Workout of the day
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WOD
Just the workout, nothing special! The weekend is fast approaching and you can’t really polish a turd!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Overhead squats (60/40kg)
15 Pull ups
20 GHD sit ups
Specialty
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Clean and Jerk
2 - 2 - 2 - 2 - 2
Zombie squats
A cheeky little mid-week blast where the weather is absolutely mental! At least it is where I am! Let’s hope Cardiff is basking too!
I wish your posterior chain all the luck in the world!
CrossFit Cardiff WoD
Within 20 minutes, complete:
21 - 15 - 9
Calorie row
Deadlift (160/105kg)
In the remaining time, set a 3 rep max deadlift
What a week, I told you we’d have an Indian summer! It’s what I have been holding out for, love it! ]
Now then, pay close attention for the aggro Irish assassin when she tells you to please be so kind and come down the rope now, please!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
90 Double unders
60 Air squats
3 Rope climbs
Specialty
50 Handstand push ups
Each time you break complete 1 minute C2 bike
3 Sets
8 Dumbbell bench press
15 Banded tricep extensions
5 - 10 Headstand tucks
4 minutes and 37 seconds, with a change of an ASSAULT BIKE half way through a round AND breaking a set of 9 thrusters up into two sets!
I do fucking love you Tom, I really do but… what the hell were you doing?
Anyway, back to the obvious…
CrossFit Cardiff WoD
Gwen
15 - 12 - 9
Clean and jerks
These are touch and go reps, for maximum load (same load to be used throughout)
No re-grip, no pause, no dumping (expect for the last rep).
Rest as needed between sets.
I know this is said every year, and at almost every part of the year but… FML it’s SEPTEMBER. We are officially in the ‘embers!’
However, I am backing on a long, warm and fulfilling Indian summer! We can only but dream!
CrossFit Cardiff WoD
For 5 rounds, each for time, starting every 5 minutes:
21 GHD sit ups
15/12 Assault bike
9 Thrusters (40/30kg)
Come on in and get your snatch on, because before you know it, it will be so cold it will take you 45 minutes to warm your joints up enough to come anywhere near the lift and it’ll be time to go home!
Who doesn’t love the worlds coolest lift!
CrossFit Cardiff WoD
Snatch
For max load:
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
If possible, add load each set.
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Well here we go, assault bike pay back time! It is your very favourite coaches special day!
Penblwydd Hapus Nicolę, you Irish potato cake loving legend! Everyone thinks you are an absolute gem, myself included! Proven by the sheer amount of abuse I give you (I am getting better) on a daily basis, you love it really and much more than the alternative.
Have an epic day buddy, go and do something really cool, paid for by someone else!
Love ya.
Davs.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
60 Double unders
30 Toes to bar
15/12 Calorie row
I mean if a 26 minute AMRAP isn’t going to sort you out then this certainly will!
And don’t worry, we are long past cherry season, no need to bother! 😉
CrossFit Cardiff WoD
For time:
800m - 600m - 400m - 200m
20 - 30 - 40 - 50
Run
Wall balls (20/14lbs)
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
Every minute for 5 minutes:
1 - 3 Pull overs
3 Sets
3 Ball ups
30s GHD hollow hold
I hope you are all nursing some serious hang overs. What better way than to get into the box and flush them out with a cheeky hero workout… none! Well maybe a “Bifta!” (not cannabis)
CrossFit Cardiff WoD
‘Jennifer’
Complete as many rounds and reps as possible in 26 minutes of:
10 Pull ups
15 Kettlebell swings (24/16kg)
20 Box jumps (24/20”)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Here we go, the weekend. And, not just a weekend but a bank holiday weekend. Go nuts and enjoy the crap out of a longer break before the ‘embers start.
Who else has seen Xmas decorations on the supermarket shelves already! Bonkers.
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 8 minutes of:
Row 15/12 Calories
5 Push jerk (80/60kg)
Rest 6 minutes
Complete as many rounds and reps possible within 4 minutes of:
Row 12/10 Calories
6 Burpee box jump overs (24/20”)
So when you see the workout set for tomorrow just remember, the weekend is very, very close! Not that that will matter as you will likely come on in with a smile first thing on Saturday for a top level kicking!
Anyway, Friday will be easy! Ish! 😬😁
CrossFit Cardiff WoD
For time:
Run 1000m
50 Toes to bar
25 Bar muscle ups
50 Toes to bar
Run 1000m
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Now if yesterday wasn’t bad enough I have something to tell you. We have a surprise and it’s hidden in the style of fitness.
Not as nasty as usual, where you get absolutely no warning. Today I am giving you warning. No, not because I have gone soft, but not one of you would believe that I am actually going to make you do just a 5 min bike test.
Now then, if any of you saw the state of my last Wednesday evening, you will not be looking forward to your surprise. Remember, the benefits are delayed.
You will be just fine, once you are fine again…
CrossFit Cardiff WoD
A: Complete as many reps as possible within 5 minutes of:
Assault bike calories
Rest 5mins
B: Surprise!
Okay so I am sorry about this, kind of, but this is going to hurt like hell. Just so you are aware. It will be zero fun at the time but you will be able to hold your head high once over, safe in the knowledge that you survived something lots and lots of people wouldn’t!
Good luck and “I” promise I won’t program it for another 6 months at least. Eyebrows.
CrossFit Cardiff Partner WoD
Complete as many rounds and reps possible within 20 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
40/30kg
These are you go, I go rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Towel pull ups
3 Ball ups
30s GHD hollow hold
A week today is the last (I think) Bank holiday of the year, and the first for what seems to be a long while. Anyway, the timings for classes are below and have been updated on Team up.
Bank Holiday Monday hours
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00
Let’s hope that you have all been able to bring your hands up high enough to wash your hair after that savage cardio class. Onwards and upwards to next week, it is going to be emotional.
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Perform 30 double unders prior to each set.
Increase load throughout.
Here we go… the weekend! Get in once more though, as you need to get those glutes and boulders ready for the hot and sunny beach day that you may have at some point this year.
CrossFit Cardiff WoD
3 - 3 - 3 - 3
Strict press
3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3
Deadlift
Increase load each set
Over the hump and down the hill towards a less painful (although I doubt it) weekend of fitness and rugby. Fingers crossed!
You have a long and slow workout tomorrow. Get some shut eye, you're going to need it!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 30 minutes of:
100/80 Calorie assault bike
50 Wall balls (20/14lb)
1000m Run
50 Kettlebell swings (24/16kg)
Specialty
Work up to a heavy Bella Complex
Bella Complex:
1 Clean
1 Shoulder to overhead
1Front Squat
1 Shoulder to overhead
Just in time for your DOMs to kick in, the special feeling of knowing that you have safety in numbers.
Well, maybe not safety, but at least there are two of you…
CrossFit Cardiff Partner WoD
Starting a new round every 5 minutes for 25 minutes
100m Sprint
10 Overhead squats (70/50kg)
20 Toes to bar
100m Sprint
Split reps however, sprint together
What’s wrong with an absolute kicking on a Tuesday hey? Nothing that’s what!
CrossFit Cardiff WoD
Every 10 minutes for 3 rounds:
120 Double unders
15 Burpee box jump overs (24/20”)
25/20 Calorie row
Each round is for time
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Mixed grip pull ups
3 Ball ups
30s GHD hollow hold
Welcome to a new week you legends! One where Nicole seems to have a vendetta against you all. What did you do to her?
Tomorrow being a great example, starting off with a new age and absolutely savage benchmark. Good luck!😳
Penblwydd Hapus to my namesake. Rory Dafydd Watson, 4 years young today!
CrossFit Cardiff WoD
“ANDI”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
I am saying nothing until I click save and publish on this post.
CrossFit Cardiff WoD
“Sandbag Elizabeth”
21 - 15 - 9
Sandbag to shoulder
Ring dips
