WoD - Tuesday 11th April, 2023

Well this is going to get you moaning for the rest of the week, potentially eternity. It’s all good though, it’s only DOMs…

CrossFit Cardiff WoD
“Ship”
9 Rounds for time of:
7 Squat cleans (80/60kg)
8 Burpee box jumps (36/30”)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Specialty
Every 3 minutes for 15 minutes
1 - 3 Strict ring muscle ups

3 Sets
15 Banded strict pull ups
10 Russian press ups
20s Hanging L-sit

WoD - Bank Holiday Monday 10th April, 2023

Although yet again, the weather numpty was absolutely full of shit, we did get some sun and despite coming close to hypothermia, motorbikes were ridden!
Back to the typical Welsh spring time tomorrow with a cheeky storm, mint!

Enjoy your lay ins and lazy bank holiday Mondays!

CrossFit Cardiff Partner WoD
5 Rounds for time
1000m row
40 Handstand press up

WoD - Friday 7th April, 2023

To finish the week I have something special for you. There is no surprise fitness, I promise, just an opportunity to go absolutely bonkers and sprint your little socks off.
Do it and enjoy it! You might also want to give yourself a little breathing before the Saturday morning class.

Remember the weekend hours. They are below:
Good Friday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
Saturday: Normal hours
Sunday: Normal hours
Easter Monday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym

CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
20 Burpees box jump overs (20”/18” ish)
15/12 Calorie assault bike
10 Burpees box jump overs (20”/18” ish)

(Ish will be explained)

WoD - Thursday 6th April, 2023

A kind of DT style workout for you, but just with a thruster instead of a shoulder to overhead, because EVERYONE just loves a thruster! Don’t you?!

The goal is to achieve unbroken thrusters on all rounds, without a 5 minute rest before you pick the barbell up. 😉

CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
12 Deadlift
9 Hang power clean
6 Thrusters
Barbell 60/40kg

WoD - Wednesday 5th April, 2023

You are going to think that I am playing an April fools joke on you when you read this workout too… NOPE!

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Air squats
8 Ring muscle ups

WoD - Tuesday 4th April, 2023

Another huge congrats to go to Caravan Cath for leading her first Cardio class. A huge success and a seriously effective method for confirming that yes, you are hung over!
Long may it continue. The class, NOT the hang over!

Please remember team, it is bank holiday weekend coming up. Please don’t get too excited about eating your bodyweight in Easter eggs though, Tesco’s have been selling them since Boxing Day and so have sold out! 😉
The class timings will be as follows:
Good Friday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
Saturday: Normal hours
Sunday: Normal hours
Easter Monday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym

CrossFit Cardiff WoD
7 Rounds for time and load:
30 Double unders
1 Squat snatch
Rest 3 minutes between rounds

WoD - Monday 3rd April, 2023

And you thought that I would give you an April fools joke, a really shitty looking workout and pull it at the last minute for the “real” one… sorry!

Massive love to the legend that is smashing himself all weekend up in CrossFit Aberdeen through the age group qualifiers. Any of you lucky enough to have met Palf will know exactly what I mean by legend!

Tomorrow’s workout bites a little bit, well they all do this week… you have been warned.

CrossFit Cardiff WoD
5 Rounds, for max calories:
1 Minute calorie row
Within 1 minute, 5 clean and jerks (70/50kg)
Max calorie assault bike
Rest 3 minutes between rounds

This is a continuous 2 minutes of work, if it takes you 15s from finishing the minute row to pick up the barbell then you have lost that time. Which, might actually be a bonus.
Record a total of each machines calories to the whiteboard.

WoD - Friday 31st March, 2023

It’s Friday and I KNOW that by this time (it’s currently the Sunday before) I will 100% have that Friday feeling!

And, what a cool workout to finish the week…

CrossFit Cardiff WoD
4 Attempts of:
Within a 1 minute window complete:
5 Bar muscle ups
1 Rep max clean and jerk
Rest 4 minutes between rounds

WoD - Thursday 30th March, 2023

Just because Nicole will be setting the warm up for the 06:30 class, does not mean that it cannot be adjusted ready in time for the 08:00.

I am expecting that class to one rammed.

CrossFit Cardiff WoD
3 Rounds of:
15 - 12 - 9
Overhead squats (60/40kg)
Burpee over bar
Rest 2 minutes between rounds

Complete all 15 - 12 - 9 and then rest. Your score is your slowest round.

Specialty
2 - 2 - 2 - 2 - 2
Power clean
3 - 3 - 3
Front squat
All straight and heavy sets

WoD - Wednesday 29th March, 2023

Mid - week HUMP day, and what a day we have for you!

A differing style of workout, taken from CrossFit.com, where your gymnastic strength and skill will be trained. Don’t worry, we have a plan, just please remember… do NOT drop your buddies!

CrossFit Cardiff WoD
In teams of 3 complete as many rounds as possible within 15 minutes of:
5 L pull-ups
25 - ft handstand walk
These are you go, I go rounds

WoD - Tuesday 28th March, 2023

I am in Portsmouth, on a Naval Base teaching CrossFit to a group of Royal Navy PTIs (Physical Training Instructors). Meaning that if I don’t get to thrash you, at least I am thrashing someone!
They don’t know how lucky they are, and you lot definitely do!

CrossFit Cardiff WoD
3 Rounds for time of:
800m Run
150 Double unders
80 Wall balls (20/14lbs)

Specialty
Every 3 minutes for 15 minutes
1 - 3 strict ring muscle ups

Every minute, on the minute for 9 minutes:
25s False grip hang
25s Chest to ring hold
25s Bottom dip hold

Someone is happy with the absence

WoD - Monday 27th March, 2023

Welcome to a new week, one likely to be filled with piss easy warm ups and chilled classes, at least until Thursday (I’m away for the first half of the week). Meaning that upon my return I will have to make up for it. Like when you rock up to the meet the lads late and have to play catch up!

Don’t worry, it will be fun! 😉

Once, in the 8 months of Commando training, while away on an exercise the instructors got smashed drunk and all slept in missing our usual morning thrashing. All of us were stood to attention outside, in the pissing rain and freezing cold, dressed in shorts and t-shirts for ages before gaining the courage to go back inside to the warmth and revel in our very rare morning off. That will be what Monday to Wednesday feels like! Thursday not so much! 😁

CrossFit Cardiff WoD
30 Deadlifts (100/70kg)
40 Box jump overs (24/20 - step down)
50 Toes to bar
40 Box jump overs
30 Deadlifts (100/70kg)

WoD - Friday 24th March, 2023

Welcome to the end of the week and the start of another awesome weekend! You made it through to the other side and so enjoy. Unfortunately there are no long days of legit international rugby but… there is always another excuse to have a beer or 10!
Let’s hope it’s as sunny as!

Now do not let this ruin your weekend… 😳😳

CrossFit Cardiff WoD
5 Rounds for time of:
20/18 Calorie row
15 Box jump overs (24/20”)
10 Dumbbell thrusters (2x50/35lbs)

WoD - Thursday 23rd March, 2023

We are nearly there, and no, not to the weekend. The 3rd anniversary of when we were pummelled into a proper shit lockdown! Nut’s how it’s been three years already! Let’s hope nothing like that ever happens to us again hey! Long forgotten! 26th March 2020!

Today’s workout is an example of so brutal programming coming your way. It could be 21 - 15 - 9, but no…

CrossFit Cardiff WoD
For time:
30 - 20 - 10
Deadlift (100/70kg)
Strict handstand press ups

Specialty
5 Sets
2 Squat snatch

5 Sets
20s Overhead snatch hold

WoD - Wednesday 22nd March, 2023

MID-WEEK and a savage thrashing for you, where, it pays to be a winner. If you run faster you get more rest. Tuck those thumbs in, wear tight shorts and no bullshit like… I could do this myself!! You won’t though will you?! 😄😁😆
Pick someone and race, Do it!

CrossFit Cardiff WoD
Every 3 minutes for 12 minutes:
400m Run
Rest 2 minutes
Every 1:30 minutes for 6 minutes:
200m Run

WoD - Tuesday 21st March, 2023

With a cheeky nod to CrossFit.com, the mothership, we have a brutal workout for you tomorrow. No part of my being is looking forward to doing this. You are not going to appreciate it.
No where to hide, not for 15 minutes… you and a pull up bar!

CrossFit Cardiff WoD
For 15 minutes climb the ladder of:
Minute 1: 1 Toes to bar and max burpees
Min 2: 2 Toes to bar and max burpees
Etc...

Specialty
5 Rounds
3 Strict ring muscle ups

Every minute on the minute, for 9 minutes
20s False grip hang
20s Chest to ring hold
20s Bottom dip hold

2 Rounds
20 Ring rows
10 Russian push-ups

WoD - Monday 20th March, 2023

I have two pieces of good news for you all:
1. The clocks will SPRING forwards this weekend, meaning that although you will get one hour less in bed… it will be mega bright in the mornings AND evenings. AAAAAND the summer time is a coming!
2. I have had a word with the coaching team and we are upping the anti on the programming. It is going to get harder! 😁🤪😳

What does harder mean… not necessarily more load or more volume but, more intensity, and more challenging combinations. Typically resulting in more “fun.”
So… get ready, you have been warned!

CrossFit Cardiff WoD
Squat Snatch EMOM:
0 - 4min: 3 Squat snatches
4 - 6min: rest
6 - 10min: 2 Squat snatches
10 - 12min: rest
12 - 20min: 1 Squat snatch

The goal…start light and straight, get heavier and climb, max out.

WoD - Friday 17th March, 2023

Finish the week with a cheeky bit of strength, getting your legs messed up enough for sitting on your arse for the entire Saturday, watching belt fed rugby!

Enjoy your weekend! ❤️

CrossFit Cardiff WoD
3 - 3 - 3 - 3
Front Squat

WoD - Thursday 16th March, 2023

The only thing you’re getting today, is the workout… zero banter!

ENJOY!

CrossFit Cardiff WoD
4 Rounds each for time:
500m Row
Rest 3 minutes between rounds

Specialty
5 - 3 - 1
Touch and go power snatch

5 - 3 - 1
Touch and go squat snatch

WoD - Wednesday 15th March, 2023

Hump day. And what a day you are going to have. It’ll feel like you’ve been climbing a massive hump after this. No moaning now please Ricky my man, I don’t even want to see that hand move around to hold your own back! NOPE!

CrossFit Cardiff WoD
For 4 rounds:
Within 3 minutes, complete:
20/16 Calorie assault bike
30 Wall balls (20/14lbs)
Rest 3 minutes between rounds