Workout of the day
I am actually, genuinely, completely sorry about this. SORRY!
It is a repeat, the last time we did it I had some very interesting comments coming my way when folk realised YES, you really do have to do burpees when you drop the ball.
CrossFit Cardiff WoD
3 Rounds for time of:
20/18 Calorie row
45 Wall balls (20/14lbs)*
*Each break 15 burpees
Please you guys remember that the gym is closed this weekend for the CrossFit L1 seminar.
It’s okay though, the goal with this week's programming was to ensure that you were so fucked you didn't want more.
And if it’s not been achieved yet, wait until Friday!
CrossFit Cardiff WoD
Within 40 minutes complete as many rounds and reps as possible of:
Run 600m
12 Kettlebell swings (32/24kg)
6 Ring muscle ups
Specialty
20 Minutes to build to a max clean
2 Rep max close grip bench press
Then…
3 sets of 2 @85%
Rest 1:30 between sets
Apparently the summer is coming and you will be able to show your peachy glutes off somewhere cool! Gppd job we’ve got your backs hey!
CrossFit Cardiff WoD
Back rack walking lunges
12 - 12 - 10 - 10 - 8 - 8
Load increases as reps decrease
A part of me is genuinely sorry about this, but another part really isn’t.
CrossFit Cardiff WoD
8 Rounds, each for time:
10/8 Calorie echo bike
4 Thrusters (70/50kg)
Rest 4mins between rounds
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring
Welcome to a new week! I hope you lot had lovely and restful weekends!
You won’t be if you came in on Saturday and undertook that decent thrashing! It hurt!
Anyway, more of the same coming your way this week sorry not sorry! Good luck…
CrossFit Cardiff WoD
4 Rounds for time of:
20 Box jump over (24/20”)
15 Handstand push ups
10 Deadlift (100/70kg)
Rest 5 minutes
Within 10 minutes:
Build to a 5 rep max
Deadlift
Friday is upon us and with Mikey B away for a weekend, I am scratching at my moustache concocting something violent for you this coming Saturday. Sorry nit sorry!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
Run 400m
15 Burpee box jump overs (24/20”)
30 GHD sit ups
I can imagine that you guys woke up this morning will some slightly wobbly legs, and maybe even having to call in sick due to the inability of you to walk down the stairs. Please let me know if that is actually true!
CrossFit Cardiff WoD
For time:
2k row
Rest your row time
For time:
12 - 9 - 6
Bar muscle up
Deadlift (120/90kg)
Specialty
Every minute, on the minute for 6 minutes:
High hang snatch
Rest 1:30
Every minute, on the minute for 6 minutes:
1 Snatch balance
Rest 1:30
Every minute, on the minute for 6 minutes:
2 Behind the neck snatch grip strict press
4 Rep max close grip bench press
Then..
3 Sets of 3 @85%
Rest 1:30 between sets
Remember what I said yesterday about time flying due to all the fun… 😬
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Assault bike calories
Wall balls (20/14lb)
It’s genuinely mental that before we know it, we will be in and well amongst the ‘embers! Blows my mind.
I guess it’s as a result of having so much fun!
Yes there are six sets.
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5 - 5
Straight heavy sets
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
Max strict toes to bar
Welcome to a new week, fingers crossed you are ready to hit the ground running and have recouped some morale in order to deflect as much of Nicole’s shocking banter as possible!
Here we go…
CrossFit Cardiff WoD
A: Within 10 minutes to build to a heavy 2 hang power snatch
Rest 5 minutes
B: For 3 rounds, within 1:30:
Run 200m
Max hang power snatch (80% of A)
Rest 3:00 minutes between rounds
Happy Friday legends!
Do yourself a favour, go to the Pen-y-lan Pantry and ask for Al! When he rocks up just waffle to that dude for 5 minutes about your day. I bet you leave smiling!
Have a cracking weekend!
CrossFit Cardiff WoD
5 Rounds for time:
6 Power cleans (Increasing load per round)
20 Toes to bar
50/35
60/40
70/50
80/60
90/70kg
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
Back on the case and on time. I know you guys need your fix and definitely not 36 minutes late!
Although you probably could’ve waited for this one!
CrossFit Cardiff WoD
4 rounds: In 3mins complete:
18/15 Calorie assault bike
15 Front squats (2xDB 50/35lbs)
12 Shoulder to overhead (2xDB 50/35lbs)
Max reps bar muscle ups
Rest 3mins between rounds
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
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
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)
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
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)
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
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.
