WoD - Bank Holiday Monday 2nd May, 2022

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve his great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

CrossFit Cardiff WoD
”Murph”
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile

WoD - Friday 29th April, 2022

We are nearly there, almost at the time of week that will make you want to do anything but come to the gym. No matter what though, do it. Somehow, make it happen. Oh, and we are going to lock the doors!

That’s enough fluffing, lets get to it…

CrossFit Cardiff WoD
4 rounds of:
Within 1 minute complete 40/30 calorie assault bike
For every calorie missed, complete 1 wall ball.

Rest 8 minutes between rounds

WoD - Thursday 28th April, 2022

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”
1 mile run
2000m row
1 mile run

Specialty
Bar muscle up

A: Bar muscle up drills

B: 3 Sets
5 Weighted strict pull-ups
30s Hollow hang
45s Superman hold

WoD - Wednesday 27th April, 2022

A mid - week leg burner, to follow all of the other leg burners that you have already had so far this week. It’s as if CrossFit hates your poor little legs hey?!

Imagine, when you are able to walk again, just how good your peachy little butt cheeks are going to look!

CrossFit Cardiff WoD
20 - 20 - 20 - 20
Back squat

WoD - Tuesday 26th April, 2022

Believe it or not, you really owe me a big thank you! Had it not been for me, you would’ve already been in DOMs turmoil! If you are well then only the magic sky daddy can help you now. 😁

Nicole apparently has a vendetta. If you don’t believe me just come on in on Friday! 😬

CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Shoulder to overhead (50/35kg)
GHD sit ups

Specialty
Free standing handstand
A: Handstand drills

B: 3 Sets
5 Pike Ups
Tripod holds
30s side plank

WoD - Monday 25th April, 2022

Do me a favour please team, hunt Ricky out and make sure he's okay. Last seen in the fetal position at the backend of a rower following a little bit of hard work! 😉

Welcome to a new week all, and… what a week it is going to be! I hope you’ve had your feet up, you are going to wish you had! Here goes…

CrossFit Cardiff WoD
For time:
15 Chest to bar pull ups
15 Cleans (60/40kg) 

Rest 3 minutes

15 Burpees
12 Cleans (70/50kg) 

Rest 3 minutes

15 Chest to bar pull ups
9 Cleans (80/60kg) 

Rest 3 minutes

15 Burpees
6 Cleans (100/75kg)

WoD - Friday 22nd April, 2022

FRIDAY, and hopefully in the SUUUUN!!! ☀️

Have a cracking weekend legends…

CrossFit Cardiff WoD
Complete as many reps as possible within 15 minutes of:
20/16 Assault bike calories
12 GHD sit-ups
10 Wall balls (20/14lbs/10ft)

WoD - Thursday 21st April 2022

Spending the evening with 4 german shorthaired pointers must be the fastest way to be driven to alcohol that I have ever encountered, even faster than a mid lockdown Boris Johnson announcement.
The process is accelerated by attempting to get them all to pose for a picture…

CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3

Specialty
Bar muscle up
A: Bar muscle up drills

B: 3 Sets
20s Hanging strict hollow
40s Superman hold
5 Strict weighted pull-ups

WoD - Wednesday 20th April, 2022

Hump day with a bang! Heavy and VILE!!! Enjoy…

CrossFit Cardiff WoD
For time:
200m Run, then:
20 - 16 - 12 - 8
8 - 6 - 4 - 2
20 - 16 - 12 - 8
Ring dips
Deadlift
Box jump overs (24/20”)
then, 200m Run

WoD - Tuesday 19th April, 2022

This may well be turbo late but, it has been a long and stressful day of fencing so…

plus, I was 7 hours early on the 5th of August, 2012 so I am keeping a few more hours in the bank for the next time.

Here you go…

CrossFit Cardiff WoD
5 rounds for max reps of, within 2 minutes:
18/15 Calorie row
Double devils press (50/35lbs)
Rest 4 minutes between rounds

Specialty
Nicole is ignoring me, so something with Handstand push ups in.

WoD - Bank Holiday Monday, 18th April, 2022

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA.

CrossFit Cardiff Partner WoD
“Badger”
3 rounds for time:
30 Squat cleans (95/65lbs)
30 Pull ups
800m Run

All reps to be shared as required, partners are to run together.

WoD - Friday 15th April, 2022

Now then, time to make yourself feel firmly sick through eating chocolate until you bleed, the cornerstone of any good religious holiday!

Please remember the timings for tomorrow, everything is up on team up and is listed below:
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - CLOSED
Easter Monday - 10:00 - 13:00 (WoD at 11:00)

Before that though, I have a surprise for you…

CrossFit Cardiff WoD
Each round for time, within 30 seconds:
21/18 - 18/15 - 15/12 - 12/10 - 9/8
Assault bike calories
Rest 3 minutes between rounds.

Unlike your easter egg eating, this is a sprint, not a marathon!

WoD - Thursday 14th April, 2022

We did a workout a while ago, 2014 I think, involving medicine ball cleans (not the one that you have tomorrow - spoiler), that got me a huge amount of complaints… I think it’s almost time to bring it back!
We’ll use tomorrow as a tester… I will judge to see if you are ready yet!

CrossFit Cardiff WoD
For time:
100 - 80 -60 - 40 - 20
Double users
50 - 40 - 30 - 20 - 10
Medicine ball cleans (20/14lbs)

Specialty
Bar muscle up
A: Bar muscle up drills

B: 3 Sets
15 Assisted hips to bar
40s Superman hold
5 Strict toes to bar

WoD - Wednesday 13th April, 2022

HUMP DAY and not even really as Friday is bank holiday! We are actually way over the hump and on the way down!!

Tomorrow’s workout is a staple heavy day of Mikey B’s, he has a vendetta out against your little legs, and god bless him for it!

CrossFit Cardiff WoD
5 Sets for max weight:
6 Front squat
12 Front rack walking lunge
6 Front squat

Vile!

WoD - Tuesday 12th April, 2022

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

CrossFit Cardiff WoD
”Nate'“
complete as many rounds and reps as possible within 20 minutes of:
2 Ring muscle ups
4 handstand push ups
8 Kettlebell swings (32/24kg)

Specialty
Handstand

A: Handstand drills

Accessories:
3 Sets
6 Bottom up kettlebell press
10s Hanging L-sit hold (each)
Tripod hold

WoD - Monday 11th April, 2022

Happy Monday all! Finally some cold but bad assed weather over the weekend! Perfect for drying, sanding and staining a massive pile of wood!

A quick look to the weekend ahead, we have some bank holiday hours for you to be aware of. Giving you more time to enjoy the bad ass sunshine…we hope!

Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - CLOSED
Easter Monday - 10:00 - 13:00 (WoD at 11:00)

Right then, time to get stuck into a decent level thrashing!

CrossFit Cardiff WoD
Every 5 minutes for 5 rounds:
20/18 Calorie row
10 Burpee over the rower

Remember, the rowers are higher than the barbells!! 😉

WoD - Friday 8th April, 2022

We’ve made it! Possibly hang on for dear life, skidding into the weekend on our knees, bruised and battered by workouts pleading for mercy… just me?! But we are here!

Roll on some late nights and maybe even some sun, who knows!

CrossFit Cardiff WoD
Within 12 minutes, climb the ladder of:
2 - 4 - 6 - 8 - 10… etc
2 - 4 - 6 - 8 - 10… etc
10 - 12 - 14 - 16 - 18… etc
Suicide sprint (lengths of the gym)
Bar muscle up
GHD Sit up

Enjoy folk!!

WoD - Thursday 7th April, 2022

The hill is on the way down, it may have two more bumps (big f%&kers) left, but we can see the light and expertly chilled can of Elvis juice!

Stick with it! We also have a buddy to share the pain with!

CrossFit Cardiff Partner WoD
Double DT, light and fast
20 rounds of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell loaded at 50/35kg

Specialty
Bar muscle ups
A: Bar muscle up practice

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

WoD - Wednesday 6th April, 2022

It’s all ok, it’s just a little bit of discomfort that will go with time, lots of time… a long arsed time! But, thing are about to get better (maybe a little/lot worse)

We’re good, it’s hump day!

CrossFit Cardiff WoD
Back rack walking lunges
10 - 10 - 10 - 10
Superset these sets of lunges with:
10 Strict handstand push ups (increase R.O.M IF each set can be performed unbroken)

WoD - Tuesday 5th April, 2022

This isn’t exactly it, I don’t think, but it is the same and is going to be incredibly potent. Basically it’s going to hurt. And… you are going to Love it!
There is actually a small, just a small chance, that you might not Love it that much! You are being cruel to be kind!

CrossFit Cardiff WoD
5 Rounds each for time of:
20/16 Calorie bike
15/12 Calorie row
Rest 6 minutes between rounds

Specialty
Handstand:
A: Free standing handstand practice

B: 3 sets
30 second headstand
5 Strict toes to bar
10 V - Ups