WoD - Wednesday 20th October, 2021

Tomorrow is a very special day. You need to whoop, holler, get your party hats on and let an absolute LEGEND of the gym know that she has a shit ton of assault bike calories to do (only as many as I do mind)!

Happy Birthday Gem Vezza you utter stud! You have a very special place within this gym, it’s hard to find another member who is more loved by everyone, I can’t wait to watch you suffer on that beautiful machine!

Big love my friend… I even went easy on the picture!

CrossFit Cardiff WoD
5 rounds for time of within 2 minutes:
20/16 Calorie row
30 Wall Balls (20/14lbs)
Rest 3 minutes between rounds*

*for each wall ball rep not complete, athletes will perform 2 burpees during the rest period.

WoD - Tuesday 19th October, 2021

A cheeky little superset for you lot tomorrow… build those butt cheeky up in time to crush chestnuts in front of the fire!

You’re going to LOVE it!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12*

*Between lunges, athletes are to complete a set of 25 GHD sit ups.

Specialty
Within 15 minutes:
Establish a 1 rep max snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 18th October, 2021

You may have massive Monday blues, a two-day hang over and not appreciate your whatever time alarm but… there is some good news. Are you ready?

The McPlant is FINALLY here!!! Now if that is’t Monday morale, I don’t know what is!

CrossFit Cardiff WoD
3 Rounds for time of:
7 Ring muscle ups
14 Power cleans (70/50kg)
21 Air squats

WOD - Friday 15th October, 2021

Get that Friday feeling rooted into your bones, especially as a bunch of you are headed to celebrate some very cool, German beer drinking ceremony.

The day after Octoberfest in Munich in 2016 (maybe), easily the worst day of my life!

CrossFit Cardiff WoD
For time:
80 Wall balls (20/14lbs)
Run 400m 
60 Wall balls (20/14lbs)
Run 800m
40 Wall balls (20/14lbs)
Run 1200m

GOOD LUCK…with the hang over, not the workout!

WoD - Thursday 14th October, 2021

It’s Nicole’s fault, she must be angry about something! Either that or bored AF due to having so much time off!

However, I potentially have something similar planned for you all next week, involving the same two pieces of lactic acid inducing equipment that I have never managed to complete. Eeeek!

CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
3 Deadlifts (100/75kg)
3 Box jump overs (24/20”)
6 Deadlifts
6 Box jump overs
9 Deadlifts
9 Box jump overs etc..

Specialty
Clean
1 - 1 - 1 - 1 - 1

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 13th October, 2021

Now some of you are actually going to enjoy this, f**k knows why, maybe you are all sadists… I can expect that someone asks to have it programmed again.

Weirdos!

CrossFit Cardiff WoD
For time complete 6 rounds of:
Within 1 minute:
15/10 Calorie assault bike
15/10 Calorie row
Rest 5 minutes

I almost can’t wait to see your faces!

WoD - Tuesday 12th October, 2021

A bit of a double parter to batter your boulders tomorrow legends. Make sure you wash your hair tonight… as tomorrow this task will be impossible!

Good luck!

CrossFit Cardiff WoD
A: Within 10 minutes establish a 1RM push press

Rest 5 minutes

B: 5 rounds for time o
3 - 3 - 3
Strict press
Push press
Push jerk
Barbell loaded to: 40/30kg

Specialty
Squat snatch
1 - 1 - 1 - 1 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 11th October, 2021

Short but sweet (the post not the workout), welcome to the week!

CrossFit Cardiff WoD
For time:
30 Toes to bar
40 Dumbbell hang snatch
50 Dumbbell step overs
40 Dumbbell hang snatch
30 Toes to bar
Dumbbell loading: 50/35lb

One dumbbell, make the sets long and sucky! Pick a weight that you can do lots and lots of reps prior to stopping… if at all.

WoD - Friday 8th October, 2021

This must be what death feels like!

CrossFit Cardiff WoD
21 - 15 - 9 reps for time of:
Bar over burpees
Power Cleans (45/30kg)
Run 400m after each round

WoD - Thursday 7th October 2021

One more, come on it can be done!

Currently, this day is a week and a day away… it’s very likely that I will not be saying anything like that. More likely is i’ll be attempting to hide in my own right shoe!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 7 minutes of:
80 Double unders
20 Toes to bar

Rest 5 minutes

Complete as many rounds and reps as possible within 7 minutes of:
20 Air squats
5 Shoulder to overhead (70/50kg)

Specialty
Clean
1 - 1 - 1 - 1 - 1

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 6th October, 2021

My prediction for today is that I would actually rather do Fran backwards, twice followed by the same amount of reps on the assault bike, also twice… than drink again!

Still, no one will listen to my plea and therefore back to the booze!

CrossFit Cardiff WoD
4 Rounds for time of:
21/18 Calorie assault bike
15 Box jumps (24/20”)*
9 Deadlift (125/100kg)

*due to the high chance of death, athletes are welcome and in fact encouraged to hop over the box with the use of their hands...

WoD - Tuesday 5th October, 2021

This is a little weird/scary… knowing that I am writing this post in relative comfort but, when it comes out I could well be naked, with every stand of body hair removed cling filmed to a lamppost!
We can only hope hey!

CrossFit Cardiff Partner WoD
Row 2km

Partners are able to switch whenever required.

Specialty
Squat snatch
1 - 1 - 1 - 1 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 4th October, 2021

A mundane Monday for most, not for me…I am on my stag do. All week!

Therefore, this post (and the rest for this week) is actually being written on Wednesday (of last week). As, there is almost no way I will be functioning for a little while longer!

If I die Nicole, the gym is yours… good luck!

CrossFit Cardiff WoD
A: Within 15 minutes:
Establish a 1RM Back squat

B: With 70% of part A:
7 - 7 - 7 - 7
Back squats

WoD - Friday 1st October, 2021

Pinch, punch…F**K!!! October already! This year has melted away. Mental!

Anyway, the last instalment from Mikey for this week. Apart obviously from a decent Saturday morning thrashing! GOOD LUCK!

CrossFit Cardiff WoD
3 Rounds each for time:
Run 1 mile
Rest 8 minutes between rounds

See you cherry pickers on the other side!

WoD - Thursday 30th September, 2021

A cheeky play on Jackie tomorrow, lucky with a 100m short on the row and even luckier, 5 thrusters shy!

Now remember, if an empty barbell is dropped then god kills a tiny and very cute kitten!

CrossFit Cardiff WoD
3 rounds for time of:
300m Row
15 Thrusters (20/15kg)
10 Pull ups

Specialty
Clean
3 - 3 - 2 - 2 - 1

Accessories
Back extensions
10 - 10 - 10 - 10 

WoD - Wednesday 29th September, 2021

Mid week blasting inbound, something tried and tested by the great and powerful… Mikey B!

He said you would love it and I definitely believe him! 😳

CrossFit Cardiff WoD
5 Rounds for time of:
28/23 Calorie assault bike
14 Hang dumbbell snatch (50/30lbs)
7 Burpees
Rest 3 minutes between rounds

WoD - Tuesday 28th September, 2021

Strength and skill under fatigue, that is the point of an EMOM, hence why the ones you do at this gym suck!

Push the load to be a significant challenge and pick a number of double unders that affords you little rest.

Then, just suck it up for 20 minutes…

CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odds: 5 Power cleans (80/60kg)
Evens: 30 Double unders

Specialty
Squat snatch
3 - 3 - 2 - 2 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 27th September, 2021

Monday blues…nah, not when you have an utter gymnastics stinker to get yourself stuck into.

Ps. Random nights out at cool places with f**king legends are the best hey!? And all because Mr Hardy cancelled.

CrossFit Cardiff WoD
A: Take 10 minutes to work on handstand holds. Nicole might give you a cheeky EMOM.

B: For time:
21 - 15 - 9
Handstand push ups
Pistols squats

WoD - Friday 24th September, 2021

The weekend is so close you can taste it! A chilled out couple of days with nothing to worry about but coffee, meat (hopefully), fitness, beer and SUN (again very hopefully)!

But wait, there is something extremely gassy to do first…

CrossFit Cardiff WoD
Complete as many rounds and reps within 20 minutes of:
5 Chest to bar pull ups
10 Double dumbbell hang clean & jerks (50/35lbs)
50 Double unders

There is only one pace, it’s called suicide pace and hang the hell on…

WoD - Thursday 23rd September, 2021

Just imagine having to complete death by burpees, while rowing 2000m (which by the way is a better way to describe it - don’t worry, there will be a next time), getting 63m from the end and the burpees get you! That my friend is genuinely soul destroying! POOR BEE!
Next time mush!

For now though, we carry on… and with a pretty painful workout, sorry!

CrossFit Cardiff WoD
3 Rounds for time of:
30 Wall balls (20/14lbs)
15 Deadlifts (120/90kg)
30 GHD sit ups

Specialty
Clean
3 - 3 - 2 - 2 - 1

Accessories
Back extensions
10 - 10 - 10 - 10