Workout of the day
Hump day is gone and so it’s all downhill from here. Tomorrow’s workout was designed for a boxer, Robert “The Ghost” Guerrero, in preparation for a fight against Money Mayweather. CrossFit trained him for the bout.
CrossFit Cardiff WoD
'The Ghost'
6 Rounds:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute rest
Specialty
Clean Complex
Squat clean, 2 front squats
Accessories
Hip extensions
10 - 10 - 10 - 10
Get after it!
Hump day and you may not like what is coming your way. Just think, what it actually will be is fun! Definitely not horrendously painful or uncomfortable. It will be wonderful and make you thank your lord that you are on this planet and able to perform such savagery…
…or…maybe NOT!
CrossFit Cardiff WoD
A: For time:
30 Calorie assault bike
Rest 5mins
B: Within 5 minutes complete as many reps as possible of:
Clean and jerk (70/50kg)*
Rest 5mins
C: For time:
30 Calorie assault bike
*unfortunately this is a squat clean, buuuut all will be explained on the day!
Wave goodbye to your little peachy butt’s, they are about to get a hammering! Ensuring however, that they are looking good for your sunny summer outings!
Everyone loves a superset…
CrossFit Cardiff WoD
10 - 10 - 10 - 10
5 - 5 - 5 - 5
Back rack walking lunge
Deadlift
Specialty
Snatch Complex
Squat snatch, 2 overhead squats
Accessories
Hip extensions
10 - 10 - 10 - 10
All the lifting!
Happy Monday and welcome to a new week. We are going to start with a “short” workout involving difficult movements, one for sure! An upper body thrashing that really should’ve been performed on Friday afternoon to give you a decent pump for your night out!
Enjoy…
CrossFit Cardiff WoD
For time, 21 - 15 - 9 reps of:
Double dumbbell hang snatch (50/35lbs)
Toes to bar
Handstand push ups
The double dumbbell snatch are fun, nothing else!
Please get your times up on the board before you leave…
Man we are close to them ‘embers!! Proper bonkers how quickly this year has gone! Still, the good news is that the Xmas party will be here before you know it and I will hopefully still be hung over from my wedding!
GOOD TIMES are afoot.
Apart from tomorrow where you are likely going to want to have a little cry…
CrossFit Cardiff WoD
Find the maximum load possible for 15 touch and go reps of:
Clean and Jerk*
*the weight cannot be rested on the ground but can on the hang, front rack or in the overhead position. Reps must be touch and go.*
I have a sneaky suspicion that Nicole is attempting to end you all. F**k knows why, I like you… maybe she has some pent up anger from somewhere, maybe a prior life time. Who knows but what I do know is that butter wouldn’t melt in her evil mouth!
Good luck you poor buggers…
CrossFit Cardiff WoD
4 rounds for time of:
Run 800m
25 Wall balls (20/14lb)
100 Double unders
Told ya!
Specialty
Clean Complex
Squat clean, 2 front squats
Accessories
Hip extensions
10 - 10 - 10 - 10
So we completed the day with only one couple close to divorce and with everyone having a new found respect for sandbag holds as well as how long it takes to do 250 calories on the assault bikes!
Basically an all round win!
Tomorrow gets pretty spicy with a bunch of pulling, all in the beloved interval style!
CrossFit Cardiff WoD
Within 3 minutes complete as many rounds and reps as possible of:
6 Bar hop burpees
6 Deadlifts (100/75kg)
15/10 Calorie row
Rest 1 minute between rounds. Perform a total of 5 rounds
Are you paying attention, as tomorrow’s workout is a bit of a head scratcher!
CrossFit Cardiff Partner WoD
For time: 250 Assault bike calories*
Partner A: Assault bike
Partner B: Sandbag hold (50/30kg)
*Partners must perform 8 synchro burpees at the start of the workout and each time they swap
*Partners must switch after 25 calories at a time
*If the sandbag is dropped, no calories can be accumulated.
GOOD F’ING LUCK!!
Snatch Complex
Squat snatch, 2 overhead squats
Accessories
Hip extensions
10 - 10 - 10 - 10
One thing, plain and simple and…very painful! The original benchmark, the “what’s your bench” of CrossFit…Fran!
It’s vile yet beautiful. Your worst enemy yet your best friend.
Go extremely hard, do not pace, strategise or insert any planned breaks. Ignore the pain, ignore your mind telling you to stop…just go. Another rep, every single time.
Good luck, what a way to start the week!
CrossFit Cardiff WoD
“Fran”
For time, 21 - 15 - 9 reps of:
Thrusters (95/65lb)
Pull ups
THE BENCHMARK, please get those times up, in red if they are PBs, on the whiteboard please…
Luckily all we have for you today is two movements, row and sandbag. Meaning that you couldn’t possibly have trouble with any Friday the 13th bad luck!
The good news is that superstition is all complete bollocks, so we are all okay! Fine and dandy!
What a way to end the week…
CrossFit Cardiff WoD
5 Rounds each for time
200m Row
10 Sandbag Over Shoulder
Rest 4mins between each round
Good luck and have a blast! The weekend awaits…
Hands up if you liked that WoD or if you can! Shoulders like boulders, ready for the beach.
Don’t worry, it’s not as if you have to do anything with your shoulders tomorrow! 😳😳
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minute of:
15/10 Assault bike calories
10 Thrusters (60/40kg)
5 Bar muscle ups
Partners will work in a waterfall fashion…
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
A big shout out to Fadi for helping out a complete invalid in the morning class via a truly wonderful demo!
WE LOVE FADI!!!
He’s earned himself a job right there, for life! No amount of pressure shook the lad, he could’ve easily demoed as wonderfully had he been stood on top of a box, 100 folk in front with his mother front row!
What a lad!
Jonny demoed, the 8 am and was alright I guess.
CrossFit Cardiff WoD
For Time:
1 Mile run
20 Toes to bar
800m run
20 Handstand push ups
400m run
40 Toes to bar
200m run
40 Handstand push ups
Times up please legends…
Double figures into August already, and, with lockdown restrictions easing further still we have reverted back to our old timetable - first time since March 2020. Nuts!
Monday - Friday:
15:00 - 17:00: Open gym
17:00 - 18:00: WoD
18:00 - 19:00: WoD
19:00 - 20:00: WoD (specialty Tuesday/Thursday)
Bookings are still required for all classes and open gym slots.
Thank you legends!
CrossFit Cardiff WoD
Front squats
8 - 8 - 8 - 8
These are straight working sets. Look to lift at 75-80% of your 1RM
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
Here’s to hoping that you all had a wonderful weekend, full of fun, fitness and a bit of rest.
So tomorrow’s workout will start you off with a bang, if you let it! Go fast AF on the bike and attempt as much as you can to keep any rest on the barbell short and intentional! Gooood luck!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Assault Bike calories
Snatch (50/35kg)
A short sprint, exactly what it is…a sprint. Short duration is how we develop muscle mass and strong lungs!
Times up please legends!
How much do I wish that I had seen Bee in the morning class, farmer’s carrying two barbells over the box, with one bumper plate bouncing off the back of her head…not wanting to put the bar down as it’s just a massive pain in the arse.
Fun movement hey team!
Now some history behind tomorrow’s workout…programmed originally years and years ago, as a bit of a different spin on a hero workout…I vowed I would never do it again.
Jack, the workout it is based off is a 20 minute amrap, this is 15 yet has planned rest. Many folk actually got more rounds this way than a straight 20min WoD. Meaning that it is nasty. Good luck, it’s Saturday tomorrow.
CrossFit Cardiff WoD
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Time priority Jack
Within 3 minutes complete as many rounds and reps as possible of:
10 Push press (50/35kg)
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
Rest 1 minute between rounds. Perform 5 total rounds.
Your mid week blast is done and dusted, now all you have to do is to bring it home with a couple of total stinkers!
Enjoy!
CrossFit Cardiff Partner WoD
For time:
100 Wall balls (20/14lbs)
75 Toes to bar
2 lengths of farmers carry* (2 x 60/40kg BB)
75 Wall balls (20/14lbs)
50 Toes to bar
2 lengths of farmers carry* (2 x 60/40kg BB)
50 Wall balls (20/14lbs)
25 Toes to bar
Split reps as needed, athlete’s will complete one length of farmers carry each prior to switching.
Times up please team…
Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean
Accessories
Back extensions
10 - 10 - 10 - 10
How are the legs team? Ready for some squatting? Believe it or not, it makes sense…
Monday we power cleaned: partial range of motion of the knee and hip
Tuesday we lunged: partial range of motion of the knee and hip
And so we can squat!
Don’t worry though, it’s a moderate load and only short!
CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
1 - 2 - 3 - 4 - 5 etc
2 - 4 - 6 - 8 - 10 etc of:
Overhead squats (70/50kg)
Bar facing burpees
Get after it hard, let your legs tell you when to slow down…
Morning morning, well it is for me anyway. I hope you lot are feeling fruity from today’s workout and are ready to lift some even heavier load along side sprinting your little lungs into a vortex of exercise induced asthma!
It WILL be fun!
CrossFit Cardiff WoD
4 rounds of:
12 Back rack walking lunges
Rest 2 minutes
15/10 Calorie assault bike
Rest as dictated between rounds. The load should minimally increase each set, and every bike should be an all out sprint.
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
It’s that time again, Monday! Just imagine though - all those poor folk who have to get up and just go to work without the excitement of coming to a CrossFit gym and absolutely smashing themselves at the end of start of the day. These unfortunate buggers just have to go home, chill out and put their feet up! Maybe even lay in and not have the wonderful ability to exhaust any potential of having a productive day in work at the 06:30 class!
Have those people in your thoughts when you do tomorrow’s wonderful workout.
CrossFit Cardiff WoD
3 Rounds for time:
15 Power cleans (80/60kg)
30 Pull ups
60 Double unders
GO hard and fast, blow out some cobwebs and get ready for the week
FRIDAY!!!!! Thats it!
Enjoy your weekend legends!
CrossFit Cardiff WoD
Within 30 minutes, complete as many rounds and reps as possible of:
Run 400m
20 Burpees
Row 400m
20 Overhead squats (40/30kg)
1 Mile assault bike
40 Double unders
WHO CAN GET 3 ROUNDS?
