WoD - Tuesday 6th June, 2023

Now after that utterly savage complex, indeed true should you have lifted a load that made you want to shit yourself half way through.

Now then, rather than create that issue again, tomorrow you guys are going to get yourselves pumped to the ying yang and get your shoulders ready for the beach!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
15 Dumbbell shoulder to overhead (2x50/35lb)
10 Burpees

GOOD LUCK!!

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.

3 Sets
6 Strict chest to ring strict pull up
12 Dumbbell bench press
12 Weighted tuck up

WoD - Monday 5th June, 2023

Tick are little pricks… especially when they are stuck in your dogs necks. NOT a fan! They however, literally couldn’t give a shit! Savages!

A bit like you guys when I throw some utterly disgusting assault bike sprints at you. Savages you understand, not pricks! 😉

CrossFit Cardiff WoD
5 Rounds for load:
6 Deadlift
4 Hang power cleans
2 Front squats

Rest as needed between sets, these are touch and go, no resting other than with the bar somewhere off the floor.

WoD - Friday 2nd June, 2023

Enjoy your weekends at park runs, back garden fitness or potentially even giving your aching bodies a well earned rest! Whatever it is, get ready for a high level thrashing on Monday morning!

See ya…

CrossFit Cardiff WoD
For 5 rounds, within 2 mins complete
25 Toes to bar
Max rep ground to overhead (80/60kg)
Rest 4 mins between rounds

WoD - Thursday 1st June, 2023

I can’t do it again. I will just say… pinch, punch, first of the month!

PLEASE REMEMBER THAT THE BOX IS CLOSED THIS WEEKEND FOR THE L1

Now then, today’s workout is a bit of a punch in the respectful reproductive organs. The goal… unbroken thrusters. Please enjoy!

CrossFit Cardiff WoD
For time:
30 Calorie assault bike
30 Bar muscle ups
30 Thrusters (40/30kg)

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 Romanian deadlift

WoD - Wednesday 31st May, 2023

The last day of May… JESUS! On to the J’s, and then we are one month shy of the “embers! Xmas trees will be up before you know it!

I’d better get my arse in gear trying to find somewhere that will put up with you all for a Christmas party!

SHIT THE BED!!!

CrossFit Cardiff WoD
Back rack walking lunge
18 - 18 - 18 - 18

WoD - Tuesday 30th May, 2023

Welcome back from a long weekend of fun, fitness and dirty, stinking hang overs!

Congrats to all those who competed at the Bournemouth 7s event over the weekend, a big shout out to the top girls who stood on the dizzy heights of the podium… legends!

Back to regular hours and a chance to hide in two places…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
30/25 Calorie row
100 Double unders
30 Dumbbell snatch (50/35lbs)
Partners to split reps as required

Specialty
Every 3 minutes for 15 minutes
1 Strict ring muscle ups, 4 ring dips, 1 negative ring muscle up.

3 Sets
6 Strict chest to ring strict pull up
12 Dumbbell bench press
12 Weighted tuck up

WoD - Bank holiday Monday 29th May, 2023

Please double and triple check the workout timings for tomorrow, so as you do NOT show up for the 06:30 class.
To make it easy, there is one class at 10am, one workout and zero time caps! ENJOY!!!

CrossFit Cardiff WoD
"Murph"
For time:
1 mile Run
100 Pull ups
200 Press ups
300 Squats
1 mile Run

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 this 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.

WoD - Friday 26th May, 2023

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”)

WoD - Thursday 25th May, 2023

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

WoD - Wednesday 24th May, 2023

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)

WoD - Tuesday 23rd May, 2023

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

WoD - Monday 22nd May, 2023

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

WoD - Friday 19th May, 2023

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

WoD - Thursday 18th May, 2023

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

WoD - Wednesday 17th May, 2023

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

WoD - Tuesday 16th May, 2023

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

WoD - Monday 15th May, 2023

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

WoD - Friday 12th May, 2023

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

WoD - Thursday 11th May, 2023

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

WoD - Wednesday 10th May, 2023

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