Workout of the day
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WOD
It’s 5 days in, there is literally no way that Cath hasn’t either killed someone close to her or drunk the new limited addition pepsi max mango. She’d been eyeing that up for a while.
Zero chance!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
30/25 Assault bike calories
20 Box jumps (24/20”)
10 Front squats (70/50kg)
Specialty
Squat snatch
5 - 4 - 3 - 2 - 1
These are touch and go
5 - 5 - 5 - 5 - 5
Snatch grip push press
A cheeky little mid-week thrashing coming your way. Highly likely to hurt like hell but at least a pain that will be shared in a partner workout. Enjoy and wave goodbye to your glutes!
CrossFit Cardiff Partner WoD
Running Diane:
21 Deadlifts
21 Handstand push ups
Run 400m
15 Deadlifts
15 Handstand push ups
Run 200m
9 Deadlifts
9 Handstand push ups
Run 100m
Barbell weight (100/70kg)
Athletes will perform each movement in an I go, you go fashion and run together.
Tomorrow’s workout is nothing short of iconic and when a video of it went viral a long time ago either got a shit ton of folk to get into CrossFit and I predict scared away probably twice as many! The three savages knocking out ring muscle ups like they are nothing, years and years ago!
Check it out and try to match their times…
The original nasty girls were just that!
CrossFit Cardiff WoD
3 Rounds for time:
50 Air squats
7 Muscle ups
10 Hang power cleans (60/40kg)
Specialty
Spend 15:00 achieving a max distance handstand walk
3 Rounds
50ft OH kettlebell carry
20 Alternating dumbbell bench press
10 Strict pull ups
It’s fucking October, holy shit! And not just any October, it’s sober October. Specifically “sober” due to the full removal of sugar and fizzy pop by your very own Cath K.
Now then, you all need to be spy’s, moles… we have a bet you see. What are the chances of her making it. Clearly she can’t do the entire month as there is a thing on the 28th and so she HAS to drink! But until then, if anyone sees her consume sugar or pop she owe’s me one squeaky clean house!
Anyway, tomorrow’s workout has been gratefully borrowed from the mind of another sadist… thank you Rob Lawson!
CrossFit Cardiff WoD
For Time:
150 Alternate dumbbell snatch (50/35lbs)*
*Each minute perform 5 burpees
Rope climbs are dangerous! Luckily, the mini Hitler “AKA Nicole” is back to smash the hell out of you, with her tan in tow, and taking zero prisoners in her scaling efforts.
Do not anger her and her holiday blues!
CrossFit Cardiff WoD
Every 5 mins for 3 rounds:
3 Rope climbs
15/12 Calorie assault bike
20 Wall balls (20/14lbs)
We are very, very nearly there. The weekend is screaming my name and will be with us faster than we can do a vile rowing and HSPUs workout… shit the bed…
CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
30/25 Calorie row
60 Double unders
Specialty
15 Minutes to establish:
1 Hang squat clean, 1 push jerk, 1 split jerk
3 - 3 - 3 - 3 - 3
Front squats*
*2s pause at the bottom of each rep. Build load each set.
A very special day for a very special part of this community. Could you please all shout from the rooftops to wish the utter legend that is Attila… commonly known as A tit, a seriously happy 40th birthday! What a fucking stud!
Big love bro! I can’t wait to celebrate with you. But first… calories and piss takes!
CrossFit Cardiff WoD
For max Load:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Squat Clean
Tomorrow’s workout is a hero with a big ask. It is brutal and done so for very good reason! Give it your best effort but with care please, just heed my advice… ensure you do everything to not hold your breath.
CrossFit Cardiff WoD
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
“Mr Joshua”
5 Rounds for time of:
400m Run
30 GHD Sit ups
15 Deadlifts (115/80kg)
Specialty
Spend 15:00 practicing pull overs
3 Sets
5 - 10 Strict toe to bar
5 Seated Z press + 15s pause overhead after 5th rep
20 Sollow rocks
Max headstand/handstand hold
Welcome to a new week, I hope you all had a blast and are excited to get destroyed at the hand of the main man himself… Mikey B.
Good luck! 😳
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
50ft Overhead walking lunge (50/35lbs)*
10 Chest to bar pull ups
10 Burpees
*Alternate hands as required
Welcome to the end of the week. FRIIIIIIDAY feeling! And to top off this week of kickings we will have a cheek pop at a games workout. I play on a benchmark. Or in other words, lots on fun…
CrossFit Cardiff WoD
‘Helena’
3 Rounds for time of:
Run 400m
12 Bar muscle ups
21 Dumbbell snatch (50/35lbs)
Now then I am being pretty nasty to you and I am sorry but, I am so interested to see how this is going to feel that I don’t really care. 😂
What I would advise is that you do not plan on having to use your legs until sometime next week…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
30 - 30 - 30 - 30
Wall balls (20/14)
These are supersets. Build load with each set of lunges.
Specialty
15 minutes to establish a heavy snatch + hang snatch
5 Sets
10 Overhead walking lunges
Build each set
I am almost sorry for this, almost! Kind of, sort of, ism honour of Adrian Bozman’s 40th birthday this past weekend… a cheeky nod to him for making me sprint 30 calories twice on the assault bike but really more because I just love to watch people suffer…
CrossFit Cardiff WoD
For total time:
30/25 Calorie assault bike
Rest 5 minutes
30 Clean and jerks (60/40kg)
Rest 5 mins
30/25 Calorie assault bike
Be prepared to become comfortable with being uncomfortable.
I talked to some of you about how brutal tomorrow’s workout is. Get off that rower and out running at pace as fast as you can.
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
CrossFit Cardiff WoD
“Jerry”
Run 1 mile
Row 2000m
Run 1 mile
Specialty
Spend 15:00 practicing pull overs
3 sets
5 - 10 L-sit pull ups
5 Strict toes to bar
10 Dumbbell Z press
Happy Monday you lovely lot! I hope you have all had banging weekends! Fitness and fun filled, but ready to hit the ground running with let’s be honest, a pretty brutal workout. You are going to love it…
Back with one hell of a bang!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
25 Toes to bar
5 Overhead squat (80/60kg)
50 Double unders
Eeeeek!
Okay, now they are really hungry!
Have an awesome weekend… this is likely going to hurt way more than yesterday. Just a different kind of hurt!
CrossFit Cardiff WoD
For time:
12 - 9 - 6 - 3
Wall walks
30 - 30 - 30 - 30
Alternating dumbbell snatch (50/35lb)
15 - 15 - 15 - 15
Toes to bar
I have two very tired, VERY hungry doggo’s to feed and let sleep. And so I will be short…
this is going to hurt your legs! 😁
CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Back squats
Specialty
10 - 8 - 6 - 4 - 2
Touch and go clean and jerks
Rest 2 minutes
Split stance strict press
5 - 5 - 5 - 5 - 5
A mid-week, high level thrashing coming your way. Now then, I know the loading is programmed to be heavy, but it should also not take you all day. Scale if needed to be able to keep the barbell moving at a decent pace...
CrossFit Cardiff WoD
In teams of 3:
Triple heavy Isabelle
For time:
90 Snatches (80/60kg)
Perform these as you go, I go reps
So then, who got new and CRAZY fast Fran PBs?? And, if you didn’t do NOT stress, you don’t PB everything every day.
I am writing this prior but will be very surprised if I PB considering the pain I am currently feeling in my quads as a result of Friday’s thrusters. When it actually hurts to sit down and do nothing you know you’re in trouble!
And… your quads are getting zero rest bite here! Sorry not sorry! Anyway, here’s a picture of Watson smiling to cheer you up!
CrossFit Cardiff WoD
For time:
3 Rounds for time:
30 Calorie row
30 Box jumps*
30 GHD sit ups
*Round 1 box height: 30”
Round 2 box height: 24”
Round 3 box height: 20”
Specialty
15 - 12 - 9
Strict handstand press ups
Strict pull ups
3 Sets
8 Dumbbell bench press
15 Banded tricep extensions
5 - 10 Headstand tucks
22 years ago an act which took no time at all, changed the lives of thousands. Since that day our countries military have been fighting, not necessarily for something that they believe in but because that’s their job.
The understanding was that an act of terror, killing thousands had been brought into the western world, an ally and therefore we would support.
Unfortunately and as a direct result, many more lives were lost, some friends.
We will never forget and take a minute of reflection to those who are on this day, in harms way. May they always return home to their families safely.
Moving on, it’s time!
CrossFit Cardiff WoD
Fran
21 - 15 - 9
Thrusters (95/65lb)
Pull ups
Welcome to the weekend and more than likely some form of complete and utter thrashing by the hand of Mikey B and an assault bike! Good luck!
Before you do that though, this might just pinch a little bit… just a little.
CrossFit Cardiff WoD
10 rounds for maximum reps of:
30s Burpees
30s Rest
30s Dumbbell thrusters (2 x 50/35kg)
30s Rest
