WoD - Tuesday 6th August, 2024

Now that the wedding hang over has finally gone, ish, we can focus on a little bit of fitness.

A simple, disgusting workout coming your way…

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
20/18 Calorie row
15 Dumbbell step overs (50/35lbs - 24/20”)
10 Burpees

Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute

For 12 rounds, every 45 seconds
1 - 3 strict pull ups

3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
15 reps: Max strict toes to bar into kipping toes to bar

WoD - Monday 5th August, 2024

Well they both showed up, on time and in tune and… married the crap out of each other!

A huge congratulations to Joe and Lily for being complete bad asses and saying “I do” this weekend! You guys looked incredible, and pulled off a stonker of a day! Here’s to a wonderful mini-moon and an amazing start in your fresh house!

Memories pending!

CrossFit Cardiff WoD
For time:
1 mile Run
1 Round of:
15 Toes to bar
15 Front squats (60/40kg)
800m Run
2 Rounds of:
15 Toes to bar
15 Front squats (60/40kg)
400m Run
3 Rounds of:
15 Toes to bar
15 Front squats (60/40kg)
200m Run

WoD - Friday 2nd August, 2024

We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!

I tell you who I really hope survives, is Joe… I will report back on Sunday!

CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets

Between each
10 back extensions

WoD - Thursday 1st August, 2024

Pinch, punch… you lovely lot!

We are nearly at the weekend and I do for Joe. Please grab the bloke and wish him the best of luck for the weekend!

But first…this will likely last longer than his stag do hang over!

CrossFit Cardiff WoD
‘Eva’
5 Rounds for time of:
800m Run
30 Kettlebell swings (32/24kg)
30 Pull ups

Specialty
Clean
Every minute, on the minute for 5 minutes:
1 Pause hip clean *
Every minute, on the minute for 5 minutes:
1 Pause hang clean **
Every minute, on the minute for 5 minutes:
1 Pause clean ***

*3s pause in the catch
**3s pause in hang and catch
***3s pause at knee and catch

3 Sets
5 Bench press (80%)
Rest 1:00
10 bench press (60%)
Rest 1:30

WoD - Wednesday 31st July, 2024

Wednesday, mid-weekend and you are set for another absolute kicking… at least it’s short in duration but does involve a lot of movement redundancy. 😁 Sorry!

CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Hang power snatch (70/50kg)
Bar facing burpees

WoD - Tuesday 30th July, 2024

Pray for me. Today is the day that I test my resolve and hack off a wall of render, one tiny little piece at a time until I would likely enjoy jamming the SDS drill into my right eye… should it not be completely full of dust!

I am not looking forward to the evolution.

CrossFit Cardiff Partner WoD
12 Rounds for time of:
Row 250m
10 Handstand press ups
30 Double unders
These are you go, I go rounds

Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute

For 10 rounds, every 45 seconds

1 - 3 Strict pull ups
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

WoD - Monday 29th July, 2024

This weekend Joe and Lily get married and have therefore invited pretty much every member of the team to attend.

Unfortunately for you lot, I know some folk and so I have a very accomplished, big dick player legend who is headed down specifically to coach you guys through the Saturday morning class. PLEASE go easy on him.
Dave Palf will be your guy for the Saturday morning class.

He is a seminar staff trainer and knows what he is talking about. Show him some love.

CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
20 Toes to bar
30 Medicine ball cleans (20/14/lbs)

WoD - Friday 26th July, 2024

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

WoD - Thursday 25th July, 2024

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

WoD - Wednesday 24th July, 2024

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

WoD - Tuesday 23rd July, 2024

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

WoD - Monday 22nd July, 2024

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

WoD - Friday 19th July, 2024

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

WoD - Thursday 18th July, 2024

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

WoD - Wednesday 17th July, 2024

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)

WoD - Tuesday 16th July, 2024

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

WoD - Monday 15th July, 2024

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

WoD - Friday 12th July, 2024

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

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 - Wednesday 10th July, 2024

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