WoD - Tuesday 1st August, 2023

Pinch, punch…

Now you might think that this is the workout this week that is going to make you vomit AAAALL over the gym… NOPE! You still have that magic to come!

This is long and slow, ish, endurance. You should still not be able to walk up or down the stairs afterwards though!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 30 mins of:
500m Row
30/25 Calorie assault bike
Partners start on alternative pieces of equipment and switch once both have been completed.

Specialty
Every 2 minutes for 12 minutes:
2 - 3 rope climbs

3 Sets
5/5 Mixed grip pull ups
5 Ball ups
30s GHD hollow hold

WoD - Monday 31st July, 2023

Man, the last day of July, meaning that before you know it we will be on the ‘bers! SHIT!

Before that though, you have some serious DOMs to rack up with a pretty funky benchmark girl!
Watch this machine Kari Pearce destroy everyone in this workout at the games. She achieved over 23 rounds!

Absolutely mental!

CrossFit Cardiff WoD
‘Mary’
Complete as many rounds and reps as possible within 20 mins of:
5 Handstand push ups
10 Pistol squats
15 Pull ups

WoD - Friday 28th July, 2023

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

CrossFit Cardiff WoD
“Manion”
7 Rounds for time of:
Run 400m
29 Back squats (60/40kg)

WoD - Thursday 27th July, 2023

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

CrossFit Cardiff Partner WoD
“Horton”
With a partner, 9 Rounds for time:
9 Bar muscle ups
11 Clean and jerks (70/50kg)
50 Yard buddy carry

Specialty
Every 2 minutes for 18 minutes:
1 Snatch, 1 hang snatch

3 sets
8 Snatch grip deadlifts

WoD - Wednesday 26th July, 2023

You should be able to lift heavy under duress and high heart rate. If you can do that you can do anything!

Guess what that snatch is by the way, power or…

CrossFit Cardiff WoD
5 rounds, each for time and load:
20/18 Calorie row
1 Snatch
Rest 5 minutes between rounds

WoD - Tuesday 25th July, 2023

You legs will not appreciate this workout tomorrow but… they will like it better than Friday’s! 😳😬

CrossFit Cardiff WoD
3 Rounds for time:
20 Deadlift (80/60kg)
30 Wall balls (20/14lbs)

Specialty
Every 2 minutes for 12 minutes:
2 - 3 Rope climbs

3 Sets
5/5 mixed grip pull-ups
3 Ball ups
10 Weighted partial range of motion GHD sit up

WoD - Monday 24th July, 2023

Welcome to a new week, one where we are safe in the knowledge that you are able to by PB157 on amazon! What a great time to be alive.

This however, won’t make your lives any better, in the short term at least! Sorry not sorry…

CrossFit Cardiff WoD
5 Rounds, starting a new round every 5 minutes:
15/12 Calorie assault bike
10 Box facing burpee (24/20”)
Sprint 100m

WoD - Friday 21st July, 2023

Not wanting to wish my life away but I can’t wait for Friday to come, and not because of this shit show…

A games inspired workout…

CrossFit Cardiff WoD
50 Toes to bar
1 Mile run
50 Chest to bar pull ups
1 Mile run

WoD - Thursday, 20th July, 2023

You legends are nearly there. Just two more days before Mikey B really steps it up to a high level thrashing! And then you are all really fucked going to have fun!

CrossFit Cardiff WoD
3 rounds for time:
10 Front squats (100/70kg)
60 Double unders
30 GHD sit ups

Specialty
4 Sets:
1 - 1 - 1
Power snatch
rest 20s between reps and 2 minutes between sets

3 - 3 - 3
Overhead squat
3 second pause at the bottom of each rep

WoD - Wednesday 19th July, 2023

Seeing as it’s still the same day as it was when I said I had the door to fix and the insurance to get, I’ve not done it yet and so need to move my arse before the sun comes down!

Meaning all I have for you is that I told you so…

CrossFit Cardiff WoD
60/45 Calorie echo bike
30 Bar facing burpee
30 Clean and jerks (50/35kg)
60/45 Calorie echo bike

Nicole is an evil bitch… good t-shirt design?

WoD - Tuesday 18th July, 2023

I have got a shed door to fix and motorbike insurance to renew and so… I am getting my arse on a telephone waiting list AND drilling holes simultaneously. Meaning I have no time for this banter and only enough to post likely the nicest thing you will do within the walls of CrossFit Cardiff this week! 😬

Meaning, enjoy it while it lasts!

CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 3 - 3
Build load each set

Specialty
Every 2 minutes for 12 minutes:

2 - 3 Rope climbs

3 Sets
5 - 3 - 1 Chin ups (build each set)
3 Ball ups
10 Weighted partial range of motion GHD sit up

WoD - Monday 17th July, 2023

For any one who did Saturday’s workout, and then essentially did it again on Sunday, plus two more workouts one of which being a hero, tomorrow might hurt a lot little!
Other than Meg, you should all be fine! 😉 Unless of course, you disregard this next message…

WEAR SOME FORM OF PROTECTION ON YOUR WRISTS

CrossFit Cardiff Partner WoD
10 Rounds for time
4 Strict ring muscle ups
7 Strict handstand push ups
12 Kettlebell snatch (32/24kg)

These are I go, you go rounds.

WoD - Friday 14th July, 2023

Here we go, that Friday feeling. The last day of the week for you to get right after it, prepping yourself for a solid weekend ahead. Hopefully that will involve some sort of rest and downtime.
Have a good one!

CrossFit Cardiff Partner WoD
With a 25min running clock:
Complete 1.5 mile run then as many rounds and reps as possible of:
12 Chest to bar pull ups
9 Double Dumbell hang squat cleans (50/35lbs)
60 Double unders

WoD - Thursday 13th July, 2023

Unfortunately for you lot, I was working last weekend but had a bit of downtime and was listening to another trainer lecture the conceptual framework of CrossFit. During my mind drifted to developing workouts as he talked about CrossFit.com examples. Sorry, they are coming your way and are not nice.

CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Deadlift
These are heavy and straight sets

Specialty
4 Sets:
1 - 1 - 1
Power snatch
Rest 20s between reps and 2 minutes between sets

3 - 3 - 3
Overhead squat
3s pause at the bottom of each rep

WoD - Wednesday 12th July, 2023

HUMP DAY! Once you have done this you are officially headed downhill. Not a bad place to be! The only issue is that there might be a couple of bumps before you hit the weekend. This workout being one of them…

A repeat of something pretty nasty, if you remember it!

CrossFit Cardiff WoD
4 Rounds of, within a 3 minute window:
20/17 Calorie row
8 Burpees over rower
Max wall balls*
Rest 3min after each round

*4 burpee for every break

WoD - Tuesday 11th July, 2023

The ball is rolling, you have hit the ground running, the week is underway! You have jumped into the zip line, onto the ski ramp… I’m out… all you have to do now is hold the f**k on!

You will be needing to work hard in order to do so! 😉

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 mins of:
20 Toes to bar
20 Box jump overs (24/20)

Specialty
Every 2:30 Minutes for 15 Minutes:
*1 Strict muscle up
*3 Ring dips

3 Sets:
10 Elevated ring rows
10 Tricep extension
10 Weighted sit ups

WoD - Monday 10th July, 2023

Welcome to a new week, you may not have appreciated last week’s programming, maybe thinking that Mikey was attempting to kill you but… don’t get too excited. This week isn’t going to be much better! 😬

Just smile, wave and enjoy! This workout has been SCALED DOWN, from one that Greg Glassman wrote a long time ago. He is even more sadistic than us.

CrossFit Cardiff WoD
3 Rounds for time:
6 Thrusters
12 Ring muscle ups
8 Power snatch
Barbell load 75/50kg

Told you!

WoD - Friday 7th July, 2023

Well if you have made it this far I am genuinely impressed. But someone is ready to roll their sleeves up and give the weekend a good thrashing! Roll on the Saturday class!

CrossFit Cardiff WoD
5 Rounds for time:
10/12 Calorie assault bike
24 Med ball cleans (20/14lbs)
Rest 3 minutes between rounds

WoD - Thursday 6th July, 2023

You are nearly there but, there is just one problem. Well actually, three problems… 😬

Good luck, you are GOING to need it!

No rest between each triplet, apart from when you are on your knees begging for mercy!

CrossFit Cardiff WoD
For time:
21 - 14 - 7
Pull ups
Power snatch (40/30kg)
Burpee

15 - 10 - 5
Chest to bar pull up
Power snatch (40/30kg)
Burpee

9 - 6 - 3
Bar muscle up
Power snatch (40/30kg)
Burpee

Specialty
4 Sets:
1 - 1 - 1
Clean and jerk
Rest 20s between reps and 2 minutes between sets

3 - 3 - 3
Front squat
2s pause at the bottom of each rep

WoD - Wednesday 5th July, 2023

Mid-week and a decent level thrashing for you. Just in case your legs weren’t fucked already! Good luck…

CrossFit Cardiff WoD
3 Rounds for time and load:
800m Run
10 Push press
Rest 3 mins between rounds

For these rounds, run fast and pick the heaviest weight, that you can perform for 10 reps. Increase load each round if possible.