Workout of the day
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WOD
A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!
CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike
Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!
Watch an utter legend do this workout what an absolute machine!
(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)
Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test
3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull-ups (banded if needed)
Rest 2:00
3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute, for 4 minutes
20s Dumbbell roll back
5 Sets
5 - 10 Strict toes to bar
Rest 60s
Welcome to a new week, set to be fun-filled for some, seriously not for others. It will though, leave you all slightly fitter!
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”
For time:
Run 1 mile
2km row
Run 1 mile
Pinch, punch, first of the month mother f********ckers!!!
The silly season is approaching!
CrossFit Cardiff WoD
“Helena”
3 Rounds for time of:
400m run
12 Bar muscle ups
21 Dumbbell snatch (50/35lb)
EGGS! You have been working all year on core to extremity movement for this very moment. Wind that hip up and launch the suckers as hard as you can… is there much else more satisfying?!
Wish we had programmed lunges instead? YUP!
CrossFit Cardiff WoD
25 - 20 - 15 - 10
Calorie assault bike
Box jump over (24/20”)
Calorie row
Wall ball (20/14lb)
Specialty
Barbell cycling
A:5:00 to build to a heavy touch and go power clean and jerk
B: 5 Sets
6 Touch and go clean and jerks @70% OR 60/42.5kg
Rest 60s
C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30
D: 2 - 3 Sets
8/8 goblet Bulgarian split squats
Is it tonight? Halloween, or tomorrow? Whichever one, get your eggs ready!
Janet, we are having a week off the lunges see!
CrossFit Cardiff WoD
Every minute on the minute for 30 minutes:
1 Snatch
Increase load every 5 minutes
With a new focus this week for specialty, get stuck right in and blast those TTB and barbell work out of the window! Flying machines before you know it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 15 minutes of:
15 Shoulder to overhead (60/40kg)
15 pull ups
60 Double unders
Specialty
5 minute max toes to bar
3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull ups (banded if needed)
Rest 2:00
3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute for 4 minutes:
20s Ring tricep extension
5 Sets
10 - 15 straight arm GHD
Rest 60s
Take a bow lads, Happy 360th birthday to the Royal Marines.
For any that are exposed to extreme danger every day, away from friends, family and really any freedom or enjoyment, you have our massive respect and love.
Every day while we go about our relaxed Sunday, the armed forces are out somewhere bitterly cold and wet, insanely hot and dry, and doing it not for any other reason that they truly believe that it is the right thing to do.
It’s service! Spare a moment to think about them.
Per Mare, Per Terram. By Sea, By Land
CrossFit Cardiff WoD
For 6 rounds, within 1:15:
10/8 Echo bike calories
4 Burpee box jump overs (24/20”)
Max sandbag cleans
Rest 4 minutes between rounds
Now then, do NOT show up for everything on Sunday an hour early but DOOOO enjoy an extra hours sleep… for those of you on night shift I massively sympathise, i’ve been there and it sucks!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
50/40 Assault bike calories
400m run
30/25 Calorie row
20 Burpees to target
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
