Workout of the day
Viewing entries in
WOD
Welcome back Monday, you have been missed!
So as you are aware, next week you will likely have a CrossFit.com workout to do that will prevent you from being able to wash your hair. If you can buddy up with someone at the gym to perform the task for you it will be weird, but totally worth it!
A new week should not begin with 🍒 🤏🏽ing a snatch!
CrossFit Cardiff WoD
4 Rounds for time:
400m run
2 Squat snatch (70/50kg)
4 Bar muscle ups
Hell of a workout that, looks like lots of fun!
Well I told you that it was going to be worse but, at least you are going into a weekend and so does it really matter??? Nah!
CrossFit Cardiff WoD
5 rounds. Within 2 minutes complete
50 Double unders
10 Burpees over bar
Max rep thrusters (60/40kg)
Rest 4 minutes between rounds
Here we go, and you thought like Christmas it would never come! Nope, we are here. However, please don’t get too excited as tomorrow is waaaaaay worse! 😬
GOOD LUCK!
CrossFit Cardiff WoD
For time:
30 - 20 - 10
Assault bike calories
Toes to bar
Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2
Hump day and the weeknd coeunt do%wn is in fulll force. I h@ve zero idea whQt I am writinng as… a German shortha!red point34r is sat on me and I czne see thw laptip, Letd hpe[ [redictibe text os wokil.g
Okay he’s off…
CrossFit Cardiff WoD
For time:
21 - 15 -9
Hang squat snatch (40/30kg)
42 - 30 - 18
Calorie row
We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)
Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups
4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold
Welcome to October and a huge congratulations to anyone who completed the Cardiff half marathon over the weekend. I have seen a couple of sneaky pictures of Fadi kicking it’s arse, I hope you feel magical tonight brother.
The first week of a new month, i’ll ease you in with no assault bike calories!
CrossFit Cardiff WoD
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Front Squat
Go heavy as hell and attempt to increase load per set.
Last day of the month with 3 left of the year, bonkers!
More importantly, it is the last day of the week, allowing for a chilled and relaxing time, rather than savagery in Edinburgh. Unless you are headed that way of course.
Enjoy troops!
CrossFit Cardiff WoD
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.
“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)
Good luck and remember to enjoy
Not that I really want to talk about drinking ever again but… keep your eyes peeled for info regarding the CrossFit Cardiff 2022 Xmas party! And just remember how f**king epic it is!
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5
These sets are straight and heavy.
Prior to each, athletes will complete 10 reps of a very slow and controlled wall squats, and you will bloody well love it!
Specialty
Now I maybe entirely wrong, again, but it will go a little something like this…
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
3 - 3 - 3 - 3 - 3
Increasing weight for all sets
I’ve got nothing. No witty banter nor funny story to tell, just some love to give… workout love!
CrossFit Cardiff WoD
3 Rounds for time of:
5 Power cleans (80/60kg)
10 Burpee box jump overs (24/20”)
15/12 Calorie row
THE HAPPIEST OF BIRTHDAYS TO ONE OF THE LEGENDS OF THE BOX…ATTILA!!!
Penblwydd Hapus brother, I hope you have a fucking awesome day dude! Massive love from everyone at the box. Come in and get those calories done!
CrossFit Cardiff WoD
Every 6 mins for 5 rounds:
40 Double unders
20/16 Calorie assault bike
Specialty
This might be almost entire incorrect but…
Kipping handstand press ups
Every minute, on the minute, for 10 minutes…
3 - 5 reps
5 rounds of:
5 bench press
15s L sit
I am predicting that by the time you are reading this, Mikey B and I will be fully constrained to a glass cage of emotion but, with light at the end of the tunnel!
You might see us attempting to coach a class from the shadows next week. MIGHT. Otherwise, you lot know how to squat snatch no?
CrossFit Cardiff WoD
5 Rounds for time of:
Run 400m
5 Squat snatch (60/40kg)
A cheeky squat snatch to start off the week for you cherry pickers! 😉😁
Happy Friday you lot! Not likely going to be so happy for Mikey B who, is so to be so pissed on his stag doo that he is busy attempting to hoard off the calls of “naked bar” (I wonder if I can renew my 20 year ban from that place), by trying to climb into his left shoe!
As a result, there will be a 9:00 class only this Saturday, with open gym filling the later slot.
Good luck brother!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
5 Bar muscle ups
50 Double unders
10 Toes to bar.
No that was not the only chance you are going to get this week to royaly f**k up your little legs… you have tomorrow to do that too!
You know what those lunges the week before last were crying out for don’t you?? A super set!
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6
Specialty
ANOTHER VERY BIG FAT SURPRISE!
We are doing one movement at least once per week going forwards and because I have noticed that the fast majority of you all suck at it (statement said with peace, love and humility - with me as an intentional inclusion), and will be testing said movement for load, speed, reps and the rest. While fresh or under fatigue!
Can you tell what it is…
CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/16 Calorie assault bike
1 Squat snatch
This is for time and max load.
Well then, how many of you (come on, hands up) “lost your keys” in the bush out the front of the gym?! Must have been a fair few, especially after a unplanned Bank Holiday! They are always messy!
Tomorrow is an absolute CrossFit classics. One of the original benchmark girls and one which requires no pacing other than one… suicide pace! Be a first round hero, just for all three rounds!
CrossFit Cardiff WoD
‘Helen’
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups
If you go fast enough your body won’t breakdown until around 30 seconds after the final pull up. You might even make it to the shower before it happens but if you’re not sure why you started on your feet and are now on your arse… Helen is why!
Specialty
IT”S A BIG FAT SUPRISE
Welcome to a new week, with a bizarre start. I am guessing that the streets will be like a ghost town tomorrow. We will be thrashing ourselves for the first couple of hours of it, and then back home to baton down the hatches… unless of course you are still working.
The wait is over, we celebrate the life and unbelievable reign with the workout that made Hannah vomit all over the back garden… just like we would if it was one of our own.
Rest in peace Ma’am. TTQ!
CrossFit Cardiff Partner WoD
8 Rounds for time of:
27/24 Calorie row
21 Thrusters (40/30kg)
15 Burpees
These are you go I go rounds.
GOOD LUCK!!!
On Monday and due to the sad news of Her Majesty Queen Elizabeth II passing away last week, the gym will have adjusted hours as a mark of respect for her funeral. Please for the timings see below and book your place on Team Up.
Thanks,
CrossFit Cardiff.
WoD: 09:00 - 10:00
WoD: 10:00 - 11:00
CrossFit Cardiff
Within 15 minutes complete as many rounds and reps possible of:
15 Deadlifts
12 Front squats
9 Toes to bar
Barbell: (60/40kg)
I did this last Wednesday and was a sweaty mess for a good while afterwards, enjoy!
Cutback stash is still on sale. Until you lot buy me out of stock I will be programming absolutely vile assault bike workouts that make you vomit… that is not a threat!
Get your hands in your pockets and look cool as a result!
CrossFit Cardiff WoD
For 4 Rounds and within 3mins:
20/15 calorie Assault Bike
30 Wall balls (20/14lbs)
Max rep burpees
Rest 6 minutes between rounds.
Just a taste!
Specialty
3 - 3 - 3 - 3 - 3
Split jerk
3 - 3 - 3 - 3 - 3
Strict press
Increasing weight for all sets
Short and sharp blog post, mid way through September, RUBBISH!!! Don’t you worry team… the summer is coming!
Harness your inner games athlete, with just two changes:
1. The load is not 135kg
2. The jerk is from the floor due to… see point 1.
CrossFit Cardiff WoD
‘Shuttle to overhead’
For time and repetitions:
From minutes 0 - 2
Run 200m
Max shoulder to overhead
Rest 2 minutes
From minutes 4 - 7
Run 400m
Max shoulder to overhead
Rest 2 minutes
From minutes 9 - 13
Run 600m
Max shoulder to overhead
Barbell: 80/60kg
Get used to squat snatches, they are coming a lot more because… they are hellish cool! The coolest lift in the world and when you are able to snatch over your own bodyweight, not that much else in your life is going to bother you!
Plus snatching is also waaaaaay nicer than lunging with a sandbag… guess who is programming this week!
CrossFit Cardiff WoD
5 Rounds for time
18/15 Calorie Row
15m Sandbag lunge
10 Pull ups
Sandbag held however.
Specialty
Kipping handstand push ups
Every minute on the minute for 10 minutes
3 - 5 reps
5 Rounds of:
5 Bench press
15s L sit
