Workout of the day
I mean if a 26 minute AMRAP isn’t going to sort you out then this certainly will!
And don’t worry, we are long past cherry season, no need to bother! 😉
CrossFit Cardiff WoD
For time:
800m - 600m - 400m - 200m
20 - 30 - 40 - 50
Run
Wall balls (20/14lbs)
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
Every minute for 5 minutes:
1 - 3 Pull overs
3 Sets
3 Ball ups
30s GHD hollow hold
I hope you are all nursing some serious hang overs. What better way than to get into the box and flush them out with a cheeky hero workout… none! Well maybe a “Bifta!” (not cannabis)
CrossFit Cardiff WoD
‘Jennifer’
Complete as many rounds and reps as possible in 26 minutes of:
10 Pull ups
15 Kettlebell swings (24/16kg)
20 Box jumps (24/20”)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Here we go, the weekend. And, not just a weekend but a bank holiday weekend. Go nuts and enjoy the crap out of a longer break before the ‘embers start.
Who else has seen Xmas decorations on the supermarket shelves already! Bonkers.
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 8 minutes of:
Row 15/12 Calories
5 Push jerk (80/60kg)
Rest 6 minutes
Complete as many rounds and reps possible within 4 minutes of:
Row 12/10 Calories
6 Burpee box jump overs (24/20”)
So when you see the workout set for tomorrow just remember, the weekend is very, very close! Not that that will matter as you will likely come on in with a smile first thing on Saturday for a top level kicking!
Anyway, Friday will be easy! Ish! 😬😁
CrossFit Cardiff WoD
For time:
Run 1000m
50 Toes to bar
25 Bar muscle ups
50 Toes to bar
Run 1000m
Specialty
3 - 3 - 3 - 3
Snatch balance
Every 2 minutes for 16 minutes:
3 Snatch
Now if yesterday wasn’t bad enough I have something to tell you. We have a surprise and it’s hidden in the style of fitness.
Not as nasty as usual, where you get absolutely no warning. Today I am giving you warning. No, not because I have gone soft, but not one of you would believe that I am actually going to make you do just a 5 min bike test.
Now then, if any of you saw the state of my last Wednesday evening, you will not be looking forward to your surprise. Remember, the benefits are delayed.
You will be just fine, once you are fine again…
CrossFit Cardiff WoD
A: Complete as many reps as possible within 5 minutes of:
Assault bike calories
Rest 5mins
B: Surprise!
Okay so I am sorry about this, kind of, but this is going to hurt like hell. Just so you are aware. It will be zero fun at the time but you will be able to hold your head high once over, safe in the knowledge that you survived something lots and lots of people wouldn’t!
Good luck and “I” promise I won’t program it for another 6 months at least. Eyebrows.
CrossFit Cardiff Partner WoD
Complete as many rounds and reps possible within 20 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
40/30kg
These are you go, I go rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Towel pull ups
3 Ball ups
30s GHD hollow hold
A week today is the last (I think) Bank holiday of the year, and the first for what seems to be a long while. Anyway, the timings for classes are below and have been updated on Team up.
Bank Holiday Monday hours
WoD: 10:00 - 11:00
Open Gym: 11:00 - 13:00
Let’s hope that you have all been able to bring your hands up high enough to wash your hair after that savage cardio class. Onwards and upwards to next week, it is going to be emotional.
CrossFit Cardiff WoD
Overhead squat
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Perform 30 double unders prior to each set.
Increase load throughout.
Here we go… the weekend! Get in once more though, as you need to get those glutes and boulders ready for the hot and sunny beach day that you may have at some point this year.
CrossFit Cardiff WoD
3 - 3 - 3 - 3
Strict press
3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3
Deadlift
Increase load each set
Over the hump and down the hill towards a less painful (although I doubt it) weekend of fitness and rugby. Fingers crossed!
You have a long and slow workout tomorrow. Get some shut eye, you're going to need it!
CrossFit Cardiff WoD
Complete as many rounds and reps possible within 30 minutes of:
100/80 Calorie assault bike
50 Wall balls (20/14lb)
1000m Run
50 Kettlebell swings (24/16kg)
Specialty
Work up to a heavy Bella Complex
Bella Complex:
1 Clean
1 Shoulder to overhead
1Front Squat
1 Shoulder to overhead
Just in time for your DOMs to kick in, the special feeling of knowing that you have safety in numbers.
Well, maybe not safety, but at least there are two of you…
CrossFit Cardiff Partner WoD
Starting a new round every 5 minutes for 25 minutes
100m Sprint
10 Overhead squats (70/50kg)
20 Toes to bar
100m Sprint
Split reps however, sprint together
What’s wrong with an absolute kicking on a Tuesday hey? Nothing that’s what!
CrossFit Cardiff WoD
Every 10 minutes for 3 rounds:
120 Double unders
15 Burpee box jump overs (24/20”)
25/20 Calorie row
Each round is for time
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 Mixed grip pull ups
3 Ball ups
30s GHD hollow hold
Welcome to a new week you legends! One where Nicole seems to have a vendetta against you all. What did you do to her?
Tomorrow being a great example, starting off with a new age and absolutely savage benchmark. Good luck!😳
Penblwydd Hapus to my namesake. Rory Dafydd Watson, 4 years young today!
CrossFit Cardiff WoD
“ANDI”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg
I am saying nothing until I click save and publish on this post.
CrossFit Cardiff WoD
“Sandbag Elizabeth”
21 - 15 - 9
Sandbag to shoulder
Ring dips
Man I am so close, this is happening!
CrossFit Cardiff WoD
For max load:
9 Overhead squats
15 Front squats
21 Back squats
Rest as needed between sets.
Specialty
5 sets
1 Clean, 1 hang clean
5 sets
2 split jerks
Nothing but this sorry! My gate is being released any second and I want to finish the bastards!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 14 minutes of:
400m Run
12 Box jump overs (24/20”)
18 Chest to bar pull ups
Anyone else suffer with airport anxiety? You for some reason best known to yourself decide to leave at the very last second and spend the entire drive bitching about the amount of “melts” on the roads, driving like their are taking Ms Daisy to her first class seat in 7 hours time.
The reason why is because when you actually arrive at the airport, you genuinely have gangs of time and can write blog posts about your experience to entertain you lot for a second.
Sunday night airport travel means far fewer pissheads.
CrossFit Cardiff WoD
4 rounds. Each for time:
18/15 Calorie row
15 Deadlifts
10 Hang power cleans
5 Shoulder to overhead
Barbell load 60/40kg
rest 3 minutes between rounds
Specialty
Every 2 minutes for 12 minutes:
1 - 3 Rope climbs/legless rope climbs
3 Sets
5/5 mixed grip pull ups
3 Ball ups
10 Weighted partial range of motion GHD sit up*
Huge congrats to Nicole (AKA Rolo) and James for kicking arse at the South West Regional event in Bristol. Clearly their success was entirely down to athletic prowess and not anything to do with shoddy judging! 😉
The cheeky fiver Nicole gave her judge prevented her from having to do handstand walks!
Tomorrow we go back in time with a proper old school chipper. All of you, as you are reading this put your right index finger on to your left elbow.
Everyone feels like a hero until you get to the last 4 movements!
CrossFit Cardiff WoD
“Filthy Fifty”
50 Box jumps (24/20)
50 Jumping pull ups
50 Kettlebell swings (16/12kg)
50 Walking lunges
50 Knees to elbow
50 Push press (20/15kg)
50 Back extensions
50 Wall balls (20/14lbs)
50 Burpees
50 Double unders
The end of the week is here, and if you didn’t vomit into the fan of the assault bike then you are likely still here to see the weekend. Fingers crossed that it is filled with sun, beer, motorbikes, cool dogs and workouts!
Enjoy!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Snatch (60/40kg)
15 Box jumps (24/20”)
200m Run
Okay ok, the time is now. You have patiently waited for this, I will not attempt to polish a turd but rather just give it to you both barrels. This unfortunately, is going to be pretty uncomfortable!
Good luck and no vomiting into my bike fans please!
CrossFit Cardiff WoD
For 5 rounds, within 2 minutes:
15/12 Calorie assault bike
30 Wall balls (20/14lbs)
Rest 3 minutes between rounds
Specialty
Snatch
Every 2 minutes for 18 minutes:
1 snatch, 1 hang snatch
3 Sets
8 snatch grip deadlifts
Mid-week and a chance for your lungs to get a little breather! And… they are going to need it. Thursday is judgement day. The day that I am personally a healthy bit afraid of. You are going to have a great time but, just relish in your day today; lifting heavy shit, slapping each others backside and drinking protein shakes!
The pain train is coming!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3
Split Jerk
