WoD - Tuesday 9th July, 2024

I am very late and actually incomplete. Not everything goes to plan all the time hey. In fact, rarely does it.

Sorry!

CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
300m Run
60 Double unders
9 Burpee box jump overs (24/20”)

Specialty
Something very spacial and likely to do with bar muscle ups! Coming your way soon!

I knew it…

Bar muscle ups
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar

WoD - Monday 8th July, 2024

Well that weekend flew right by. It tends to do so when you drink enough alcohol to propel yourself into a ginormous time warp! SUCKS! Funnily enough though, the hang over feels a lot longer!

Anyway, back to a new week and shit ton of OHS…

CrossFit Cardiff WoD
5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5
Overhead squat (50/35kg)
10 - 12 - 14 - 16 - 18 - 20 - 18 - 16 - 14 - 12 - 10
Calorie row

WoD - Friday 5th July, 2024

Happy Friday you lovely lot. Following a decent level thrashing, get out there and enjoy the weekend of chaos!

Unfortunately, your torsos will be flapping about in the wind after a billion GHD sit ups! 😁

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit-ups
5 - 4 - 3 - 2 - 1
Squat clean (100/80kg)

WoD - Thursday 4th July, 2024

Unfortunately for Meg’s sanity, the babu seagull is not dead! Well actually, it definitely is, but another one lives on. Mum is ready and waiting to swoop your arse, you’d better run faster!

CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
50 Double unders
15 Pull ups
10 Double dumbbell push press (50/35lbs)

Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30

For quality, in teams of 2 - 3:
Strict lynne
3 Rounds for max reps of:
Bodyweight bench presses
Strict pull ups

WoD - Wednesday 3rd July, 2024

Hump day and hopefully a sunny one! All we want is two, maybe three days back to back where it’s not pissing it down! Janet needs to drink some serious amounts of gin in her back garden.

She’s going to need it after this!

CrossFit Cardiff WoD
For time:
21 - 18 - 15
Calorie assault bike
Deadlifts (100/80kg)

Rest 5 minutes

12 - 9 - 6
Calorie assault bike
Deadlifts (100/80kg)

WoD - Tuesday 2nd July, 2024

A lot of strength, mixed with a cheeky bit of gymnastics, why not!

CrossFit Cardiff WoD
3 - 3 - 3 - 3 - 3
Thrusters
2 - 2 - 2 - 2 - 2
Strict ring muscle ups

Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
10 Incline bench press
Max strict toes to bar

WoD - Monday 1st July, 2024

Pinch, punch, first of the month and the year is over the brow!

Come on in to start July with a bang, luckily a partner bang!

CrossFit Cardiff Partner WoD
3 Rounds for time of:
Row 1000m
50 Burpees
50 Box jumps (24”)
Run 800m (together)

Split reps as needed.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

WoD - Friday 28th June, 2024

Here we go, the day you have all been waiting for… Happy Friday!

CrossFit Cardiff WoD
3 Rounds for time:
800m Run
20 Front squats (50/35kg)
20 Handstand press up

WoD - Thursday 27th June, 2024

Almost there, the light is shining bright at the end of this tunnel. The weekend will soon be upon us! Just two more thrashings (enjoyable workouts) prior to the big Saturday kicking! 😁

GOOD LUCK

CrossFit Cardiff WoD
3 Rounds for time of:
20 Dumbbell Snatch (50/35lbs)
10 Burpee box jump over (24/20”)
5 Ring muscle ups

Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30

5 Sets
5 Bench press

WoD - Wednesday 26th June, 2024

Mid week and you actually might be feeling slightly emotional already, but… Mikey B cares not! He is just on a single-handed mission to destroy you all!

CrossFit Cardiff WoD
For max load:
Split jerk
5 - 5 - 5 - 5 - 5

WoD - Tuesday 25th June, 2024

Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!

At least today you will only have to hang on to one handle!

CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins

Row 750m
Rest 3 mins

Row 500m
Rest 2 mins

Row 250m

Specialty
20 minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold

WoD - Monday 24th June, 2024

Rumour control has it that we are actually going to get some sunshine soon (maybe we already have but I’ve either been away somewhere we’ve not or been inside a CrossFit gym), and so will be able to enjoy wonderful long evenings in back gardens or parks and while out on 400m runs (etc). But importantly NOT complain about it as we will be freezing out butt cheeks off again before you know it.

CrossFit Cardiff WoD
5 Rounds, each for time of:
20/17 Calorie echo bike
6 Hang power cleans (80/60kg)
2 Rope climbs
Rest 3 minutes between rounds

WoD - Friday 21st June, 2024

Overall gymnastics volume of tomorrow’s workout is high! If 10 bar muscle ups cannot be done once and unbroken then scale to a lower number.

This does not mean that every round needs to be unbroken, it gives you an idea of the required capacity to ensure the stimulus is set.

CrossFit Cardiff WoD
7 Rounds for time and load:
Run 100m
10 Bar muscle ups
1 Snatch
Rest 1 minute

WoD - Thursday 20th June, 2024

Nearly at the end of the week and you will be able to feel it. Fun times are coming and coming fast. Sunny.summer. weekend.vibes!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
80 Double unders
40ft Sandbag walking lunge (50/35kg)
20 Toes to bar

Specialty
Every minute, on the minute for 10 minutes:
Pause hang clean and push jerk
Pause for 3s in catch position of clean

Every 2 minutes for 5 rounds
2 Hang clean and jerks

5 Sets
5 Bench press

WoD - Wednesday 19th June, 2024

A repeat workout and not a very nice workout! You are going to absolutely LOVE it!!!

I had such fun coaching this sucker last time around, especially the class that Rhys was in!

CrossFit Cardiff WoD
For time:
30 Calorie assault bike
Rest 5 minutes
30 Clean and jerk (60/40kg)
Rest 5 minutes
30 Calorie assault bike

WoD - Tuesday 18th June, 2024

Happy Tuesday you legends! I hope you are all feeling fruity following your Saturday kicking and most importantly, none of you have black mat prints on your face from stacking it during the shuttle runs.

Let’s get some boulders…

CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Push press
Increasing load throughout

2 - 2 - 2 - 2 - 2
Rope climb
These are for technique only. Not for time. To be completed between the push press sets.

Specialty
Bar muscle ups
20 Minutes working on a challenging bar muscle up progression.

3 Sets
3 Weighted pull ups
8/8 single arm bench press
30s Hollow hold / GHD hollow hold

WoD - Monday 17th June, 2024

A long time ago I was sat amongst a group of CrossFit HQ Seminar staff trainers, Flowmasters, for an annual meeting. Dave Castro led the day and started by going around the room asking for each of us to say hello, make a short introduction and give one thing cool that had happened so far that year.
The lady sat to my left, Kelly Brown, said that she had been officially place in remission from cancer.
A while later, John her husband came to Cardiff to teach a CrossFit Kids course at our gym. That week she had been re-diagnosed and sadly lost her second fight.
She was a wonderful woman, generous, selfless and humble to a fault.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14 year old son and 11 year old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 Rounds for time of:
440m Row
10 Box jump (30/24”)
10 Deadlift (125/85kg)
10 Wall balls (30/20lbs - 10/9ft)

WoD - Friday 14th June, 2024

Happy Friday all. Let’s hope for long and sunny summers days filled with fitness, BBQs and freezing cold beer!

And… a happy Mikey B so that you can actually enjoy them!

CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps possible of:
10 Handstand push ups
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
You go, I go rounds.

WoD - Thursday 11th July, 2024

Here’s to hoping that you have some legs and shoulders left after yesterday! The likely answer to that is FUCK NO “I’ve never felt better thanks!”

CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Deadlift
Straight sets

Specialty
Every minute, on the minute for 8 minutes:
1 Snatch balance
Rest 2:00

Every minute, on the minute for 8 minutes:
2 Behind the neck snatch grip strict press

6 rep max close grip bench press
Then…
3 Sets of 4 @85%
Rest 1:30 between sets

WoD - Thursday 13th June, 2024

The difficulty of the workout can be gauged by the length of Arwyn’s shower. I bet yesterdays was a humdinger! Otherwise known as a “Hollywood”

CrossFit Cardiff WoD
5 sets for max load:
7 Front squats
13 Back squats

Specialty
Within 20 minutes to build to a heavy:
Snatch deadlift, hang power snatch + hang snatch

3 Sets
5 Bench press
12 Dumbbell RDLs