Workout of the day
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WOD
Welcome to a new week! I hope you lot had lovely and restful weekends!
You won’t be if you came in on Saturday and undertook that decent thrashing! It hurt!
Anyway, more of the same coming your way this week sorry not sorry! Good luck…
CrossFit Cardiff WoD
4 Rounds for time of:
20 Box jump over (24/20”)
15 Handstand push ups
10 Deadlift (100/70kg)
Rest 5 minutes
Within 10 minutes:
Build to a 5 rep max
Deadlift
Friday is upon us and with Mikey B away for a weekend, I am scratching at my moustache concocting something violent for you this coming Saturday. Sorry nit sorry!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
Run 400m
15 Burpee box jump overs (24/20”)
30 GHD sit ups
I can imagine that you guys woke up this morning will some slightly wobbly legs, and maybe even having to call in sick due to the inability of you to walk down the stairs. Please let me know if that is actually true!
CrossFit Cardiff WoD
For time:
2k row
Rest your row time
For time:
12 - 9 - 6
Bar muscle up
Deadlift (120/90kg)
Specialty
Every minute, on the minute for 6 minutes:
High hang snatch
Rest 1:30
Every minute, on the minute for 6 minutes:
1 Snatch balance
Rest 1:30
Every minute, on the minute for 6 minutes:
2 Behind the neck snatch grip strict press
4 Rep max close grip bench press
Then..
3 Sets of 3 @85%
Rest 1:30 between sets
Remember what I said yesterday about time flying due to all the fun… 😬
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Assault bike calories
Wall balls (20/14lb)
It’s genuinely mental that before we know it, we will be in and well amongst the ‘embers! Blows my mind.
I guess it’s as a result of having so much fun!
Yes there are six sets.
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5 - 5
Straight heavy sets
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
Max strict toes to bar
Welcome to a new week, fingers crossed you are ready to hit the ground running and have recouped some morale in order to deflect as much of Nicole’s shocking banter as possible!
Here we go…
CrossFit Cardiff WoD
A: Within 10 minutes to build to a heavy 2 hang power snatch
Rest 5 minutes
B: For 3 rounds, within 1:30:
Run 200m
Max hang power snatch (80% of A)
Rest 3:00 minutes between rounds
Happy Friday legends!
Do yourself a favour, go to the Pen-y-lan Pantry and ask for Al! When he rocks up just waffle to that dude for 5 minutes about your day. I bet you leave smiling!
Have a cracking weekend!
CrossFit Cardiff WoD
5 Rounds for time:
6 Power cleans (Increasing load per round)
20 Toes to bar
50/35
60/40
70/50
80/60
90/70kg
Here’s to hoping that you have some legs and shoulders left after yesterday! The likely answer to that is FUCK NO “I’ve never felt better thanks!”
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Deadlift
Straight sets
Specialty
Every minute, on the minute for 8 minutes:
1 Snatch balance
Rest 2:00
Every minute, on the minute for 8 minutes:
2 Behind the neck snatch grip strict press
6 rep max close grip bench press
Then…
3 Sets of 4 @85%
Rest 1:30 between sets
Back on the case and on time. I know you guys need your fix and definitely not 36 minutes late!
Although you probably could’ve waited for this one!
CrossFit Cardiff WoD
4 rounds: In 3mins complete:
18/15 Calorie assault bike
15 Front squats (2xDB 50/35lbs)
12 Shoulder to overhead (2xDB 50/35lbs)
Max reps bar muscle ups
Rest 3mins between rounds
I am very late and actually incomplete. Not everything goes to plan all the time hey. In fact, rarely does it.
Sorry!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
300m Run
60 Double unders
9 Burpee box jump overs (24/20”)
Specialty
Something very spacial and likely to do with bar muscle ups! Coming your way soon!
I knew it…
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar
Well that weekend flew right by. It tends to do so when you drink enough alcohol to propel yourself into a ginormous time warp! SUCKS! Funnily enough though, the hang over feels a lot longer!
Anyway, back to a new week and shit ton of OHS…
CrossFit Cardiff WoD
5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5
Overhead squat (50/35kg)
10 - 12 - 14 - 16 - 18 - 20 - 18 - 16 - 14 - 12 - 10
Calorie row
Unfortunately for Meg’s sanity, the babu seagull is not dead! Well actually, it definitely is, but another one lives on. Mum is ready and waiting to swoop your arse, you’d better run faster!
CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
50 Double unders
15 Pull ups
10 Double dumbbell push press (50/35lbs)
Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30
For quality, in teams of 2 - 3:
Strict lynne
3 Rounds for max reps of:
Bodyweight bench presses
Strict pull ups
Hump day and hopefully a sunny one! All we want is two, maybe three days back to back where it’s not pissing it down! Janet needs to drink some serious amounts of gin in her back garden.
She’s going to need it after this!
CrossFit Cardiff WoD
For time:
21 - 18 - 15
Calorie assault bike
Deadlifts (100/80kg)
Rest 5 minutes
12 - 9 - 6
Calorie assault bike
Deadlifts (100/80kg)
Pinch, punch, first of the month and the year is over the brow!
Come on in to start July with a bang, luckily a partner bang!
CrossFit Cardiff Partner WoD
3 Rounds for time of:
Row 1000m
50 Burpees
50 Box jumps (24”)
Run 800m (together)
Split reps as needed.
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Almost there, the light is shining bright at the end of this tunnel. The weekend will soon be upon us! Just two more thrashings (enjoyable workouts) prior to the big Saturday kicking! 😁
GOOD LUCK
CrossFit Cardiff WoD
3 Rounds for time of:
20 Dumbbell Snatch (50/35lbs)
10 Burpee box jump over (24/20”)
5 Ring muscle ups
Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30
5 Sets
5 Bench press
Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!
At least today you will only have to hang on to one handle!
CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins
Row 750m
Rest 3 mins
Row 500m
Rest 2 mins
Row 250m
Specialty
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold
Rumour control has it that we are actually going to get some sunshine soon (maybe we already have but I’ve either been away somewhere we’ve not or been inside a CrossFit gym), and so will be able to enjoy wonderful long evenings in back gardens or parks and while out on 400m runs (etc). But importantly NOT complain about it as we will be freezing out butt cheeks off again before you know it.
CrossFit Cardiff WoD
5 Rounds, each for time of:
20/17 Calorie echo bike
6 Hang power cleans (80/60kg)
2 Rope climbs
Rest 3 minutes between rounds
Overall gymnastics volume of tomorrow’s workout is high! If 10 bar muscle ups cannot be done once and unbroken then scale to a lower number.
This does not mean that every round needs to be unbroken, it gives you an idea of the required capacity to ensure the stimulus is set.
CrossFit Cardiff WoD
7 Rounds for time and load:
Run 100m
10 Bar muscle ups
1 Snatch
Rest 1 minute
Nearly at the end of the week and you will be able to feel it. Fun times are coming and coming fast. Sunny.summer. weekend.vibes!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
80 Double unders
40ft Sandbag walking lunge (50/35kg)
20 Toes to bar
Specialty
Every minute, on the minute for 10 minutes:
Pause hang clean and push jerk
Pause for 3s in catch position of clean
Every 2 minutes for 5 rounds
2 Hang clean and jerks
5 Sets
5 Bench press
A repeat workout and not a very nice workout! You are going to absolutely LOVE it!!!
I had such fun coaching this sucker last time around, especially the class that Rhys was in!
CrossFit Cardiff WoD
For time:
30 Calorie assault bike
Rest 5 minutes
30 Clean and jerk (60/40kg)
Rest 5 minutes
30 Calorie assault bike
