Workout of the day
Happy bank holiday you lovely lot. I hope you have had a good weekend in the sunshine (finely), long may it continue. Come in and get rid of that hang over with a vile sprint workout… after lifting some tin that is…
CrossFit Cardiff WoD
Within 15 minutes:
Complete a 1RM power clean
Then…
For 5 rounds, each for time, every 90s
10/8 Calorie echo bike
2 Power clean*
*85% of 1RM and must be touch and go
Following a longer and very vile workout, comes some short sprints. Ready for the weekend. Not just any weekend, but a bank holiday weekend! Class timings have been adjusted as a result. Please see below:
Bank holiday Monday
10:00 - 13:00 (WoD at 11:00)
CrossFit Cardiff WoD
Within a 2min window complete:
80 Double unders
Max reps bar facing burpees
Rest 1 min
Within a 2min window complete:
80 Double unders
Max reps toes to bar
Rest 1 min
Within a 2min window complete:
80 Double unders
Max reps shoulder to overhead (60/40kg)
Rest 1 min
Nearly there, hump day is over and we are headed downhill quickly towards the weekend!
The only drama is… you have some cherry picking to do!
CrossFit Cardiff WoD
Run 5km
Specialty
Every minute on the minute for 6 minutes
Paused power clean + paused front squat + paused split jerk*
*pause in catch. 60% power snatch
Every minute on the minute for 10 minutes
Power clean + front squat + split jerk
Build each set
3 Sets
3 Back squats
3 Seated box jumps
Happy Birthday Mum! I hope you bring some summer sunshine with your additional year on the planet!
CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
15/12 Assault bike calories
9 Bar muscle ups
6 Snatches (70/50kg)
Your butt cheeks and abs are going to be very ready for the beach after this bad boy!!
Good luck and get some tin shifted…
CrossFit Cardiff WoD
Front rack walking lunges
14 - 12 - 10 - 8
Load should increase and reps decrease
Specialty
Every minute for 10 minutes:
15% of your total chest to bar score
3 Rounds
5 Strict chest to bar
10 Ring rows
15 GHD sit ups
8/8 landmine row
Every minute on the minute for 10 minutes:
10 - 15s L-sit
Welcome to a new week! We start with a workout that absolutely savaged a very fit man called Danny Watson! A very good friend who, I named my second dog after, and old school coach of the gym. This original benchmark girl created the requirement for a few hours of relaxation!
You all will be fine i’m sure!
CrossFit Cardiff WoD
”Christine”
3 Rounds for time:
500m Row
12 Deadlift (Bodyweight)
21 Box jumps (24/20”)
Happy Friday you legends. Enjoy your weekends and rest up ready for a vile benchmark girl on Monday! 😬
CrossFit Cardiff WoD
5 Rounds of within 2 mins complete:
10 Kettlebell swings (32/24 kg)
8 Shuttle runs (25ft = 1 rep)
Max toes to bar
Rest 2 minutes between rounds
Over the hill and on the way down towards the weekend… just with some seriously wobbly legs, thanks Joe!! You double yolker you!
Unfortunately it is not over yet!
CrossFit Cardiff WoD
Every minute for 32 minutes:
Minute 1 - 15/12 Cal ass bike
Minute 2 - 15 Burpees
Minute 3 - 15/12 Cal row
Minute 4 - REST
Specialty
Rogue rocket challenge complex:
20 minutes to work up to:
1 Power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3 Sets
5 Back squats
3 Box jumps
Mid-week and you are all in for a special treat on hump day, you are going to love it…your quads maybe not so much!
CrossFit Cardiff WoD
For time:
150 Wall balls (20/14lbs) *
*every break complete 200m run
Well that was our summer by the looks of it! Nah, never! We will be basking in the British sunshine in no time! You just wait!
Until then, we’d best stay inside and lift heavy barbells…
CrossFit Cardiff WoD
Each set for max load:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Clean & jerk *
*unfortunately for you lovely lot, when the word clean is not preceded by anything, it means from the floor and a squat!
Specialty
3 Minutes max chest to bar
3 Sets
5 Elevated ring rows
5 Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
Every minute on the minute, for 8 minutes
10 - 15s L-sit
Happy Monday team, this week is going to be pretty savage but… a lot of fun. You are on day one and you’ve got this!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
10 Chest to bar pull ups
20 DB Overhead walking lunges (50/35 lbs)
30 GHD sit ups
Happy Friday you legends. I hope you are looking forward to a very chilled couple of days off.
CrossFit Cardiff WoD
‘Big Chief’
Within 3 minutes complete as many rounds and reps as possible of:
2 Power snatch (60/40kg)
4 Press ups
6 Pistol squats
Rest 1 min
Repeat for 5 rounds
Although banterless, a do have a challenge for you. Yesterday’s overhead squats were heard but can anyone perform the current CrossFit benchmark… 15 unbroken reps with bodyweight plus a quarter on the barbell?
The standard used to be bodyweight, but apparently that is too easy! 😳
CrossFit Cardiff WoD
5 Rounds for time of:
20/15 Calorie row
15 Toes to bar
40 Double Unders
Specialty
For 6 rounds, every 2:30
1 Push press + 1 push jerk + 1 split jerk
3 Sets
5 Back squats
3 Box jumps
And it continues… boring blogs!
CrossFit Cardiff WoD
Overhead Squat
5 - 5 - 5 - 5 - 5
Straight and heavy.
The theme of a busy week… minimum banter mostly workouts!
CrossFit Cardiff WoD
For 5 rounds, within 2 mins:
10 Bar muscle ups
15/12 Calorie echo bike
Rest 3 mins
Specialty
For 5 sets
1 - 2 chest to bar pull ups with pause at top (focus on position)
EMOM 5
5 - 8 chest to bar pull ups
3 Sets
Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
EMOM 8
10 - 15s L-sit
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
Happy Friday you filthy animals! Here’s to hoping that you all have a bad ass weekend! Enjoy and savour two tortureless days!
But before that, come and respect and absolute legend! Thank you CrossFit 179!
CrossFit Cardiff WoD
‘Gerallt’
Run 1 mile
Then, 5 rounds of:
20 Pull ups
4 Bodyweight squat cleans
20 Burpees
Then, run 1 mile
Where a 10/7kg weighted vest for the running
You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders
Specialty
For 3 rounds, every 2:00
3 Hang cleans
For 3 rounds, every 2:00
2 Hang cleans
For 3 rounds, every 2:00
1 Hang clean
4 Sets
5 Front squats
3 Box jumps
I have been a little stressed lately, meaning that I am searching for a release and unfortunately for you lot, I am perpetually injured and so have to live vicariously through your experiences. Basically I am programming difficult workouts. 😁 You though, unlike my body, will love it!
Unless of course your cortisol is through the roof like mine! 😅
CrossFit Cardiff WoD
For time:
Row 2000m
150 Air squats
Row 1500m
75 Burpees
Row 1000m
I wouldn’t be too concerned about that this though, there’s no way that will hurt as much as a 30 calorie assault bike sprint.
I did tell you it was bad hey. I mean it wouldn’t have really mattered, there’s no way you’d have ever thought it could’ve been that bad. My arms, lats, traps, biceps, legs and back were all hanging off of me for days!
You are going to love the DOMs from that one. No hair washing for the rest of the week.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load each set
Rest for an undisclosed period of time, then…
For time:
30/25 Calorie assault bike
Rest 2 minutes
20/18 Calorie assault bike
Specialty
Pull ups
Retest:
3 Minutes max pull ups
4 Sets
5 Strict chest to bar pull ups
15 GHD sit ups
10 Elevated ring rows
For 6 rounds, every 1 minute
10s L-sit
