WoD - Monday 17th October, 2022

Well then, I seriously hope that you lot have spent the weekend resting and NOT travelling to the NEC in Birmingham to either dominate at Hyrox or get extremely wasted by stealing the beer from the box fridge (supporting is thirsty work) and drinking for 10 hours.

Because if you were do have done either of the latter, then tomorrow is going to be uncomfortable for you!

Honestly though, this CrossFit mainsite workout ruined me last week and so I thought i’d share it with you lot!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 30 minutes of:
Row 500m
3 Rounds of strict Cindy
5 Strict pull ups
10 Press ups
15 Air squats

Vile!

WoD - Friday 14th October, 2022

Here we go, that Friday feeling! I have it big! After a few hard weeks slog, I have the weekend full of two GSPs, long walks, fitness and perfectly chilled Elvis juice!! Cannot wait!

Enjoy team!

CrossFit Cardiff WoD
21 - 15 - 9
42 - 30 - 18
21 - 15 - 9
Box jump overs (24/20”)
Wall balls (20/14lb - 11ft/10ft)
Chest to bar pull ups

A cheeky 10ft wall ball for you ladies, you’re going to LOVE it!

WoD - Thursday 13th October, 2022

Over the hill and on the downwards slope to the wonderful weekend!

And that’s all you’re getting! 😁

CrossFit Cardiff WoD
3 rounds, each for time of:
800m run
Rest 2 minutes

3 rounds, each for time of:
400m run
Rest 2 minutes

3 rounds, each for time of:
200m run
Rest 2 minutes

Man those cherries are going to taste good! 😉

Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load

Snatch balance
2 - 2 - 2 - 2 - 2

WoD - Wednesday 12th October, 2022

Mid week blasting, get ready for it please! Get your legs prepped to lift some serious tin while wearing your big boy/girl pants!

Load those bars up HEAVY and keep it so… lift!

CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3
Straight, heavy sets

WoD - Tuesday 11th October, 2022

EMOM’s (working every minute, on the minute) are bullshit! They are for lazy folk who are too afraid of going to intensity in their workouts… unless of course you program them with vile almost unachievable targets! 😁😁

You guys come to CrossFit Cardiff, guess which version you’re getting! 😂😂😬

CrossFit Cardiff WoD
Every minute on the minute for 32 minutes:
Minute 1: 15/12 Calorie assault bike
Minute 2: 15 Burpees
Minute 3: 15/12 Calorie row
Minute 4: 15 Russian kettlebell swings (24/16kg)

Now, chill your boots now you lot. Of course an EMOM is awesome for developing a skill with accumulating fatigue. That is what they are designed for after all.

Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 BMU

4 Rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold

WoD - Monday 10th October, 2022

Welcome back Monday, you have been missed!

So as you are aware, next week you will likely have a CrossFit.com workout to do that will prevent you from being able to wash your hair. If you can buddy up with someone at the gym to perform the task for you it will be weird, but totally worth it!

A new week should not begin with 🍒 🤏🏽ing a snatch!

CrossFit Cardiff WoD
4 Rounds for time:
400m run
2 Squat snatch (70/50kg)
4 Bar muscle ups

Hell of a workout that, looks like lots of fun!

WoD - Friday 7th October, 2022

Well I told you that it was going to be worse but, at least you are going into a weekend and so does it really matter??? Nah!

CrossFit Cardiff WoD
5 rounds. Within 2 minutes complete
50 Double unders
10 Burpees over bar
Max rep thrusters (60/40kg)
Rest 4 minutes between rounds

WoD - Thursday 6th October, 2022

Here we go, and you thought like Christmas it would never come! Nope, we are here. However, please don’t get too excited as tomorrow is waaaaaay worse! 😬

GOOD LUCK!

CrossFit Cardiff WoD
For time:
30 - 20 - 10
Assault bike calories
Toes to bar

Specialty
Split Jerk
3 - 3 - 2 - 2 - 1 - 1
Increasing load
Snatch balance
2 - 2 - 2 - 2 - 2

WoD - Wednesday 5th October, 2022

Hump day and the weeknd coeunt do%wn is in fulll force. I h@ve zero idea whQt I am writinng as… a German shortha!red point34r is sat on me and I czne see thw laptip, Letd hpe[ [redictibe text os wokil.g

Okay he’s off…

CrossFit Cardiff WoD
For time:
21 - 15 -9
Hang squat snatch (40/30kg)
42 - 30 - 18
Calorie row

WoD - Tuesday 4th October, 2022

We are nearly there team, nearly at the assault bike calorie thrashing point of the week. And once you get there, lets hope it’s not Friday, you can chill. Safe in the knowledge that surely nothing this week can be as bad… 😬😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
12 Handstand push ups
9 Deadlifts (100/70kg)

Specialty
Bar Muscle Ups
Every 2 minutes for 10 minutes:
3 - 5 Bar muscle ups

4 rounds
15s Pike up hold
8 Strict chest to bar
10 Straddle leg lifts
15s Chin over bar hold

WoD - Monday 3rd October, 2022

Welcome to October and a huge congratulations to anyone who completed the Cardiff half marathon over the weekend. I have seen a couple of sneaky pictures of Fadi kicking it’s arse, I hope you feel magical tonight brother.

The first week of a new month, i’ll ease you in with no assault bike calories!

CrossFit Cardiff WoD
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Front Squat

Go heavy as hell and attempt to increase load per set.

WoD - Friday 30th September, 2022

Last day of the month with 3 left of the year, bonkers!

More importantly, it is the last day of the week, allowing for a chilled and relaxing time, rather than savagery in Edinburgh. Unless you are headed that way of course.
Enjoy troops!

CrossFit Cardiff WoD
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.

“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)

Good luck and remember to enjoy

WoD - Thursday 29th September, 2022

Not that I really want to talk about drinking ever again but… keep your eyes peeled for info regarding the CrossFit Cardiff 2022 Xmas party! And just remember how f**king epic it is!

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

These sets are straight and heavy.

Prior to each, athletes will complete 10 reps of a very slow and controlled wall squats, and you will bloody well love it!

Specialty
Now I maybe entirely wrong, again, but it will go a little something like this…
Split jerk
3 - 3 - 3 - 3 - 3

Strict press
3 - 3 - 3 - 3 - 3

Increasing weight for all sets

WoD - Wednesday 28th September, 2022

I’ve got nothing. No witty banter nor funny story to tell, just some love to give… workout love!

CrossFit Cardiff WoD
3 Rounds for time of:
5 Power cleans (80/60kg)
10 Burpee box jump overs (24/20”)
15/12 Calorie row

WoD - Tuesday 27th September, 2022

THE HAPPIEST OF BIRTHDAYS TO ONE OF THE LEGENDS OF THE BOX…ATTILA!!!

Penblwydd Hapus brother, I hope you have a fucking awesome day dude! Massive love from everyone at the box. Come in and get those calories done!

CrossFit Cardiff WoD
Every 6 mins for 5 rounds:
40 Double unders
20/16 Calorie assault bike

Specialty
This might be almost entire incorrect but…
Kipping handstand press ups

Every minute, on the minute, for 10 minutes…
3 - 5 reps

5 rounds of:
5 bench press
15s L sit

WoD - Monday 26th September, 2022

I am predicting that by the time you are reading this, Mikey B and I will be fully constrained to a glass cage of emotion but, with light at the end of the tunnel!

You might see us attempting to coach a class from the shadows next week. MIGHT. Otherwise, you lot know how to squat snatch no?

CrossFit Cardiff WoD
5 Rounds for time of:
Run 400m
5 Squat snatch (60/40kg)

A cheeky squat snatch to start off the week for you cherry pickers! 😉😁

WoD - Friday 23rd September, 2022

Happy Friday you lot! Not likely going to be so happy for Mikey B who, is so to be so pissed on his stag doo that he is busy attempting to hoard off the calls of “naked bar” (I wonder if I can renew my 20 year ban from that place), by trying to climb into his left shoe!

As a result, there will be a 9:00 class only this Saturday, with open gym filling the later slot.

Good luck brother!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
5 Bar muscle ups
50 Double unders
10 Toes to bar.

WoD - Thursday 22nd September, 2022

No that was not the only chance you are going to get this week to royaly f**k up your little legs… you have tomorrow to do that too!

You know what those lunges the week before last were crying out for don’t you?? A super set!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6

Specialty
ANOTHER VERY BIG FAT SURPRISE!

WoD - Wednesday 21st September, 2022

We are doing one movement at least once per week going forwards and because I have noticed that the fast majority of you all suck at it (statement said with peace, love and humility - with me as an intentional inclusion), and will be testing said movement for load, speed, reps and the rest. While fresh or under fatigue!
Can you tell what it is…

CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/16 Calorie assault bike
1 Squat snatch

This is for time and max load.

WoD - Tuesday 20th September, 2022

Well then, how many of you (come on, hands up) “lost your keys” in the bush out the front of the gym?! Must have been a fair few, especially after a unplanned Bank Holiday! They are always messy!

Tomorrow is an absolute CrossFit classics. One of the original benchmark girls and one which requires no pacing other than one… suicide pace! Be a first round hero, just for all three rounds!

CrossFit Cardiff WoD
‘Helen’
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

If you go fast enough your body won’t breakdown until around 30 seconds after the final pull up. You might even make it to the shower before it happens but if you’re not sure why you started on your feet and are now on your arse… Helen is why!

Specialty
IT”S A BIG FAT SUPRISE