WoD - Monday 4th April, 2022

Happy Monday all! Full disclosure…you are in for a little bit of a fight this week. It will be a fun fight, but still a fight. Grit the teeth, pop some smoke and charge straight up the middle. Just like a pisshead on Wine Street.

It will be fun once it’s over, if you survive!

CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 4 minutes of:
9 Pull ups
6 Bar over burpees
3 Thrusters (70/50kg)
Rest 1 minute between rounds

Please get one, cumulative score up on the board before you crawl out into the “sun”set…

WoD - Friday 1st April, 2022

So I have been thinking long and hard and have eventually come to a decision…

I am going to get rid of each and every single assault and echo bike, they are just too easy and don’t really provide you all with a great enough stimulus. With the money raised I am going to invest it all into a shit ton of brand new, state of the art and extremely well thought out (certainly not niche) ski-ergs so that you are able to discover just how amazing this tool really is…

APRIL FOOLS F@%K%^S (LOVELY F@%K%^S)!!!

It’s just a joke, no need to jump up on stage and punch me for it!

CrossFit Cardiff WoD
Every minute for 10 minutes:
2 Clean and jerks

Then..
Within 10 minutes work up to a 1 rep max clean and jerk

Score for PBs up in red on the board please….

WoD - Thursday 31st March, 2022

I bet you are all wandering around attempting to sell two tickets to your gun show considering the DOMs you have in those pipes right now hey?! Savage!
Well don’t stress, you can change it back to your legs with this little gem tomorrow. And added little bonus for you lovely ladies… a 10ft target.

CrossFit Cardiff WoD
5 rounds of, Every 5 minutes, within 90s
100m run
Max wall balls (20/14lb - 10ft)

Specialty
Bar muscle ups

A: Bar muscle up practice

B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks

WoD - Wednesday 30th March, 2022

Happy hump day you lot! I hope your biceps are royally pumped after that workout yesterday. Seeing as Nicole has only been doing CrossFit for a tomato season, she is still trying to sneak in some bodybuilding into her programming. She’s got to maintain those guns somehow!

So you are not going to appreciate tomorrow’s workout, just saying…

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps of:
21/18 Calorie echo bike
9 Burpees
3 Deadlifts (120/90kg)

Scores up to the whiteboard please team…

WoD - Tuesday 29th March, 2022

Enter a filler about the weather, or the fact that it’s nearly April and I can’t believe it here in order to fluff up the workout to leave you guys hanging for a couple of minutes longer. Or… just give it to ya…

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
Double unders
21 - 18 - 15 - 12 - 9
Dumbbell hang clean (2x50/35lb)
Rest 30s after each round

B: Tabata hollow hold

Speciality

Handstand:
A: Free standing handstand practice

B: 3 Sets
30 Second headstand
5 Strict toes to bar
10 V - Ups

WoD - Monday 28th March, 2022

That’s it, the clocks are forwards meaning that we can officially ignore the predicted 1 degree Thursday.
Tell the weatherman/woman/emoji to go F themselves!

The Great British summertime is officially here!

CrossFit Cardiff WoD
10 rounds of
7 Toes to bar
9 Sandbag squats (50/35kg)
12/10 Calorie row

Times up please ledges!

WoD - Friday 25th March, 2022

Happy Friday you lovely lot! Get your pants on and get outside in the wonderful sunshine. Drink coffee until it’s socially acceptable to drink beer, not long, and enjoy your weekends!

Right after you thrash yourselves with a little beauty! This is a sprint!!

CrossFit Cardiff WoD
3 rounds for time:
500m Row
21 Air squats
12 Chest-to-bar

Times up please…

WoD - Thursday 24th March, 2022

If you thought that the the week has been “fun” so far then you are in for a shock tomorrow! You are going to LOVE it! Don’t worry, it’s just the wind down to the VERY SUNNY (🤞🏽) weekend! We can only hope!

No need to fluff this up…good luck!

CrossFit Cardiff WoD
6 rounds of, within 4mins:
10/8 Assault bike calories
10 Wall balls (20/14lbs)
5 Burpees over box (24/20”)

Vile!

Specialty
Bar muscle up
A: Kipping Practice

B: Bar muscle up practice

C: Accessories
3 Sets
12 V-ups
10 Strict chest to bar
5 Russian dips

WOD - Wednesday 23rd March, 2022

Hump day and with a MASSIVE bang! This workout will likely sting, just a little!

Good luck and direct any and all feedback to Hannah Layton. It’s all her fault!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
50 Double unders
5 Deadlifts (140/100kg)
10 Handstand push ups

Get those rounds and reps up to the whiteboard please legends…

WoD - Tuesday 22nd March, 2022

I am writing this while travelling back from London on the train, having just checked the weather forecast for the up and coming week. Let’s please just hope that whoever wrote it is NOT utterly full of 💩.
And that rather than it get cloudy on the weekend (WTF is that about), that it get sunnier still!

Get those fingers of yours crossed please!

CrossFit Cardiff WoD
Back Squats:
12 - 12 - 12 - 12

Heavy, heavy sets please!!

Specialty
Handstand holds

A: Free standing handstand practice

B: Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry

WoD - Monday 21st, March, 2022

This Monday two years ago was entirely different, the first one of zoom classes! It is bonkers that that was two whole years ago. Never again please!

The weekend was an absolute belter, and that can come again!

We had some awesome back and forth on the programming group this past week, all in aid of providing the very best opportunity for you guys to be stood outside, by the hedge, attempting to find your keys!

Speaking of lockdowns, we did tomorrow’s workout (ish) as an outdoors WoD when we had to be outside, luckily on a sunny day. Well now that we are inside we will do the inside version…sorry!

CrossFit Cardiff WoD
For Time:
1 Mile run with a medicine ball (20/14lbs)
10 rounds of:
5 Sandbag over shoulder (50/35kg)
10 Toes-to-bar
1 Mile run with a medicine ball (20/14lbs)

Don’t cherry pick, just rock up and an hour later I bet you have surprised yourself, a lot!!

WoD - Friday 18th March, 2022

Happy Friday F**kers! They say we have a heat wave coming, as well as a sandstorm. That’ll be all the tins gone from Aldi’s then! Ready to live in the cupboard for every one of their 50 year best before dates!
Just DON’T DO IT!

Sandstorms are definitely not as bad as the horrendous breeze we had a few weeks ago!

CrossFit Cardiff WoD
For max weight:
3 - 3 - 3 - 3 - 3
Squat cleans

3 Rounds for quality:
20 GHD sit ups

Loads up to the white please… who can make a 1RM a 3RM?

WoD - Thursday 17th March, 2022

Well how cool is this?? Seven folk stepping foot into the gym with the goal of making themselves bulletproof for whatever the future throws at them!

The Battle Cancer program has begun, 3 months of these bunch of legends learning how to kick arse from some of the best in the business.
If you see them cutting about, after your Saturday class, go and give them a massive sweaty hug!

Now you are not going to appreciate this…

CrossFit Cardiff WoD
5 Rounds of, every 2 minutes:
15/12 Assault bike calories
Max kettlebell swings (32/24kg)
Rest 3 mins between rounds

The goal is to beat Mikey B’s drop off, not an easy feat to achieve…

Specialty
Bar muscle up
A: Kipping Practice

B: Bar muscle up practice

C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips

WoD - Wednesday 16th March, 2022

A very cool thing is starting at CrossFit Cardiff tomorrow… The Battle Cancer Program. Everyone attending is on an amazing journey, and it is about to get better for them!
So proud to be running this venture, something which in one way or another has been in plans for years!

It is finally coming off!

CrossFit Cardiff WoD
3 Rounds for time of:
21 - 18 - 15
Shoulder to overhead (50/35kg)
50 - 50 - 50
Double unders
15 - 18 - 21
Burpees

Get those smouldering times up to the board, use me and not your wrecked shoulders!

WoD - Tuesday 15th March, 2022

Here’s to hoping that you absolutely savaged yourselves on that wonderful workout yesterday! It’s given me a very, VERY good idea! An idea for a wonderful surprise for you all! You are already welcome!

Tomorrow the goal is to sprint like your life depends on it please… there is a big and very real shark chasing you on that rower… get the F away from it!

CrossFit Cardiff WoD
For 6 rounds:
Every 5 minutes complete:
300/250m Row

Rest the remaining

Specialty
Handstand holds
A: Free standing handstand practice

Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry 

WoD - Monday 14th March, 2022

The weekend is over and Mikey B is angry about it. He said something about kicking your arses with the programming this week, I mean I said that was a little harsh Mikey, but he wouldn’t listen!

The open is now over, and the timing is perfect… for you all to get yourselves to the specialty classes so that you are able to work on that muscle up technique for next year!

Right then, lets start off with a bang, one hell of a bang…

CrossFit Cardiff WoD
”Nancy”
5 Rounds for time of:
Run 400m
15 Overhead squats (40/30kg)

Be sure to record your times for this benchmark workout as it will come up again…

WOD - Friday 11th March, 2022

I’m just getting your snatch ready for your snatch (likely) in the open. Two days on the bounce to hit a personal best! What’s wrong with that?
Exactly… nothing!

CrossFit Cardiff WoD
Snatch
1 - 1 - 1 - 1 - 1

WoD - Thursday 10th March, 2022

It is chipper time and nearly 22.3 time! Whats the bet that that will be a chipper and with all of the same movements as tomorrow and Friday’s workouts?
High thats the chance. FFS!!

CrossFit Cardiff WoD
For time:
Run 1 mile
75 Kettlebell swings (24/20kg)
50 Pull ups
25 Shoulder to overhead (60/40kg)

Go hard and attempt to keep everything to as fewer sets as possible…

Specialty
Bar muscle up
A: Kipping Practice

B: Bar muscle up practice

C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips

WoD - Wednesday 9th March, 2022

You all love a cheeky bit of surprise fitness hey!? The reason that this post has come out at such a random time… wouldn’t want to ruin the surprise for anyone now would I?!
Just remember, it’s all just character building stuff!

Back to some boring, what you see is what you get fitness. Or is it??

CrossFit Cardiff WoD
For time:
27 - 21 - 15 - 9
Back squat (70/50kg)
Calorie row

This workout is vile and you have a good friend of mine Jonny and 179 CrossFit to thank for it.

WoD - Tuesday 8th March, 2022

If your name is Christie and you were subject to that workout previously while I was testing it, I am sorry (not sorry)! It after all being… fun!

Now then. Another workout that I have already tested which, you nor your quads will appreciate is coming your way tomorrow. All you need to know is that I was anything but ready and wonderful for the up and coming lectures…

CrossFit Cardiff Partner WoD
5 rounds of:
Within 30s complete a max calorie assault bike sprint
Rest 90 seconds between rounds.

The only partner element of this workout is the fact that the score is accumulative. You don’t get help I’m afraid.

Scores up before you drag yourself out of the gym please!

Specialty
Handstand holds

A: Free standing handstand practice

Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry