WoD - Friday 3rd January, 2025

The first Friday feeling of the year, don’t do it! Save in until next week to go out and get completely written off! You’ve done the hard work all over the silly season! Let your body rest!

By the way, speaking of drunken buffoons, did anyone else not know that Mikey B tore his hamstring trying to pick up a piece of paper from the floor with his teeth in a CrossFit Cardiff Xmas do drinking game. Brilliant!

CrossFit Cardiff WoD
6 Rounds for total reps of:
Within 2 minutes complete:
18/15 Calorie row
Max clean and jerks (70/50kg)
Rest 4 minutes between rounds

WoD - Thursday 2nd January, 2025

Back to it, open as normal and doing everything within my power to not write 2024 into every single blog post title!

Get after it with a bit of a stinker. Be very careful!

CrossFit Cardiff WoD
“Sisson”
Complete as many rounds and reps as possible within 20 minutes of:
1 Rope climb
5 Burpees
200m run
20/14lb weighted vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Specialty
A: Isabelle
For time :
30 Snatch (60/42.5kg)

B: Front squats
5 - 5 - 5 - 5 - 5

WoD - New Years Day, 1st January, 2025

Blwyddyn Newydd Dda

I hope that 2025 brings you all some cool stories to tell, loads of experiences and at least for Janet, finally, a foam party in Ibiza!

Just in case any of you fancy starting the new year with a bang!

CrossFit Cardiff WoD
Run 10,000m

WoD - Tuesday 31st December, 2024

New Years EVE! You seventeen year old’s had better keep your wits about you with Janet roaming the streets! She’ll have you on her shoulders and back to hers before you know it!

CrossFit Cardiff Partner WoD
8 Rounds for time:
60 Double unders
15 Back squats (60/40kg)
15 Pull ups
These are you go, I go rounds

WoD - Monday 30th December, 2024

Still with some limited hours there is plenty of opportunity to come on in and smash the living crap out of yourselves in order to start the process… get all those mince pies off ya!

CrossFit Cardiff WoD
For total time complete:

3 Rounds:
12 Deadlifts (100/70kg)
10 Toes to bar
1 minute rest

2 Rounds:
10 Deadlifts (120/90kg)
15 Toes to bar
1 minute rest

1 Round:
8 Deadlifts (100/70kg)
30 Toes to bar

WoD - Friday 27th December, 2024

Now you’re talking… this will blow out those cobwebs!

CrossFit Cardiff WoD
For time:
50 Wall balls (20/14lbs)
15 Bar muscle ups
50 Wall balls (20/14lbs)
30 Chest to bar
50 Wall balls (20/14lbs)
45 Pull ups

WoD - Thursday 26th December, Boxing Day, 2024

The gym is closed today you lovely lot. And so instead, get your runners laced up and…

CrossFit Cardiff WoD
For time:
Run 5km

WoD - Wednesday 25th December, Christmas Day, 2024

Nadolig Llawen Pawb

Get down and burpee your hang over away so that you can go and get another one!

CrossFit Cardiff WoD
For time:
150 Burpees

WoD - Tuesday 24th, Christmas Eve December, 2024

Tomorrow is the big day. I hope you all get so drunk tonight that you open every single present under the tree.

CrossFit Cardiff WoD
Increasing load & for time:
12 - 12 - 12 - 12 - 12
Back rack walking lunges

15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row

WoD - Friday 20th December, 2024

Let's pray please, that there are no bullshit, windy arsed storms that prevent me and three furry beasts from crossing the channel over to the Irish side where the Guinness is fricking legit and stud is waiting.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie echo
15 Sumo deadlift high pull (40/25kg)
15 Wall balls (20/14lbs)

WoD - Thursday 19th December, 2024

Here’s to hoping that you are not planning on eating Turkey on Xmas day! Instead, get yourself a large piece of Irish beef and cook the sucker until juicy.
No one really likes Turkey anyway, leave the poor buggers alone!

CrossFit Cardiff WoD
3 Rounds for time of
10 Push Press (50/35kg)
10 Burpee box jump overs (24/20”)
200m Run

Specialty
“Grace”
For time
30 Clean and jerks (60/40kg)

5 Sets
2 Overhead squats
Build over each set

WoD - Wednesday 18th December, 2024

Well Janet isn’t going to be happy but… you’ve had a spell off and so she doesn’t have a leg to stand on. Which will actually, be very true after this!

CrossFit Cardiff WoD
OverHead Walking Lunge
10 - 10 - 10 - 10 - 10

WoD - Tuesday 17th December, 2024

This workout might leave you in disarray still on Christmas day. Be very, VERY careful.

You have been warned.

CrossFit Cardiff WoD
For Time:
2 - 4 - 6… - 20 - 18 - 16 - …2
KettleBell Swings (32/24kg)
GHD Sit ups

Specialty
Toes to bar
5:00 max rep retest

Max unbroken strict pull ups
Rest 1:30

5 Sets
Strict pull ups (@30-40%)
Rest 45s

3 Sets
1 - 3 strict handstand press ups/ 1-3 negative handstand press ups
Rest 60s 
3 - 10 Box assisted handstand press ups
Rest 2:00

Every minute, on the minute, for 6 minutes:
Minute 1: 30s max straight arm GHD sit ups
Minute 2: 30s max Hip extension

WoD - Monday 16th December, 2024

Happy Monday you lovely legends. We are nearly there, the silly season is firmly upon us. It is officially okay to be eating mince pies and thinking about putting a 20ft inflatable Grinch up outside your house. I bet your neighbours love you!

Festive season hours below

Xmas hours
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED

CrossFit Cardiff WoD
5 Rounds for time of:
60 Double unders
20/15 Calorie row
15 Pull ups

WoD - Friday 13th December, 2024

Be careful out there now please, you may have that special Friday feeling, but it’s the 13th and so you can never be too careful!

Especially when you are getting ragged with a pair of dumbbells.

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)

WoD - Thursday 12 December, 2024

Nearly at the weekend and almost time to start your Xmas shopping. Maybe in around 12 days you should start thinking about what you are going to get folk!

Wish your lats well for tomorrow anyway!

CrossFit Cardiff WoD
5 Rounds for time of:
20 Pull ups
10 Deadlift (100/70kg)

Specialty
A: Within 5 minutes, build to a heavy 4 touch and go power clean and jerk

B: For 3 rounds, every 4 minutes:
Max unbroken power clean and jerks (60/42.5kg)

C: 3 Sets
2 Overhead squats
Build over each set

WoD - Wednesday 11th December, 2024

Mid-week and after a couple of top level thrashings, we calm things down with a another type… a heavy day.

Xmas hours
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED

CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5 - 5 - 5

WoD - Tuesday 10th December, 2024

Here’s to hoping that you lot are feeling vaguely normal again, avoiding a two day hang over!
A heads up…
The gym is hosting a CrossFit L1 seminar this coming weekend and will be closed as a result!
More time for your next Xmas party piss up!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Toes to bar
5 Hang power clean (70/50kg)

Specialty
Toes to bar
Every minute, on the minute, for 12 minutes:
Minute 1: 15 - 20% toes to bar 5 min test
Minute 2: 15 kettlebell swings (24/16kg)

Max unbroken strict pull ups 
Rest 1:30
5 Sets 
Strict pull ups (30-40%)
Rest 45s

3 Sets
1 - 3 strict handstand press ups/1 - 3 negative handstand press ups 
Rest 60s 
3 - 10 box assisted handstand press ups 
Rest 2:00

Every minute, on the minute, for 6 minutes:
Minute 1: 30s Max straight arm GHD sit ups
Minute 2: 30s max Hip extension

WoD - Monday 9th December, 2024

Well predictably that hurt! And I am not talking about any workout! AND, I am actually writing this on Friday night as I know just how much trouble I am going to be in on Sunday! Rough as…

CrossFit Cardiff WoD
50 - 40 - 30 - 20 - 10
Wall balls (20/14lbs)
Burpees to target

WoD - Friday 6th December, 2024 (Copy)

HERE WEEEEEEEEE GO! The day is upon us, I say it every year… WTF! It feels like it was only yesterday that I had Mikey B’s hung over arse dropped over my shoulder on the 200m buddy carry! It’s here again!

The class will be utter carnage, as per, but not as much as the Xmas do! Splitting the E on a Guinness is like getting 100m on rowling. You aren’t allowed to stop attempting it until it happens! Bad news!

CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 Rep max
Strict press
B: 3 - 3 - 3 - 3 - 3
Strict press (80& of A)