Cardiff WoD
5 Sets for max weight:
6 Front squat
12 Front rack walking lunge
6 Front squat

Vile!

WoD - Tuesday 12th April, 2022

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

CrossFit Cardiff WoD
”Nate'“
complete as many rounds and reps as possible within 20 minutes of:
2 Ring muscle ups
4 handstand push ups
8 Kettlebell swings (32/24kg)

Specialty
Handstand

A: Handstand drills

Accessories:
3 Sets
6 Bottom up kettlebell press
10s Hanging L-sit hold (each)
Tripod hold

WoD - Monday 11th April, 2022

Happy Monday all! Finally some cold but bad assed weather over the weekend! Perfect for drying, sanding and staining a massive pile of wood!

A quick look to the weekend ahead, we have some bank holiday hours for you to be aware of. Giving you more time to enjoy the bad ass sunshine…we hope!

Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - CLOSED
Easter Monday - 10:00 - 13:00 (WoD at 11:00)

Right then, time to get stuck into a decent level thrashing!

CrossFit Cardiff WoD
Every 5 minutes for 5 rounds:
20/18 Calorie row
10 Burpee over the rower

Remember, the rowers are higher than the barbells!! 😉

WoD - Friday 8th April, 2022

We’ve made it! Possibly hang on for dear life, skidding into the weekend on our knees, bruised and battered by workouts pleading for mercy… just me?! But we are here!

Roll on some late nights and maybe even some sun, who knows!

CrossFit Cardiff WoD
Within 12 minutes, climb the ladder of:
2 - 4 - 6 - 8 - 10… etc
2 - 4 - 6 - 8 - 10… etc
10 - 12 - 14 - 16 - 18… etc
Suicide sprint (lengths of the gym)
Bar muscle up
GHD Sit up

Enjoy folk!!

WoD - Thursday 7th April, 2022

The hill is on the way down, it may have two more bumps (big f%&kers) left, but we can see the light and expertly chilled can of Elvis juice!

Stick with it! We also have a buddy to share the pain with!

CrossFit Cardiff Partner WoD
Double DT, light and fast
20 rounds of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell loaded at 50/35kg

Specialty
Bar muscle ups
A: Bar muscle up practice

B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks

WoD - Wednesday 6th April, 2022

It’s all ok, it’s just a little bit of discomfort that will go with time, lots of time… a long arsed time! But, thing are about to get better (maybe a little/lot worse)

We’re good, it’s hump day!

CrossFit Cardiff WoD
Back rack walking lunges
10 - 10 - 10 - 10
Superset these sets of lunges with:
10 Strict handstand push ups (increase R.O.M IF each set can be performed unbroken)

WoD - Tuesday 5th April, 2022

This isn’t exactly it, I don’t think, but it is the same and is going to be incredibly potent. Basically it’s going to hurt. And… you are going to Love it!
There is actually a small, just a small chance, that you might not Love it that much! You are being cruel to be kind!

CrossFit Cardiff WoD
5 Rounds each for time of:
20/16 Calorie bike
15/12 Calorie row
Rest 6 minutes between rounds

Specialty
Handstand:
A: Free standing handstand practice

B: 3 sets
30 second headstand
5 Strict toes to bar
10 V - Ups 

WoD - Monday 4th April, 2022

Happy Monday all! Full disclosure…you are in for a little bit of a fight this week. It will be a fun fight, but still a fight. Grit the teeth, pop some smoke and charge straight up the middle. Just like a pisshead on Wine Street.

It will be fun once it’s over, if you survive!

CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 4 minutes of:
9 Pull ups
6 Bar over burpees
3 Thrusters (70/50kg)
Rest 1 minute between rounds

Please get one, cumulative score up on the board before you crawl out into the “sun”set…

WoD - Friday 1st April, 2022

So I have been thinking long and hard and have eventually come to a decision…

I am going to get rid of each and every single assault and echo bike, they are just too easy and don’t really provide you all with a great enough stimulus. With the money raised I am going to invest it all into a shit ton of brand new, state of the art and extremely well thought out (certainly not niche) ski-ergs so that you are able to discover just how amazing this tool really is…

APRIL FOOLS F@%K%^S (LOVELY F@%K%^S)!!!

It’s just a joke, no need to jump up on stage and punch me for it!

CrossFit Cardiff WoD
Every minute for 10 minutes:
2 Clean and jerks

Then..
Within 10 minutes work up to a 1 rep max clean and jerk

Score for PBs up in red on the board please….

WoD - Thursday 31st March, 2022

I bet you are all wandering around attempting to sell two tickets to your gun show considering the DOMs you have in those pipes right now hey?! Savage!
Well don’t stress, you can change it back to your legs with this little gem tomorrow. And added little bonus for you lovely ladies… a 10ft target.

CrossFit Cardiff WoD
5 rounds of, Every 5 minutes, within 90s
100m run
Max wall balls (20/14lb - 10ft)

Specialty
Bar muscle ups

A: Bar muscle up practice

B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks

WoD - Wednesday 30th March, 2022

Happy hump day you lot! I hope your biceps are royally pumped after that workout yesterday. Seeing as Nicole has only been doing CrossFit for a tomato season, she is still trying to sneak in some bodybuilding into her programming. She’s got to maintain those guns somehow!

So you are not going to appreciate tomorrow’s workout, just saying…

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps of:
21/18 Calorie echo bike
9 Burpees
3 Deadlifts (120/90kg)

Scores up to the whiteboard please team…

WoD - Tuesday 29th March, 2022

Enter a filler about the weather, or the fact that it’s nearly April and I can’t believe it here in order to fluff up the workout to leave you guys hanging for a couple of minutes longer. Or… just give it to ya…

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
Double unders
21 - 18 - 15 - 12 - 9
Dumbbell hang clean (2x50/35lb)
Rest 30s after each round

B: Tabata hollow hold

Speciality

Handstand:
A: Free standing handstand practice

B: 3 Sets
30 Second headstand
5 Strict toes to bar
10 V - Ups