Workout of the day
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WOD
Well she’s a complete bitch and one who you could definitely live without. But, she is also a classic CrossFit benchmark and a workout that sorts you right out, and for a long while afterwards!
GOOD LUCK!
CrossFit Cardiff WoD
“Diane”
21 - 15 - 9
Deadlifts (100/70kg)
Handstand push ups
Specialty
For 4 rounds, every 90 seconds:
Power clean + clean + hang clean + jerk
For 6 rounds, every 90 seconds:
Clean and Jerk
4 Sets:
2 Back squats
5/5 High jumping lunge on box
Mid-week and ready for a vile strength blasting in order to celebrate. GOOD LUCK JANET!
CrossFit Cardiff WoD
16 - 14 - 12 - 10
Front rack walking lunges
Increase weight after each set
Its now pretty early and i have three savages to walk, so this now is all you’re getting.
CrossFit Cardiff WoD
7 rounds for time:
35 Double unders
5 Bar muscle ups
Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 40 Double unders
3: 10 - 15 GHD sit ups
4: 30s Farmer carry
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s
Every minute, on the minute for 12 minutes:
1: 3 - 8 Ring pull-up
2: 3 - 8 Ring dip
3: 30s Hollow hold
3 Sets:
6 - 12 Strict toes to bar
12/12 Straight arm plank rotations
I’m late, so this is all you’re getting!
CrossFit Cardiff Partner WoD
Partner WOD. Every 5mins for 5 rounds:
100m sprint
10 Squat snatches (80/60kg)
20 Toes to bar
100m Sprint
Split the reps. Sprint together
This week’s blog posts have been sponsored by Sash shots (follow that good C**T on IG), Oppo, Watson and Fraser! Who doesn’t like a week full of three dogs.
Well someone I guess, but I wouldn’t trust them!
Happy weekend!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
1 Rope climb
3 Front squats (80/60kg)
3 - 6 - 9...etc Handstand press ups
We are closing in, not only to the weekend but unfortunately to the scabby change of time. The clocks going back to ensure that it’s dark when you go to work and dark when you come home.
The good news about the whole bullshit though is that you get an extra hour in bed (unless of course you are on a night shift - then life truly sucks) and… it is another day closer to the legendary time of year when they go forward again.
CrossFit Cardiff WoD
Every minute, on the minute for 40 minutes:
Min 1 - 15/12 Echo bike calories
Min 2 - 15 Kettlebell swings (32/24 kg)
Min 3 - 100m Sprint
Min 4 - Rest
Specialty
Every 90s x 4:
1 clean + 1 push press +1 push jerk + 1 split jerk
Every 90s x 5 :
Clean and Jerk
3 sets
3 back squats
5/5 High jumping lunge on box
Mid-week and if you had forgotten, I did warn you about yesterday. The reason you are coughing like you have smoked for twenty years (unless you actually have smoked for twenty years), is known as exercise induced asthma. It will go but yes it does suck!
Now you might not like it, but as I said to Janet the other day, it’s very good for you!
CrossFit Cardiff WoD
Each set for max load and time:
10 - 10 - 10 - 10 - 10
Back rack lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row
Coming your way is a very fast and disgusting workout. I did something very similar a long time ago and came close to coughing up a set of fiery lungs. Not nice!
You thought i’m sure, will love it! 😳😬😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Power snatch (40/30kg)
Burpees over the bar
Specialty
EMOM12
1: 3-8 ring pull-up
2: 3-8 ring dip
3: 30s hollow hold
3 sets:
6-12 Strict toes to bar
12/12 straight arm plank rotations
When is Halloween anyway? I see cobwebs everywhere but have no idea.
You might think that it is today with this workout. I hope the weekend was kind to you all!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
60 Double unders
30 Wall balls (20/14 lbs)
20 Box jump overs (24/20”)
10 Chest to bar pull ups
I am back and all is good. Standby for a full day of thrashings please! Ready in time for a relaxing weekend.
Enjoy a little twist on the benchmark girl “Kelly”
CrossFit Cardiff WoD
5 Rounds for time of:
500/400m Row
30 Box jump (24/20”)
30 Wall ball shots (20/14lbs)
We are nearly there you legends, the weekend is upon us.
For the last time, please remember that there is no lunchtime class tomorrow. Go extra hard in the evening. SPPPPPRIIIIIINT!
CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
10 Hang power cleans (60/40kg)
5 Bar muscle ups
Specialty
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk
For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks
3 Sets
4 Back squats
3 High box jumps
After tomorrow’s workout I promise you are going to wish that the gym was closed for a week! Just remember…chestnuts.
CrossFit Cardiff WoD
5 Rounds for max load:
12 - 6 - 12
Front Rack Walking Lunge
Front Squat
Front Rack Walking Lunge
Please remember that the lunchtime class today has unfortunately been canceled.
The real reason for yesterday was that everyone needed an additional days rest after Mikey B had destroyed you on Saturday. You are welcome!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
Run 200m
18 GHD sit ups
12 Dumbbell snatch (50/35lbs)
Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 50 double unders
3: 10 - 20 GHD sit ups
4: Rest
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s
4 Sets:
6 - 12 Strict ring pull up
Rest 30s
6 - 12 Strict ring dip
Rest 90s
3 Sets:
10/10 Straight arm plank rotations
I have some unfortunate news I am afraid. For the first time in nearly 14 years I am going to have to cancel some classes this week.
I have been unable to cover certain timings and I am sorry to say have made the decision to have to cancel. Please read below for details.
Monday 7th October
06:30: CANCELLED
08:00: CANCELLED
12:00: CANCELLED
15:00 - 17:00: CANCELLED
Tuesday 8th October
12:00: CANCELLED
Thursday 10th October
12:00: CANCELLED
I sincerely apologise for any inconvenience caused, and hope that this does not happen again.
Big love,
Davs.
The good news is that if you can’t make it during the eking then you can do the home variation, something we’ve not had since lockdown…
CrossFit Cardiff WoD
5 Rounds for time of:
15/10 Calorie assault bike
10 Burpees
Home WoD
5 Rounds for time of:
200m Run
10 Burpees
Happy Friday, let’s hope you all have that special feeling! You know the one that takes you minutes to get out of bed, unable to walk down the stairs without going backwards and causes you to look like an utter legend when trying to get anything off the bottom shelf in Tesco!
Remember, what makes you bad makes you better!
CrossFit Cardiff WoD
For time:
15 Ring muscle ups
60 Power snatch (35/25kg)
15 Ring muscle ups
Anther superset involving pretty much nothing other than your peachy but cheeks. Now those chestnuts couldn’t give two shits about your dislike for supersets, they still need cracking! The short term “discomfort” you are going to feel will give you long term bragging rights and legendary status due to your newly acquired Xmas themed party trick!
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Super sets. Accumulate load for the OH lunge, maintain straight for the deadlift
Specialty
Weightlifting
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk
For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks
3 Sets
4 Back squats
3 High box jumps
Mid-week and you’re not going to like it very much, it really, REALLY hurts!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
Row 500m
Run 400m
Pinch, punch, 1st of the month… MUTHER F**KERS!
The bad news is that it is 100% definitely not summer anymore but, the good news is that we are one month closer to next summer! I have some more bad news for you I’m sorry, read below! 😬
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Thrusters (40/30kg)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Specialty
Bar muscle up
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle up
2: 30 Double unders
3: 10 - 15 GHD sit up
4: Rest
‘X’= 10 - 20% of 5 minute bar muscle up test. Or choose a challenging rep range which takes 20-30s
4 Sets:
6 - 12 Ring pull up
6 - 12 Ring dip
3 Sets:
6 - 12 Rotating Toes to bar
Monday is going to hit you hard in the respective reproductive organs lungs & legs! But… it will be fun!
Happy Monday!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Chest to bar pull ups
1RM Power clean*
*Start very heavy and attempt to get heavier.
Friday treat! A cheeky two parter, and you probably won’t like either of them!
Sorry!
CrossFit Cardiff WoD
Part A:
Within 15 minutes build to a max load for:
18 Back rack walking lunges
Rest 5 minutes
Part B:
For time:
1 Mile run
