WoD - Tuesday 9th May, 2023

Back into the thick of it, with no more bank holidays… for 3 weeks. Tough!

You have the chance to pummel your legs with some heavy squats tomorrow, let’s make them super heavy! Heavy enough that a single tear rolls down your cheek and you aren’t sure whether you are going to be able to stand the thing up, shit yourself or possibly both!?

CrossFit Cardiff WoD
Back squat
10 - 10 - 10 - 10
For max load

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

3 Sets
5 Strict chest to bar pull ups (2 second pause at the top
10 Strict ring dips
20s Ring support L-sit

WoD - Monday 8th May, 2023

Evening all! Here’s to hoping that you all had a good time over the weekend and DID NOT vomit in my gym during the beer mile! And, if you did vomit outside, I won’t be slipping over in it when next coming to the box. 😉

Remember, thanks to the new King, lots of you have the day off tomorrow! It is a bank holiday. The timings of the gym’s opening hours are up on team up and are below:

Monday May 8th Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie assault bike
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
10 Burpees
25ft Single arm dumbbell overhead walking lunge (50/35lbs)
These are you go, I go rounds.

WoD - Friday 5th May

It’s like you are in a time machine.

I am truly dribbling now. The dogs are going to get fed and that’s me… I either drink more beer or… Zzzzz

Enjoy getting smashed for the new 👑

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
9 Toes to bar
9 Pull ups
12 Box over jumps (24/20”)

WoD - Thursday 4th May, 2023

It is currently Sunday afternoon, with the fire on, two snoozing doggo’s cwtching up to me. A slight beer and wall ball hang over with the docile tones of Joe Rogan in the background… I think that not falling asleep right now is going to be as hard as this workout…

CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
GHD sit ups
Overhead squats (100/70kg)

Specialty
Within 15 minutes, for load
”Bella complex”
1 clean, 1 shoulder to overhead, 1 front squat, 1 shoulder to overhead.

5 - 5 - 5
Strict press

WoD - Wednesday 3rd May, 2023

What the f**k is up with my laptop and why won’t it let me copy and paste anything! 1st world problems I know, but it isn’t helping at all with my plagiarism of things on the internet!
I am having to use the brain cells that I DO not have!

A well loved blast from the past…NOT!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
Row 500m
Run 400m

GOOD LUCK!! I remember not being able to walk down the stairs after doing this.

WoD - Tuesday 2nd May, 2023

Back to the normal schedule… until the next time anyway… less than a week away.

Get your cucumber sandwiches, pots or teas and jam scones ready to go for the up and coming street parties. I reckon it’s going to go off!!

If Nicole starts giving you grief about your lunge steps being improper technique due to their length, ignore her, she’s having a moment!

CrossFit Cardiff WoD
Back rack walking lunges
16 - 16 - 16 - 16

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

3 Sets
5 Strict chest to bar pull ups (2 second pause at the top)
10 Strict ring dips
20s ring L-sit support

WoD - Bank Holiday Monday 1st May, 2023

Two in a row! You lucky, LUCKY buggers. Enjoy the chilled time off, celebrating the King you love so dearly and all that and… make sure you turn up to class when they are running and not when they are not!

Anyway, get up, go and rid yourselves of your super Sunday hang overs with a vile workout before you head back out to get yourself another!

CrossFit Cardiff WoD
Complete as many reps as possible within 5 minutes of:
1 Squat clean
1 Shoulder to overhead
Barbell 70/50kg
Rest 10 mins

2 Rounds, each for time:
30/25 Calorie assault bike
Rest 3 minutes between rounds

WoD - Friday 28th April, 2023

Happy Friday you legends, you have made it again, through another 5 days of utter savagery! Well you have 3 days (some) of you, to recover from it fully!

Enjoy your bank holiday weekend! But before you do, make sure you LISTEN intently to the brief of tomorrow’s workout. Because…

CrossFit Cardiff WoD
Every 4 minutes for 9 rounds:
1. 3 minutes max calorie row
2. 3 minutes max calorie assault bike
3. 600m run

WoD - Thursday 27th April, 2023

Told you you should’ve said no to that workout yesterday, just no! But you didn’t listen to me did you. And now your body wants to end itself!

It’s all good! Back for more! And what a workout, this honestly scares the shit out of me!

CrossFit Cardiff WoD
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (135/95lb)
6 Press ups
9 Air squats
Rest for 1 minute and repeat for a total of 5 cycles. This will be a cumulative score.

Specialty
5 sets of:
Squat snatch, overhead squat

5 Sets of:
20s overhead snatch hold
*all sets building in weight

WoD - Wednesday 26th April, 2023

Mid week and almost over the hump!

Please remember that this coming Monday is a bank holiday, the hours have been updated on team up to reflect such and are posted below. Get your sweet arses booked in please!
All other hours over the weekend remain the same.

Monday May 1st Bank Holiday
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00

CrossFit Cardiff WoD
50/40 Calorie echo bike
Rest 5 minutes
50 pull ups
25/20 Calorie echo bike

Your immediate response to this workout should be… no!

WoD - Tuesday 25th April, 2023

A rare opportunity to perform a part A and B, the only issue for you guys is that they are the same movement. Sorry!

Get those butt cheeks fired up… i’d say ready for the summer but I am convinced that it is in fact not coming this year!

CrossFit Cardiff WoD
A: Within 10 minutes complete a heavy single front squat

B: 10 - 10 - 10
Front squat at 70% of part A.

Gymnastics
Strict ring muscle up

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

3 Sets
18 banded strict pull ups
12 Russian press ups
25s Hanging L-sit

WoD - Monday 24th April, 2023

Did everyone’s phones go mental at 3pm yesterday? Anyone else a little nervous about the British government being able to control our phones, everyones phones, remotely. BONKERS!

Is it big brother, for real?!

It doesn’t matter anyway, if they start turning on your microphone as well as your speaker, all they will hear is you all dropping barbells. Unlucky!

Tomorrow’s workout is a repeat from 2020, a workout performed during lockdown, in the back garden and one that left a huge mark. As you can see from the picture. 😳

CrossFit Cardiff WoD
12 - 9 - 6
Deadlift
Hang power snatch
Overhead squat
(60/40kg)

Athletes perform 12 reps of each movement, 9 of each and then 6 of each.

WoD - Friday 21st April, 2023

Happy Friday you legends! I hope you have all had a good week, the pain from Angie has eventually subsided and your drinking arm is ready and awaiting some serious usage over the up and coming weekend!

But… before that… we shall pay some respect for the result a very sad accident.

CrossFit Cardiff WoD
“Sadie Jane”
Complete as many rounds and reps as possible within 23 minutes of:
16 Shuttle runs (25ft = 1 rep)
9 Bar facing burpees
3 Power cleans (185/125lbs)

WoD - Thursday 20th April, 2023

I will be away from the 8am class tomorrow, at a good friend of mines gym in Amsterdam for a day’s training and development with some very cool cats from Europe.
I have been tasked to SMASH them (not quite the language used but whatever) with a workout. They are getting a gnarly hero WoD (I’m doing it too don’t worry) that may feature at a gym near you very soon!

You will know about it when it does… trust me.

CrossFit Cardiff WoD
Back Rack Walking Lunges
10 - 10 - 10 - 10 - 10
Heavy straight sets

Specialty
5 sets of:
1 Push jerk, 1 split jerk

5 - 5 - 5
Push press

WoD - Wednesday 19th April, 2023

A mid week thrashing is awaiting you, you lovely lot! It might be similar to last Wednesday but I seriously hope not! As, that was the most amount of carnage I think that has ever been witnessed at CrossFit Cardiff. Within the first round there was vomit everywhere.
I’ve told at least 23 people about it already!

NO MORE PLEASE!

It is obviously Nicoles our fault, for programming such a shitter of a workout! Complaints to nicole@crossfitnoonegivesafuck.com please!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of
5 Snatch (70/50kg)
20 Toes to bar

WoD - Tuesday 18th April, 2023

Hopefully you guys are all still able to wash your hair, brush your teeth, reach the jar on the top shelf that you didn’t know you needed before you did Angie, and and NOT about to admit yourself to UHW with DOMs on DOMs!

Just in case you were feeling good, this will help…

CrossFit Cardiff Partner WoD
For Time:
1 Mile run
5 Rounds of:
25/20 Calories assault bike
20 Dumbbell thruster (2 x 50/35lbs)
1 Mile run
Athletes will run together and split all other reps as required

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

3 Sets
18 Banded strict pull ups
12 Russian press ups
25s Hanging L-sit

WoD - Monday 17th April, 2023

Do NOT talk too loudly about how cool it is to have a big orange ball in the sky, or post too many enjoyable afternoons or evenings, sat by an expanse of calm water waffling about how happy you are about sipping cocktails in the sun wearing shorts… you will scare it away!

Just quietly and smugly enjoy!

Now then, tomorrow’s workout is an old school classic! One of the very first. BE CAREFUL, you cannot enjoy a sunny evening cocktail when you are in hospital with rhabdo… you’ll have to use a shitty straw!
Although I might here you say… “I’ve got this…” none of you will be beating this fucking savage…

And it’s not because he anchored his feet in the sit up. It’s because he is a SAVAGE!!!

CrossFit Cardiff WoD
“Angie”
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

WoD - Friday 14th April, 2023

Happy Friday you lovely lot! You have survived yet another week of us attempting to end your worlds, a very well done!

The weekend is near, I said near, not now! There is just one more thing to do…

CrossFit Cardiff WoD
21 Pull ups
21 Deadlifts (100/70kg)
15 Chest to bar pull ups
15 Deadlifts (120/90kg)
9 Bar muscle ups
9 Deadlifts (140/110kg)

ENJOY!

WoD - Thursday 13th April, 2023

We are getting closer to a weekend of… pain! The return of Mikey B! He’s had a couple of weeks off on honeymoon, is well rested and looking forward to delivering a top level thrashing this Saturday!
You lot are going to love it!

But, before you get too excited about that…

CrossFit Cardiff WoD
3 Rounds of:
7 Front squats
13 Back squats
This is a superset, kind of!

Specialty
5 sets of:
1 Push jerk, 1 split jerk
5 - 5 - 5
Push press

WoD - Wednesday 12th April, 2023

All you have to remember is that it all just gets you fitter, more capable, more attractive to whoever, allows you to park easily within the lines, no matter the pressure! Leaves no doubt that you will catch every bus that you ever need to, allows you to jump higher, smile wider and love deeper… and all it costs you is just a little bit lot of pain!

CrossFit Cardiff WoD
With a 32 minute running clock, every 8 minutes complete:
15/12 Calorie assault bike sprint
10m Sandbag lunge
6 Sandbag over shoulder
10m Sandbag lunge
15/12 Calorie assault bike sprint