Workout of the day
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WOD
With a cheeky, fast paced and fun (if you ignore the thrusters) partner workout to start you off it’s time to find out who of you are the cherry pickers!
There’s no way you are due a rest day yet!
Specialty is going to be rammed!
CrossFit Cardiff WoD
For time:
5 KM run
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
Ah a rare non bank holiday Monday in May when the majority of you lazy f*cks have to actually do something! 😉 Calm down, I’m joking!
Man you actually have two of them, back to back! How will the world cope?
Don’t worry though, you’ll be back to 4 day weeks before you know it!
Just as a prior warning, this week is going to hurt! 😁
CrossFit Cardiff Partner WoD
For time:
10 Rounds:
5 Clean & jerks
7 Bar facing burpees
10 Rounds:
5 Thrusters
7 Bar facing burpees
Barbell weight 60/40kg
These are I go, you go rounds
You made it, another week in the books, a week of some bad ass workouts… you are a little bit fitter than you were this time last week. You just don’t feel like it right now is all.
Some decent food and some beer (wing and yang) and you will feel like a new legend!
Enjoy the weekend. Let’s hope for sunshine!
Just remember, this is not the optimal cherry picking season!
CrossFit Cardiff WoD
3 Rounds each for time:
1,000m Row
Rest 5 mins between rounds
This is a workout where you need to look to find another gear, go hard per round, the reps are low and you have a designated rest. It will though… be savage! GOOD LUCK!
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
CrossFit Cardiff WoD
Holbrook
10 Rounds for time:
5 Thruster (50/35kg)
10 Pull ups
100m Sprint
Rest 1 minute
Specialty
5 Sets
2 Squat snatch
5 Sets
2 Overhead squat - 5 second pause at the bottom
What’s better than knowing that you are on a hump day and headed quickly towards the weekend… a top level mid-week thrashing!
The top prize goes to the individual who can guess which parts of the body that will be taxed during this little kicking?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 Toe to bar
20 Kettlebell swings (24/16kg)
40 Double unders
Back into the thick of it, with no more bank holidays… for 3 weeks. Tough!
You have the chance to pummel your legs with some heavy squats tomorrow, let’s make them super heavy! Heavy enough that a single tear rolls down your cheek and you aren’t sure whether you are going to be able to stand the thing up, shit yourself or possibly both!?
CrossFit Cardiff WoD
Back squat
10 - 10 - 10 - 10
For max load
Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes
1 - 3 strict ring muscle ups
3 Sets
5 Strict chest to bar pull ups (2 second pause at the top
10 Strict ring dips
20s Ring support L-sit
Evening all! Here’s to hoping that you all had a good time over the weekend and DID NOT vomit in my gym during the beer mile! And, if you did vomit outside, I won’t be slipping over in it when next coming to the box. 😉
Remember, thanks to the new King, lots of you have the day off tomorrow! It is a bank holiday. The timings of the gym’s opening hours are up on team up and are below:
Monday May 8th Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie assault bike
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
10 Burpees
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
These are you go, I go rounds.
It’s like you are in a time machine.
I am truly dribbling now. The dogs are going to get fed and that’s me… I either drink more beer or… Zzzzz
Enjoy getting smashed for the new 👑
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
9 Toes to bar
9 Pull ups
12 Box over jumps (24/20”)
It is currently Sunday afternoon, with the fire on, two snoozing doggo’s cwtching up to me. A slight beer and wall ball hang over with the docile tones of Joe Rogan in the background… I think that not falling asleep right now is going to be as hard as this workout…
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
GHD sit ups
Overhead squats (100/70kg)
Specialty
Within 15 minutes, for load
”Bella complex”
1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead.
5 - 5 - 5
Strict press
What the f**k is up with my laptop and why won’t it let me copy and paste anything! 1st world problems I know, but it isn’t helping at all with my plagiarism of things on the internet!
I am having to use the brain cells that I DO not have!
A well loved blast from the past…NOT!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
Row 500m
Run 400m
GOOD LUCK!! I remember not being able to walk down the stairs after doing this.
Back to the normal schedule… until the next time anyway… less than a week away.
Get your cucumber sandwiches, pots or teas and jam scones ready to go for the up and coming street parties. I reckon it’s going to go off!!
If Nicole starts giving you grief about your lunge steps being improper technique due to their length, ignore her, she’s having a moment!
CrossFit Cardiff WoD
Back rack walking lunges
16 - 16 - 16 - 16
Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict muscle ups
3 Sets
5 Strict chest to bar pull ups (2 second pause at the top)
10 Strict ring dips
20s ring L-sit support
Two in a row! You lucky, LUCKY buggers. Enjoy the chilled time off, celebrating the King you love so dearly and all that and… make sure you turn up to class when they are running and not when they are not!
Anyway, get up, go and rid yourselves of your super Sunday hang overs with a vile workout before you head back out to get yourself another!
CrossFit Cardiff WoD
Complete as many reps as possible within 5 minutes of:
1 Squat clean
1 Shoulder to overhead
Barbell 70/50kg
Rest 10 mins
2 Rounds, each for time:
30/25 Calorie assault bike
Rest 3 minutes between rounds
Happy Friday you legends, you have made it again, through another 5 days of utter savagery! Well you have 3 days (some) of you, to recover from it fully!
Enjoy your bank holiday weekend! But before you do, make sure you LISTEN intently to the brief of tomorrow’s workout. Because…
CrossFit Cardiff WoD
Every 4 minutes for 9 rounds:
1. 3 minutes max calorie row
2. 3 minutes max calorie assault bike
3. 600m run
Mid week and almost over the hump!
Please remember that this coming Monday is a bank holiday, the hours have been updated on team up to reflect such and are posted below. Get your sweet arses booked in please!
All other hours over the weekend remain the same.
Monday May 1st Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00
CrossFit Cardiff WoD
50/40 Calorie echo bike
Rest 5 minutes
50 pull ups
25/20 Calorie echo bike
Your immediate response to this workout should be… no!
A rare opportunity to perform a part A and B, the only issue for you guys is that they are the same movement. Sorry!
Get those butt cheeks fired up… i’d say ready for the summer but I am convinced that it is in fact not coming this year!
CrossFit Cardiff WoD
A: Within 10 minutes complete a heavy single front squat
B: 10 - 10 - 10
Front squat at 70% of part A.
Gymnastics
Strict ring muscle up
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups
3 Sets
18 banded strict pull ups
12 Russian press ups
25s Hanging L-sit
Did everyone’s phones go mental at 3pm yesterday? Anyone else a little nervous about the British government being able to control our phones, everyones phones, remotely. BONKERS!
Is it big brother, for real?!
It doesn’t matter anyway, if they start turning on your microphone as well as your speaker, all they will hear is you all dropping barbells. Unlucky!
Tomorrow’s workout is a repeat from 2020, a workout performed during lockdown, in the back garden and one that left a huge mark. As you can see from the picture. 😳
CrossFit Cardiff WoD
12 - 9 - 6
Deadlift
Hang power snatch
Overhead squat
(60/40kg)
Athletes perform 12 reps of each movement, 9 of each and then 6 of each.
Happy Friday you legends! I hope you have all had a good week, the pain from Angie has eventually subsided and your drinking arm is ready and awaiting some serious usage over the up and coming weekend!
But… before that… we shall pay some respect for the result a very sad accident.
CrossFit Cardiff WoD
“Sadie Jane”
Complete as many rounds and reps as possible within 23 minutes of:
16 Shuttle runs (25ft = 1 rep)
9 Bar facing burpees
3 Power cleans (185/125lbs)
I will be away from the 8am class tomorrow, at a good friend of mines gym in Amsterdam for a day’s training and development with some very cool cats from Europe.
I have been tasked to SMASH them (not quite the language used but whatever) with a workout. They are getting a gnarly hero WoD (I’m doing it too don’t worry) that may feature at a gym near you very soon!
You will know about it when it does… trust me.
CrossFit Cardiff WoD
Back Rack Walking Lunges
10 - 10 - 10 - 10 - 10
Heavy straight sets
Specialty
5 sets of:
1 Push jerk, 1 split jerk
5 - 5 - 5
Push press
A mid week thrashing is awaiting you, you lovely lot! It might be similar to last Wednesday but I seriously hope not! As, that was the most amount of carnage I think that has ever been witnessed at CrossFit Cardiff. Within the first round there was vomit everywhere.
I’ve told at least 23 people about it already!
NO MORE PLEASE!
It is obviously Nicoles our fault, for programming such a shitter of a workout! Complaints to nicole@crossfitnoonegivesafuck.com please!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of
5 Snatch (70/50kg)
20 Toes to bar
Hopefully you guys are all still able to wash your hair, brush your teeth, reach the jar on the top shelf that you didn’t know you needed before you did Angie, and and NOT about to admit yourself to UHW with DOMs on DOMs!
Just in case you were feeling good, this will help…
CrossFit Cardiff Partner WoD
For Time:
1 Mile run
5 Rounds of:
25/20 Calories assault bike
20 Dumbbell thruster (2 x 50/35lbs)
1 Mile run
Athletes will run together and split all other reps as required
Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups
3 Sets
18 Banded strict pull ups
12 Russian press ups
25s Hanging L-sit
