Workout of the day
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WOD
I forgot, sorry. Here you go, you’ve got pull the pin to blame. Well for this anyway…
CrossFit Cardiff WoD
For time:
50 Push press
50 Box jumps (24/20”)
50 Front squats
50 GHD sit ups
50 Thrusters
Double Dumbbell (22.5/15kg)
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups
For 14 rounds, every 45 seconds
1 - 3 strict pull ups
3 Sets
10 Incline bench press
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups
If you have ever had the absolute pleasure of meeting Danny Watson, you will know just how much of a legend he is and will want to wish him a very happy birthday today!
If you don’t know him and are really here to find out what your workout is tomorrow I feel sorry for you, you are missing out. Drive yourself to Manchester, stand on the tallest building and shout out… “DAAAAAAAANNNNY WATSON”, until he comes running! It will be a good day for you!
CrossFit Cardiff WoD
Helen
3 Rounds for time of:
Run 400
21 Kettlebell swings (24/16kg)
12 Pull ups
We made it, again! The weekend is upon us. Take your watches right off and be governed by no time other than 09:30 on Saturday morning… otherwise Mikey B will kick your arses! 😁
Happy hunting!
CrossFit Cardiff WoD
5 rounds for max reps within 2 minutes of:
25/20 Assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 4 minutes between rounds
It is nearly the weekend where you lot will hopefully be chilling the F out and having a blast. Fitness, food and at least for me… NO BOOZE!
Be careful tomorrow now, zero heroics in the first few rounds and blast yourself in two minutes.
CrossFit Cardiff WoD
For 10 minutes, climb the ladder of:
1 - 2 - 3 - 4 - 5… etc
Rope climbs
5 - 10 - 15 - 20 - 25... etc
Handstand press ups
Specialty
5 Sets
2 Below the knee clean
5 seconds from hip to below the knee
3 Sets
6 Bench press @80%
Rest 1:00
12 Bench press @60%
Rest 1:30
Rest in the hang, on the shoulders or overhead, but NOT on the floor. Go heavy and go hard, do everything you can to lift the most amount of load and actually achieve the set reps.
GOOD LUCK…
CrossFit Cardiff WoD
For max load:
6 - 6 - 4 - 4 - 2 - 2
Clean & Jerk
Now that the wedding hang over has finally gone, ish, we can focus on a little bit of fitness.
A simple, disgusting workout coming your way…
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
20/18 Calorie row
15 Dumbbell step overs (50/35lbs - 24/20”)
10 Burpees
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute
For 12 rounds, every 45 seconds
1 - 3 strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
15 reps: Max strict toes to bar into kipping toes to bar
Well they both showed up, on time and in tune and… married the crap out of each other!
A huge congratulations to Joe and Lily for being complete bad asses and saying “I do” this weekend! You guys looked incredible, and pulled off a stonker of a day! Here’s to a wonderful mini-moon and an amazing start in your fresh house!
Memories pending!
CrossFit Cardiff WoD
For time:
1 mile Run
1 Round of:
15 Toes to bar
15 Front squats (60/40kg)
800m Run
2 Rounds of:
15 Toes to bar
15 Front squats (60/40kg)
400m Run
3 Rounds of:
15 Toes to bar
15 Front squats (60/40kg)
200m Run
We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!
I tell you who I really hope survives, is Joe… I will report back on Sunday!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets
Between each
10 back extensions
Pinch, punch… you lovely lot!
We are nearly at the weekend and I do for Joe. Please grab the bloke and wish him the best of luck for the weekend!
But first…this will likely last longer than his stag do hang over!
CrossFit Cardiff WoD
‘Eva’
5 Rounds for time of:
800m Run
30 Kettlebell swings (32/24kg)
30 Pull ups
Specialty
Clean
Every minute, on the minute for 5 minutes:
1 Pause hip clean *
Every minute, on the minute for 5 minutes:
1 Pause hang clean **
Every minute, on the minute for 5 minutes:
1 Pause clean ***
*3s pause in the catch
**3s pause in hang and catch
***3s pause at knee and catch
3 Sets
5 Bench press (80%)
Rest 1:00
10 bench press (60%)
Rest 1:30
Wednesday, mid-weekend and you are set for another absolute kicking… at least it’s short in duration but does involve a lot of movement redundancy. 😁 Sorry!
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Hang power snatch (70/50kg)
Bar facing burpees
Pray for me. Today is the day that I test my resolve and hack off a wall of render, one tiny little piece at a time until I would likely enjoy jamming the SDS drill into my right eye… should it not be completely full of dust!
I am not looking forward to the evolution.
CrossFit Cardiff Partner WoD
12 Rounds for time of:
Row 250m
10 Handstand press ups
30 Double unders
These are you go, I go rounds
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute
For 10 rounds, every 45 seconds
1 - 3 Strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring
This weekend Joe and Lily get married and have therefore invited pretty much every member of the team to attend.
Unfortunately for you lot, I know some folk and so I have a very accomplished, big dick player legend who is headed down specifically to coach you guys through the Saturday morning class. PLEASE go easy on him.
Dave Palf will be your guy for the Saturday morning class.
He is a seminar staff trainer and knows what he is talking about. Show him some love.
CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
20 Toes to bar
30 Medicine ball cleans (20/14/lbs)
I am actually, genuinely, completely sorry about this. SORRY!
It is a repeat, the last time we did it I had some very interesting comments coming my way when folk realised YES, you really do have to do burpees when you drop the ball.
CrossFit Cardiff WoD
3 Rounds for time of:
20/18 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees
Please you guys remember that the gym is closed this weekend for the CrossFit L1 seminar.
It’s okay though, the goal with this week's programming was to ensure that you were so fucked you didn't want more.
And if it’s not been achieved yet, wait until Friday!
CrossFit Cardiff WoD
Within 40 minutes complete as many rounds and reps as possible of:
Run 600m
12 Kettlebell swings (32/24kg)
6 Ring muscle ups
Specialty
20 Minutes to build to a max clean
2 Rep max close grip bench press
Then…
3 sets of 2 @85%
Rest 1:30 between sets
Apparently the summer is coming and you will be able to show your peachy glutes off somewhere cool! Gppd job we’ve got your backs hey!
CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 10 - 10 - 8 - 8
Load increases as reps decrease
A part of me is genuinely sorry about this, but another part really isn’t.
CrossFit Cardiff WoD
8 Rounds, each for time:
10/8 Calorie echo bike
4 Thrusters (70/50kg)
Rest 4mins between rounds
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
20 Reps: Max strict toes to ring into kipping toes to ring
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)
