WoD - Monday 8th April, 2024

Happy Monday… until you see the workout. This piece of savagery was stolen/borrowed from CrossFit.com… the mothership! Therefore you have them almost entirely to blame! I did it a couple of weeks ago at CrossFit 179 (if you’ve never heard of the place, do your very best to go) in a class coached by Jonny Davies. Meaning that I have even less responsibility for what is about to come your way.

None of that though means that I am not sorry… SORRY!

CrossFit Cardiff WoD
Tabata Barbell
Tabata deadlift (80/60kg)
Tabata hang power clean (60/40kg)
Tabata front squat (40/30kg)
Tabata push press (30/25kg)
Rest for 1 minute between tabatas

A tabata interval is 20 second on, 10 off. Repeated for 8 rounds. Your score is the total repetitions completed within the 32 intervals.

GOOD LUCK!

WoD - Friday 5th April, 2024

Get yourselves ready for the weekend! Fun and fitness filled please!

Enjoy!

CrossFit Cardiff WoD
For time working for 2 minutes, resting for 2 minutes:
15/12 Calorie assault bike
Max power cleans (100/70kg)
Continue until you achieve 30 reps

WoD - Thursday 4th April, 2024

Even with two back to back 4 day weeks, Janet arrived at the gym this morning moaning about the workout. I mean I am actually amazed that she showed up at all and as I was able to turf her out of the gym for an 800m it was a win win for all involved!

CrossFit Cardiff WoD
Within 10 minutes complete: 3 rep max strict press
Within 10 minutes complete: 2 rep max push jerk
Within 10 minutes complete: 1 rep max split jerk

Specialty
8 Sets
3 Hang power cleans
3 High box jumps

5 Sets
10 Bench press

WoD - Wednesday 3rd April, 2024

I am genuinely sorry about this. Honestly, tomorrow is not gong to make you feel good until a little while afterwards. Don’t worry though, I promise it really is good for you.

Wave goodbye to your abs.

CrossFit Cardiff WoD
10 Rounds for time of:
10 Toes to bar
10 Kettlebell front squats (2 x 24/20kg)

WoD - Tuesday 2nd April, 2024

Back to it, hit the ground running and all of that motivational rubbish your boss will tell you to get you motivated for the week ahead. And when I say you I really mean Janet! 😁 Don’t you worry mush, it’s a four day week!

I’m looking forward to coaching all of the tumbleweeds in class.

CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes

Specialty
3 Sets
Max set of pull ups (cap at 30)

5 Sets
5 Strict chest to bar pull ups
10 Elevated ring rows

For 6 rounds, every 1:00
10s L-sit

WoD - Easter Monday 1st April, 2024

Happy Easter you lot! Be sure not to trust anyone today please, at least until midday anyway!

Hopefully you have all had a decent bank holiday, despite Mikey B trying to end you all on Saturday morning. You can always tell what kind of week he’s had at around 09:25 when you walk in and see the whiteboard. 😂😅

CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Chest to bar pull ups
6 Hang squat snatch (40/30kg)
9 Box jump overs (24/20”)

WoD - Good Friday 29th March, 2024

Welcome to the first bank holiday of the year, I think?

Have an awesome long weekend packed full of beer and fitness and chocolate and hot crossed buns and sleep and handstand push ups and coffee and other fun things!

But before all of those, come and suffer first!

CrossFit Cardiff WoD
For time:
400m Run
30 Push jerks
3 Rope climbs
400m Run
20 Push jerks
2 Rope climbs
400m Run
10 Push jerks
1 Rope climb
Barbell load: 60/42.5kg

WoD - Thursday 28th March, 2024

Please do not forget… do not show up to work tomorrow, nor the class that you might have originally had it not been a bank holiday!

CHECK THE TIMINGS BELOW
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - No change
Easter Monday - 10:00 - 13:00 (WoD at 11:00)

CrossFit Cardiff WoD
Front Squats
8 - 8 - 6 - 6 - 4 - 4
Increase weight as reps decrease

Specialty
Set a 10RM clean and jerk (touch and go)

Bench press
5 - 5 - 5 - 5 - 5

WoD - Wednesday 27th March, 2024

Mid-week already, actually passed mid-week as this Friday is OFF for most. Meaning you may as well not bother going into the office tomorrow. WIN WIN!

CrossFit Cardiff WoD
4 Rounds for time:
10 Deadlifts (120/90kg)
20 Handstand press ups
50 Double unders

WoD - Tuesday 26th March, 2024

Who doesn’t like to sprint on the bike before cracking a shit ton of heavy squat snatches??

The same person who isn’t a fan of a longer duration, midline and shin mashing workout??

CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
500m Row
20 GHD sit ups
8 Burpee box jump overs (30/24”)

Specialty
5 Sets
‘x’ Pull ups/butterfly pull ups

3 Sets
2 Pull up negatives
15 Inverted row

3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups

WoD - Monday 25th March, 2024

Hey team, I hope you all had a good weekend. Up and coming (as I’m sure you are all aware) is the first bank holiday of the year, Easter. The eggs might have all sold out mind, seeing as they have been on the shelves for the last 4 months! 😳😅 You might get a reject if you are lucky!

Anyway, please continue reading for the Easter Bank holiday opening hours.

Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - No change
Easter Monday - 10:00 - 13:00 (WoD at 11:00)

CrossFit Cardiff WoD
4 Rounds for max reps of, within 2 minutes:
18/15 Calorie assault bike
Snatch (70/50kg)
Rest 4 minutes between rounds

WoD - Friday 22nd March, 2024

It is with a heavy heart that I write this weekend is Monica’s last in Cardiff, permanently anyway. And maybe not when she finds out that she actually has to do some work! 😉😁😬.

You will be sorely missed buddy, and I wish you the very best for the future. You will always have a place here with us. Huge love and support, Davs. Xxx

CrossFit Cardiff WoD
"DT"
5 Rounds For Time:
12 Deadlifts (70/50kg)
9 Hang power cleans (70/50kg)
6 Shoulder to overhead (70/50kg)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WoD - Thursday 21st March, 2024

My legs are DEad! Who’d have thought that a bit of running and a million BURPEES could do this! I’m not complaining though, as I am not Blair who is likely cowering in a darkened corner somewhere having done both the 5 AND 6pm classes.
It’s an example of those smart Irish again! 😳

CrossFit Cardiff WoD
Every 5 minutes for 5 rounds, complete:
15 Handstand press ups
30 Wall balls (20/14 lbs)
15 Calorie row
REST remainder of the time

Specialty
For 6 rounds, every 2 minutes:
1 Power clean + push jerk
Touch and go

Push press
5 - 4 - 3 - 2 - 1

WoD - Wednesday 20th March, 2024

Mid-week and following a complete thrashing, let’s be honest. Potentially anyway.

Luckily tomorrow you will all be dry at least, battered legs again but they need to be strong so we’re all good. Summer’s coming after all, and this time it really is!

CrossFit Cardiff WoD
For straight sets:
5 - 5 - 5 - 5 - 5
Back squats

WoD - Tuesday 19th March, 2024

Well I seriously hope that it’s not raining for you guys today, you van blame Joe! Remember, he was on a stag do and feeling sorry for himself.
He actually said to me… “if I have to suffer then so do they!” 😉

CrossFit Cardiff WoD
3 Rounds for time:
1 Mile run
50 Burpees

Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull ups

3 Sets
10 -15s Sticking point hold15 inverted row

3 Sets
8 Chin ups
12 Bent over rows
15 - 20 GHD sit ups

WoD - Monday 18th March, 2024

Well that’s it, the open is over for another year and guess what… a bunch of you got new chest to bar pull ups, new muscle ups and pushed yourselves to loads and pain caves that maybe you didn’t think possible and in the process… had a lot of fun… The whole point!

A special mention needs to go to the savage that is Enrique. Despite suffering a stroke in September, he absolutely crushed the open! FUCKING pleasure to watch, and what a massive bad ass he is!

Legend!

Anyway, Joe programmed next week while on a stag do in Manchester, so GOOD LUCK!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
20/18 Calorie assault bike
20 Toes toes bar
5 Squat snatch (60/40 Kg)

WoD - Friday 15th March, 2024

I have no idea what the open is going to be this week (ish), I mean a can guess but it might well be the same exact workout again and so no one knows.
Therefore, I will be programming this Friday’s workout once I have the knowledge of what it is.

As a result…

CrossFit Cardiff WoD
SURPRISE!!

WoD - Thursday 14th March, 2024

Tonight is the night. 24.3 is out and I honestly can’t see how there won’t be a squat and a pull up involved. How is up to a very evil man, and it will likely be something very clever that you couldn’t possibly think of and hurt more than you could possibly think of.

I shall pray for us all!

CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
6 Hang squat snatch (70/50kg)
200m Run

Specialty
For 6 rounds, every 2 minutes:
1 Power clean + power jerk
Touch and go

Strict press
5 - 4 - 3 - 2 - 1

WoD - Wednesday 13th March, 2024

Mid-week and almost ready for another thrashing at the hands of CrossFit HQ and the 2024 open. Luckily though, it is the last one that they shall administer!

Although, when faced with the decision of doing an open workout vs one programmed at the hands of Mikey B, I think I know what I would choose…

CrossFit Cardiff WoD
For Time:
21 - 15 - 9
42 - 30 - 18
Calorie assault bike
Wall balls (20/14lbs)

SEE! 😬😳

WoD - Tuesday 12th March, 2024

A huge congrats to the three legends that took part in their CrossFit L1 this weekend gone. Elise, Noah and James. All got their arses suitably kicked by a day one workout and a pic pipe!

The magic of the L1.

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
15/12 Calorie row
15 Pull ups
15 Burpees

Specialty
For 8 rounds, every 1 minutes
Kipping/butterfly pull-ups

3 Sets
3 Pull up negatives (5 seconds)
10 Ring rows

3 Sets
5 Bat wings + 5s negative
12 Strict banded pull ups (unbroken)