WoD - Monday 18th July, 2022

Huge well done and congratulations to the legends who represented the box like bad asses in the Turf games over the weekend. As well as their huge support crew, you lot are awesome and i’m sure were the “talk of the town!”

Now then. There isn’t much I can do to big this up. It is our ultimate benchmark. It’s fast and painful, will leave you lying flat on your back wondering what the f**k has just happened. And therefore deserved a female name! 😉

Take 7 minutes out of your day to learn some cool history behind it, from the genius who is… G Glassman…

CrossFit Cardiff WoD
”Fran”
For time:
21 - 15 - 9
Thrusters (95/65lbs)
Pull ups

Ensure that you know your time for this workout. It is arguably the most important one you will do…

WoD - Friday 15th July, 2022

Happy Friday to you and your poor legs! I would elevate them and ensure that they receive the required nutrition to allow for recovery and pain reduction… very cold beer then!

Before you do, let’s finish off with a bang…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
50 Double unders
25 Toes to bar
10 Deficit handstand press up

Abs and boulders perfectly poised to look massive for the weekend!

WoD - Thursday 14th July, 2022

If you went to your swimming coach and said… “hey coach… I noticed that we were swimming yesterday and we have swimming again today… any chance we could do something else???”
You will likely get the answer… “Dav’s shut the F**K up and get in the pool!”

Hence why we smash your little legs!

CrossFit Cardiff WoD
Back Rack Walking Lunges
10 - 10 - 10 - 10
Assault bike calories
15/12 - 15/12 - 15/12 - 15/12

Specialty
Squat snatch
3 - 3 - 3 - 3 - 3

WoD - Wednesday 13th July, 2022

Mid week and your legs should be feeling like someone else’s by now. And, by design!

Now then, they are certainly not going to get a rest as yet, but they will get a bit of support with a buddy! You have Matt Evans (a cool dude) and highly likely CrossFit 179 to thank for this. Direct all hate their way please! They are after all, Swansea Jacks!

CrossFit Cardiff Partner WoD
For time:
100 Chest to bar pull ups
125 Push press
150 back squats
Barbell 50/35kg

Athletes will work for one complete minute, before resting for the next.
Partner #1: odd = work (even = rest)
Partner #2: even = work (odd = rest)

WoD - Tuesday 12th July, 2022

Did you do it? Did you do it one set of well executed 150 wall balls? NOPE… weird! There are people on the planet who can do that using a 30lb medicine ball. Absolute savages!

Some cheeky intervals for you

CrossFit Cardiff WoD
5 rounds of every 2:30 complete:
400m run
Max power cleans (70/50kg)
Rest 2:30 between rounds

Specialty
Toes to bar
A: 3 Sets of max set of unbroken toes to bar

B: 3 Sets:
10 - 20s L - sit
10 Lat pull overs
12 - 16 Hanging flutter kick

WoD - Monday 11th July, 2022

Is there a better way to get over a sun kissed weekend full of beer and wine, bad food and worse sleep then a benchmark girl? Exactly, especially when it’s Karen!

The challenge… do the workout in as few sets as possible! It’s going to hurt, but that’s the beauty. Learn to become comfortable when uncomfortable.

CrossFit Cardiff WoD
”Karen”
For time:
150 Wall balls (20/14lbs)

Gooooooooooood LUCK

WoD - Friday 8th July, 2022

We have arrived, yet again, to a morale giving Friday. Lets hope the sun shines all weekend and we win absurd amounts of money on the lottery. Just imagine! If not, you’ve just got some rowing sprints to do instead, I mean it’s almost the same…

CrossFit Cardiff WoD
Row Sprints:
150m
Rest 1 min
250m
Rest 2 min
350m
Rest 3 min
500m
Rest 2 min
350m
Rest 2 min
250m
Rest 1 min
150m

VILE!

WoD - Thursday 7th July, 2022

Hump day gone, downhill all the way.

With a little more of a chilled day ahead, all you have to do is lift some heavy arsed shit over your head and squat it like a boss.

CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3
For max load

Specialty
Squat snatch
3 - 3 - 3 - 3
Overhead squat
5 - 5 - 5 - 5

WoD - Wednesday 6th July, 2022

Mid-week and after this workout you are over half way to the next instalment of rugby marathon madness.

Unfortunately you have a bit of a stinker before you get there! 😳

CrossFit Cardiff WoD
5 Rounds for time of:
6 Chest to bar pull ups
9 Deadlift (100/70kg)
12 GHD sit-ups

In case you weren’t aware, that was the stinker!

WoD - Tuesday 5th July, 2022

From a short, sharp painful sprint to a longer duration grind. Enjoy!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
200m Run
12 Push press (50/40kg)
24 Box jumps (24/20”)

Specialty
A: 15 minutes of free standing handstand practice

B: 5 sets 3-5 Strict Handstand Push-ups

C: 4 sets of:
5 Seated overhead dumbbell press

WoD - Monday 4th July, 2022

All rugby’d out?! Naaah!

Here’s the deal, sit on your arses drinking cool beer, watching better sport… all weekend while ordering uber eat after uber eat, so long as you… SMASH YOURSELF ALL WEEK!

CrossFit Cardiff WoD
For time:

27/24 - 21/18 - 15/12
9 - 15 - 21
Calorie assault bike
Hang power snatch (40/30kg)

It will be a DEEP burn!

WoD - Friday 1st July, 2022

Pinch, punch, first of the month.

If you haven’t yet seen it, check out the whiteboard, notice board at the box for initial details about a summer throwdown.

SAVE THE DATE - SATURDAY 23rd JULY

Fun times are a coming!

CrossFit Cardiff Partner WoD
For time:
Run 800m
20 Squat snatch (60/40kg)
Run 600m
16 Squat snatch (70/50kg)
Run 400m
12 Squat snatch (80/60kg)

Partners run together and split snatch reps as required.

WoD - Thursday 30th June, 2022

Well I did try and tell ya hey! A five minute workout that genuinely makes you feel sick for 10 times that long… it’s the power of CrossFit.

A longer workout for you to pace tomorrow.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
75 Double unders
25 Wall balls (20/14lbs)
15 Toes to bar

Specialty
Squat snatch
3 - 3 - 3 - 3

Overhead squat
5 - 5 - 5 - 5

WoD - Wednesday 29th June, 2022

I promise you that you will NOT appreciate this! No need to fluff this up or waste time ripping into Nicole, I’m just going to let you have it… other than of course say…

everyone should workout once every six months, so hard it makes them want to/or actually makes them vomit… this is one of those days!

CrossFit Cardiff WoD
For time:
50/40 Calorie assault bike
25 Power cleans (70/50kg)

WoD - Tuesday 28th June, 2022

Well I did try to warn you, that workout is an absolute stinker! Genuinely don’t know if you are going to complete it, shit yourself or both!

Fair play to anyone who rocked up to a class, unknowingly or not to give it a stab!

Enjoy tomorrow’s workout, because Wednesday’s tried to kill me last week.

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
20 - 20 - 20 - 20
Pull ups

These are superset, each are for load and time

Specialty
Toes to bar
A: 3 sets of max set of unbroken toes to bar

B: 3 Sets:
10 - 20s L-sit
10 Lat pull overs
12 - 16 Hanging flutter kick

WoD - Monday 27th June, 2022

Monday morning blues and with a bang! This workout has attempted to end many of you, multiple times! I would not fancy doing it with a 5 day Glastonbury hang over! OUCH!

Go out of the gate at absolute suicide pace and do everything within your power to hang the hell on…

GOOD LUCK, you are going to need it!

CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees

WoD - Friday 24th June, 2022

Well I did try to warn you, those of you who are at Glastonbury, do something similar only with a number of beer cans that need to be consumed… obviously for time! Then try to enjoy your hang over!

CrossFit Cardiff Partner WoD
In teams of 2 complete as many rounds and reps within 25 minutes of:
Run 400m
100 Assault bike calories
200 double unders
Run together, split reps however.

Vile!

WoD - Thursday 23rd June, 2022

Downhill, with a glorious sunset behind you, soon into a sunny arsed (we can only hope) weekend!

Before you do that though, you have two more things to do for me… this being the first…

CrossFit Cardiff WoD
2 rounds each for time of:
60 Wallballs (20/14lb)
40 Kettlebell swings (24/16kg)
25/20 Calorie row
Rest 5 minutes between rounds

I promise the second thing will be just as bad!

Specialty
1 RM Squat snatch

WoD - Wednesday 22nd June, 2022

Mid week and I am away working, meaning that you lot will have to deal with Nicole’s wrath! She is an angry, roast chicken eating, Chateaubriand dodging Irish ninja!
Only satisfied by sub 2 minute Fran times, slightly overcooked roast potatoes and a solid week of movement redundancy.

Definitely do not go to Glastonbury but ensure that you are rocking up to class.

CrossFit Cardiff WoD
Strict press
3 - 3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3 - 3

These sets are to be supersets, she will explain all!

WoD - Tuesday 21st June, 2022

So so you legends, as of Thursday of this week we are switching the focus of specialty to weightlifting and snatching specifically.
Meaning that going forwards we will develop gymnastics on Tuesday and weightlifting on Thursday. Get right after it!
We are also mixing it up a little on Tuesday, HSPUs for a while.

Tomorrow’s little couplet is going to brutalise your midlines…good f**cking luck! 😂😂

CrossFit Cardiff WoD
10 Rounds for time of:
10 GHD sit ups
3 Power cleans (90/70kg)

Specialty
HSPUs
A: 15 minutes of free standing handstand practice

B: 10 sets of: 1-2 strict handstand push-ups.

C: 4 sets of:
5 Seated overhead dumbbell press