Workout of the day
Sunshine, beach saunas, sea, amazing food and better service. Dogs, friends, frozen Irish coffee cocktails and dickhead taxi drivers. Workouts worse than Murph, singing baristas and speak easy’s… what a weekend!
CrossFit Cardiff WoD
Within 16 minutes complete as many rounds and reps as possible of:
Run 400m
15 Overhead squats (40/30kg)
Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
June is closing in, bonkers. Then it might genuinely be the summer and almost half way through the year. FML!
CrossFit Cardiff WoD
For increasing load:
3 - 3 - 3 Strict press
2 - 2 - 2 Push press
1 - 1 - 1 Push jerk
Specialty
Within 10 minutes, build to a heavy:
3 High hang clean
Then
3 Sets of 2 @85%
4 Sets of 3
Pause back squats *
5s pause at bottom
Mid-week for some, F**K knows what it is for Janet! The lady of leisure.
If any of you are luckily enough to be having a holiday this year then be careful where you go in the next week, she will be drunk and in Europe somewhere. No one is safe!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps as possible of:
30 Calorie row
25 GHD sit ups
20 Box jump overs (24/20”)
Well it still really hurts, it’s still really hard and always leaves a mark. Hopefully not for too long and you are all able to get back into some good training!
With Murph being long and vile, we will get back by attacking a short and heavy couplet… good luck!
CrossFit Cardiff WoD
Within 10 minutes climb the ladder:
12/10 Calorie echo bike
2 - 4 - 6 - 8...etc
Power clean (80/60 kg)
Specialty
5 Sets
5 - 10 strict toes to bar
Rest 1:00
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Every minute on the minute, for 12 minutes.
1. 30s overhead carry
2. 30s Ring support hold
3. 30s headstand hold
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, press ups, and squats as needed. Start and finish with a mile run. If you've got a 20/14 pound vest or body armor, wear it.
Murph
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
Wear a 20/14lb weight vest
Just incase any of you were wondering….a chilli and Irish potato cakes do go well together!
See you all on Monday for Murph!
CrossFit Cardiff WoD
5 Rounds for time:
40 Double unders
20/18 calorie row
10 Burpee over rower
Rest 2 mins between rounds
Nothing but fitness…
CrossFit Cardiff WoD
For Time:
Run
800 - 400 - 200
21 - 15 - 9
Ground to overhead (60/40kg)
Specialty
Snatch balance
3 - 3 - 3
Hip snatch + 2s pause in receiving position
2 - 2 - 2
Overhead squat
5 - 5 - 5
Dumbbell Bench press
10 - 10 - 10
So then, just to double, triple remind you, the gym is closed this weekend for a CrossFit L2. However, we are doing so merely in order to force you to rest prior to Murph this coming Bank Holiday Monday.
There will be a class starting at 10:00am and finishing whenever the last person is safely over the finish line. Please come down, whoop and holler and demonstrate respect for those who have paid the ultimate sacrifice.
Before you do, have a read of this…
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Front Squat
10 Back extensions between sets
HUGE congratulations to Maisy for becoming the master of cherry picking! Breaking your waters in the warm up is a little extreme however, you could just no show up if you’d rather not do any sumo deadlift high pulls!
What a dude the little guy must be, saving his mum from a 20 minute torture period by putting her into labour!
I’m sure one day he will do the very same workout and realise exactly why he did it!
CrossFit Cardiff WoD
Every 4 minutes for 10 Rounds:
30s max calorie echo bike
Specialty
For 8 rounds, every 30s
2 - 4 Chest to bar pull ups
For 5 rounds, every 2:00
1 - 3 Rope climbs
3 Sets
2/2 alternated grip pull ups
3 - 5 ball ups
10 - 20s supine chest to bar hold
Happy Monday all! I hope you have all had epic weekends, basking in the sunshine!
Please remember that the gym is closed this coming weekend for a CrossFit Level 2, giving you enough time to rest in preparation for Murph on Bank Holiday Monday. Details will be posted to follow.
In the meantime, enjoy some destruction at the vile hand of Mikey B!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Wall walks
6 Bar muscle ups
9 Deadlift (120/90kg)
Told you! The man loves a wall walk!
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
We are nearly there, the end of the week is here. And, you have some serious CrossFit.com “fun” to see you out, it’s an absolute beaut!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell 40/30kg
Specialty
3 - 3 - 3 - 3 - 3
High box jumps
3 - 3 - 3 - 3 - 3
Push press
5 - 5 - 5
Back squats
5 - 5 - 5
Bench press
Mid week and a small confession, I posted Tuesday’s workout on Monday and Monday’s workout on Tuesday. Not that it actually really mattered and actually got a worser evil out of the way sooner.
Really then… you are welcome!
CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12
Ascending load
Following each set: max ring muscle ups
Elise was NOT sick, or so she says! She went outside for a “walk” immediately after the last round to cool down… to the bush and back! Only as it was a prominent turn around point, rather than it be somewhere to be sick!
CrossFit Cardiff WoD
3 Rounds for time:
10 Deadlift (80/60kg)
15 Double dumbbell front squat (50/35lbs)
20 Toes to bar
Specialty
For 10 rounds, every 45s":
2 - 5 chest to bar pull ups
3 Sets
10 - 20s supine chest to bar hold
5 Strict CTB + 2s negative
10/10 landmine row
Accumulate a 60s L-sit in as little sets as possible.
Well that was a belter of a weekend. Sunkissed and very relaxing. Weekends off are for the win!
What’s not for the win is the vile workout that you guys have in store for tomorrow, a repeat and one which caused a fair amount of discomfort. It definitely does not feel like a relaxing dog walk, followed by a cocktail in a wood burning hot tub!
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
I.E:
25/20/15
20/15/10
A hero workout with a twist, one that will likely make it even more uncomfortable. 😬
CrossFit Cardiff Partner WoD
“Barraza”
Within 18 minutes complete as many rounds and reps of:
Run 200 meters
9 Deadlift (125/90kg)
6 Burpee bar muscle ups
You go, I go rounds. Run together.
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Nearly at the weekend, but before you go into it thinking you are going to have complete control and function of all of your limbs…
Sorry…
CrossFit Cardiff WoD
Back squat
5 - 10 - 5 - 15 - 5 - 20
Increase weight for the set of 5s each time, keep the same load for the rest
Specialty
For quality:
“Grace”
30 Clean and jerks
3 Sets
3 Back squats
3 Seated box jumps
Mid week and over the hump! Nearly.
I have a lesson for you all, please see below for a perfect example of how to look like a complete bad ass when attempting to drown yourself.
You also will not be able to walk around tesco’s looking as good after coming to one of tomorrow’s (or Thursday’s) classes…
CrossFit Cardiff WoD
Each for time:
On 0:00
2000m row
On 12:00
1000m row
On 20:00
500m row
On 25:00
500m row
Back with one hell of a bang and only for a chilled four day week, luckily! How very cool!
Take a look at the workout below and attempt to guess what is coming soon…
CrossFit Cardiff WoD
For time:
1000m run
5 rounds of Cindy*
800m run
4 rounds of Cindy
600m run
3 rounds of Cindy
400m run
2 rounds of Cindy
200m run
1 round of Cindy
*1 Round of Cindy
5 Pull ups
10 Press ups
15 Air squats
Specialty
Every 2 minutes for 12 minutes:
20% 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
EMOM10
10 - 15s L sit
