Workout of the day
Enjoy your weekend, do NOT get smashed on Sunday night and expect that Murph will feel good! 😉
You have been warned! Oh and… good luck with this one…
CrossFit Cardiff WoD
9 - 6 - 3
Power snatch (80/60)
Burpee box jump overs (36/30”)
Rest 8 minutes
9 - 6 - 3
Power clean (80/60)
Burpee box jump overs (36/30”)
Nearly nearly at the weekend. Only one more day of an utter thrashing before you are into the millionth 3 day weekend of the year. 2023 has been kind to the bank holiday benefiters.
CrossFit Cardiff WoD
120 Wall balls (20/14lb)
120 Calorie row
Specialty
Every 30 seconds for 3 minutes
1 Squat clean
Rest 2 minutes
Every 45 seconds for 4:30
1 Squat clean
rest 2 minutes
Every minute for 6 minutes
1 Squat clean
3 sets:
20s front rack hold
5 RDLs
Welcome to hump day!
Now seeing as I have some time off, it is not hump day for me and I am way too busy doing nothing, so…
CrossFit Cardiff WoD
7 Rounds for time:
7 Bar muscle ups
10/7 Calorie echo bike
3 Front squats (100/70kg)
As you all already know (as I’m sure you’ve read the facebook post) we have a bank holiday this coming Monday and are therefore doing the workout “Murph” a tradition within the CrossFit community as a whole. It will be extremely challenging and you will be needing some significant morale to keep you going.
I firmly suggest not arriving to the gym hung over to do it but, there is no true to the rumour going around that the workout must be completed as a 100, 200, and 300 fashion.
The morale of the story… don’t listen to what Tom Walker says!
CrossFit Cardiff WoD
Overhead squat
5 - 3 - 1 - 1 - 3 - 5
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
WHAT A WEEKEND! There’s been some fitness, lots of coffee, sun and way too much beer! Fast motorbikes, dogs on beaches and unfortunately, pressure washers but… it can’t all be good!
Roll on next weekend for more of the same please!
Now you might just be over last weeks abDOMS just enough to not shit yourself during this workout… or maybe not!
CrossFit Cardiff WoD
25 - 20 - 15 - 10 - 5
GHD sit ups
5 - 4 - 3 - 2 - 1
Rope climbs
200m run after each round
The end of another week and this weather is WAAAAY better! Don’t say anything unless it buggers off. I am writing this on Monday so sorry if it already has!
Have an awesome, fitness filled weekend!
CrossFit Cardiff WoD
5 Rounds within 2 minutes complete:
18/15 Assault bike calories
50 Double unders
Max toes to bar
4 minutes rest between rounds
Let’s hope those legs have some strength left in them. They are going to need it for some heavy arsed lifting!
No angry cats please!
CrossFit Cardiff WoD
5 - 4 - 3 - 2 - 1
Deadlifts.
Build load as reps decrease
Specialty
Jump warm up
15 minutes to build to a heavy complex of:
1 Power clean, 1 hang power clean, 1 front squat, 1 shoulder to overhead
Strict press
5 - 3 - 1
And when this workout comes out, classes are rammed… weird!
Hell of a job on yesterdays 5k! The only thing I am disappointed at is that Nicole did not follow everyone around while pedalling her bike and shouting on the mega phone!
Next time.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of
40 Air squats
20 GHD sit ups
10 Bar muscle ups
With a cheeky, fast paced and fun (if you ignore the thrusters) partner workout to start you off it’s time to find out who of you are the cherry pickers!
There’s no way you are due a rest day yet!
Specialty is going to be rammed!
CrossFit Cardiff WoD
For time:
5 KM run
Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.
3 Sets
5 Strict chest to ring strict pull up
10 Dumbbell bench press
10 Weighted tuck up
Ah a rare non bank holiday Monday in May when the majority of you lazy f*cks have to actually do something! 😉 Calm down, I’m joking!
Man you actually have two of them, back to back! How will the world cope?
Don’t worry though, you’ll be back to 4 day weeks before you know it!
Just as a prior warning, this week is going to hurt! 😁
CrossFit Cardiff Partner WoD
For time:
10 Rounds:
5 Clean & jerks
7 Bar facing burpees
10 Rounds:
5 Thrusters
7 Bar facing burpees
Barbell weight 60/40kg
These are I go, you go rounds
You made it, another week in the books, a week of some bad ass workouts… you are a little bit fitter than you were this time last week. You just don’t feel like it right now is all.
Some decent food and some beer (wing and yang) and you will feel like a new legend!
Enjoy the weekend. Let’s hope for sunshine!
Just remember, this is not the optimal cherry picking season!
CrossFit Cardiff WoD
3 Rounds each for time:
1,000m Row
Rest 5 mins between rounds
This is a workout where you need to look to find another gear, go hard per round, the reps are low and you have a designated rest. It will though… be savage! GOOD LUCK!
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
CrossFit Cardiff WoD
Holbrook
10 Rounds for time:
5 Thruster (50/35kg)
10 Pull ups
100m Sprint
Rest 1 minute
Specialty
5 Sets
2 Squat snatch
5 Sets
2 Overhead squat - 5 second pause at the bottom
What’s better than knowing that you are on a hump day and headed quickly towards the weekend… a top level mid-week thrashing!
The top prize goes to the individual who can guess which parts of the body that will be taxed during this little kicking?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 Toe to bar
20 Kettlebell swings (24/16kg)
40 Double unders
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
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.
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”)
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
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.
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
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
