WoD - Friday 23rd June, 2023

The weekend has arrived, be sure to fill it with fitness, coffee, beer, BBQs, mates, dogs, motorbikes, beaches, the sea, sun, a cwtch or 2, and not stressing out delivering a best mans speech to a French wedding… like I will be!

CrossFit Cardiff WoD
2018 Regionals Event 5
For time:
50 Handstand press ups
50 toes to bar
50 Calorie assault bike
50 Dumbbell box step - overs
50ft. Right-arm dumbbell overhead lunge
50-ft. Left-arm dumbbell overhead lunge
Dumbbells: 2x 50/35lb*

*For the step ups only, you aren’t expected to carry two dumbbells in your right hand and lunge them 50ft across the gym… although that would be funny to watch!

WoD - Thursday 22nd June, 2023

Well none of you are going to rock up for this workout are you. Those cherries will be picked!

Although it is only 3200 total meters, if certainly will not feel like that!

CrossFit Cardiff WoD
8 Rounds for time:
Run 400m
Rest 90 seconds

Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch

Every minute for 5 minutes
3 Power snatch

Every minute for 5 minutes
1 Power snatch

3 Sets
1 Length front rack carry
20 Hip extensions

WoD - Wednesday 21st June, 2023

This is it dude, Janet buddy, hump day! You know, the one in the middle, over the “hump”, you know… the hill! Meaning that it is downhill from here! Presumably to the weekend where you all get these mystical beasts termed days off.
Now the only caveat to that is that if, like you… you don’t really work all of the days of the week! 😉

CrossFit Cardiff WoD
5 rounds of
Within 3 minutes complete 20/15 calorie assault bike
Max rounds of “Cindy”
Rest 2 minutes in between rounds

“1 Round of Cindy”
5 Pull ups
10 Press ups
15 Air Squats

WoD - Tuesday 20th June, 2023

Within no time at all I will be putting July in the title of this blog, meaning that we are already on the years hump day, not a Thursday as Janet thinks, but the middle of the year. Billy Bonkers how quickly that’s gone!

CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5
These are straight and heavy sets

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups

3 Sets
5 Strict toes to rings
10 Deficit push - ups
20 Second chest to ring hold

WoD - Monday 19th June, 2023

So, it takes 11 seconds to do one pull up…

Last Wednesday’s workout was pretty savage, 21 - 15 - 9 of calories and pull ups if you are struggling to remember. Now it hit folk pretty hard but maybe not everyone quite as hard as Meg, she was in a fair bit of discomfort let’s just say.
I clearly wanted to know what all the fuss was about and so did it myself later that day and looking back on a video (very rarely do I video workouts and annoyingly I choose to film this one) I had miss counted my first set of pull ups, doing only 20 reps. BASTARD.

Well Meg clearly had some unfinished business and so I asked if she wanted another crack. This time she also vomited but, before the workout in nervous anxiety, rather than post and due to its effect!
Fair play to you dude. Doing these things for the first time is hard enough, but repeating them when they hurt you so badly just a few days ago is something else! Legend! She also smoked her time!

That reminds me… it’s coming by the way…

Ps. Doing 21 pull ups instead of 20 added 11 seconds to my time because I was far more of a pussy on the bike!

CrossFit Cardiff WoD
3 rounds of:
Within 2 minutes complete:
450/400m row
Max power cleans (100/70kg)
Rest 4 minutes between intervals

WoD - Friday 16th June, 2023

A very well deserved Friday feeling! After a tough week of training, what’s better than polishing yourself off with some higher skilled gymnastics and some cheeky cardio.
Get ready for a complete smashing tomorrow, too, i’m guessing! Who cares, its the weekend, do your worst Mikey B!!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 minutes of:
5 Ring muscle ups
15 Box jumps (24/20”)
60 Double unders

Enjoy!

WoD - Thursday 15th June, 2023

Today we are going to tone down the pace and up the load, get chalk NO WHERE, slap each other butt cheeks and have a good fashioned old good time, lifting some heavy shit!

Enjoy!

CrossFit Cardiff WoD
Clean and Jerk:
3 - 2 - 1 - 1 - 1

Specialty
Weightlifting
Every minute for 5 minutes
5 Power snatch

Every minute for 5 minutes
3 Power snatch

Every minute for 5 minutes
1 Power snatch

3 Sets
1 Length front rack carry
20 Hip extensions

WoD - Wednesday 14th June, 2023

Mid - week and what a mid week for you! You are not going to like this, not one bit!

I kind of gave you that speal yesterday, but this time I REALLY mean it! 😬😬

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Calorie assault bike
Pull ups

Sorry not sorry!

WoD - Tuesday 13th June, 2023

I am not going to bother fluffing you guys up, baffling your brains with bullshit and attempting to convince you that this is going to be nicer than it really is going to be… i’m just going to give it to you both barrels.
Are you ready?

CrossFit Cardiff Partner WoD
For time:
400m run
42 Back squats (80/60kg)
400m run
30 Front squats (70/50kg)
400m run
18 Overhead squats (60/40kg)
Split squats equally and run together

Good luck!

Specialty
Strict ring muscle up
Every 3 minutes for 15 minutes:
3 Strict L-sit ring muscle ups

3 Sets
5 Strict toes to rings
10 Deficit push-ups
20s chest to ring hold

WoD - Monday 12th June, 2023

Welcome to a new week and apparently the surface of the sun! Now, that is not a complaint and neither should you lot complain about the heat because… before you know it it will be freezing cold again!

Tomorrow we have a cheeky little workout stolen from CrossFit.com, the mothership. Row hard, pick that barbell up and push press (not jerk) until your little shoulders blow up… put the barbell down and repeat until the timer beeps. Record the number of accumulated push press.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
500m Row
Max reps push press (50/35kg)

WoD - Friday 9th June, 2023

Okay I lied, sorry! This is pretty fricking vile, so long as you really want it to be. Not though, as bad as last Friday… that truly sucked!

Anyway, the weekend is here… ENJOY!

CrossFit Cardiff WoD
5 Rounds of, within 2 minutes:
5 Hang power snatch (50/35kg)
10 Overhead squat (50/35kg)
Max 25ft shuttle runs
Rest 3 minutes between rounds

WoD - Thursday 8th June, 2023

Let’s hope that I was telling the truth yesterday, and things genuinely can only get better!

I was, depending on what you prefer obviously. No weirdo actually enjoys the feeling that bike creates in your quads… surely?

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
60 Double unders
Partner 1 starts on the AMRAP while partner 2 runs 400m
Athletes switch following each 400m run

Specialty
Weightlifting
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 deadlifts

WoD - Wednesday 7th June, 2023

Mid-week and we have an absolutely vile workout for you. No where to hide, sprint and hang on for dear life!

Surely the week can only get better from here on in… fingers crossed anyway!

CrossFit Cardiff WoD
3 Rounds for time:
10 Chest to bar pull ups
15/12 Calorie assault bike
20 GHD Sit ups

Can you see how you WILL look like an adonis on the beach. Legs. Shoulders. Abs!

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.