WoD - Tuesday 3rd September, 2024

The Air BnB sauna and hot tub hang over is in full effect! I need to get both and fast! Not being able to get up out of bed and drink a coffee while my sauna is heating up SUCKS!

All I have to do to achieve this is to start crapping money!

You’ll feel like you’ve been in a sauna after doing tomorrows workout! Just wait for the explanation.

CrossFit Cardiff WoD
5 minute max distance row
Rest 5 minutes

5 Rounds for max distance
1 Minute row
1 Minute rest between rounds
Rest 5 minutes

10 Rounds for max distance
30 Second row
30 Second rest between rounds
Rest 5 minutes

20 Rounds for max distance
15 Second row
15 Second rest between rounds

Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between
X = 10-20% of 5:00 bmu test

For 8 rounds, every 45s
1 - 3 Strict toes to bar

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Monday 2nd September, 2024

The ‘embers are upon us, but that’s okay! They are no longer feared!

“I might bring superficial chaos, but I’m safe at the roots.“
Cornwall is pretty cool, it turns out!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Start heavier per set than the front rack last week. Increasing load

WoD - Friday 30th August, 2024

Whoop, hollar, cheer, and get naked to celebrate the bestest coaches birthday today… Nicole (I’m not actually sure how old I am) Hagan.

Give her some love if you are lucky enough to see her this weekend! We can all celebrate with a ridiculously disgusting chipper style workout.

CrossFit Cardiff WoD
For time:
Run 800m
50 Wall balls (20/14lbs - 10ft)
50 Kettlebell swings (24/20kg)
50 Box jump over (24/20”)
50 Kettlebell swings (24/20kg)
50 Wall balls (20/14lbs - 10ft)
Run 800m

WoD - Thursday 29th August, 2024

The weekend flys in when you only have to worry about 4 days hey! New subject. Let’s hope this Indian summer is right around the corner!
You’d think after 14 years of writing these blogs every week, I’d have waffled more shit about the weather more often!

CrossFit Cardiff WoD
5 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 3 minutes between rounds

Specialty
3 - 3 - 3 - 3 - 3
Clean + 3s pause below knee

6 - 6 - 6 - 6 - 6
Incline bench pres
Build each set

WoD - Wednesday 28th August, 2024

Mid-week and we are going to go short and pretty painful. Due to the fact that I do not have “barricades” we will be re-creating the 2024 CrossFit Games workout “Firestorm” the best way possible…

CrossFit Cardiff WoD
3 Rounds for time of:
15/11 Calorie echo bike
11 Rower facing burpees

Sorry not sorry!

WoD - Tuesday 27th August, 2024

Back into the THICK of it, but only for a short assed week. Lucky buggers but… isn’t it the last one of the year??? I never know!

A cheeky strength day for your butts! Seeing as soon enough it’s going to be September and those bad boys will need to be ready to crack chestnuts in front of the open fire this Christmas.

CrossFit Cardiff WoD
Front rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load as technique allows

Specialty
Within 5 minutes:
Max bar muscle ups

For 8 rounds, every 45s
1 - 3 Strict toes to bar

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Bank Holiday Monday, 26th August, 2024

Welcome to a new week, and a Bank Holiday at that… 4 day!

Please remember the opening hours are as stated below, enjoy your morning hang over relief…

Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
18 GHD sit ups
9 Ground to overhead (60/40kg)
6 Ring muscle ups

WoD - Friday 23rd August, 2024

HAPPY FRIDAY! Remember the hours, remember NOT to go to work on Monday (unless you have to go to work) and remember you can get drunk on Sunday night free of judgement come Monday morning!

CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m
25 Toes to bar
25 Wall balls (11/10ft)

WoD - Thursday 22nd August, 2024

We are close, the weekend is upon us and I’ll bet you cannot wait! Not only is it a weekend, but a bank holiday!

Class timings are below:
Open gym: 09:00 - 10:00
WoD: 10:00 - 11:00
Open gym: 11:00 - 12:00

Enjoy a long and hopefully sunny mini-break!

CrossFit Cardiff WoD
A: Build to a 1RM strict press

B: 5 - 5 - 5 - 5
At 85% of 1RM

Specialty
2 - 2 - 2 - 2 - 2
Clean + 3s pause below knee

8 - 8 - 8 - 8 - 8
Incline bench press
Build each set

WoD - Wednesday 21st August, 2024

There were some serious shapes pulled on that dance floor yesterday, mainly on account of assault bike providing some wobbly assed legs!
Tomorrow isn’t going to be much better I’m sorry…

CrossFit Cardiff WoD
10 Rounds for time:
3 Overhead squats (80/60kg)
3 Bar muscle ups
30 Double unders

WoD - Tuesday 20th August, 2024

A spot of Tuesday fun coming your way! Obviously fun is entirely subjective…

CrossFit Cardiff WoD
8 Rounds for time and load:
Within 2 minutes:
12/10 Calorie assault bike
1 Power clean
Rest 3 minutes between rounds

Specialty
Complete a max set of bar muscle ups
Rest 3:00
4 x 25%
1:30 rest

3 Sets
8 Incline bent over row + 3s negative each rep
10/10 dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Monday 19th August, 2024

I’m late again yes, but this time it’s Nicole and Meg’s fault! They only went and got into the final of the South West Regional, placing third overall! What a bunch of studs!

Congratulations girls, you kicked ass! I’d put up a picture of you both on the podium but you had knee sleeves on and so I didn’t want to provide any further embarrassment! 😉

CrossFit Cardiff WoD
Every minute on the minute for 20 minutes
Minute 1: 15 Thrusters (40/30kg)
Minute 2: 12 Burpee over bar
Should athletes fail to achieve their designated rep ranges on any round then the remaining time should be completed as an AMRAP.

WoD - Friday 16th August, 2024

We’re there team, Happy Friday and safety in numbers…

CrossFit Cardiff Partner WoD
Partner “Ingrid”
20 Rounds for time:
3 Snatches (60/42.5kg)
3 Burpees over bar
These are you go, I go rounds

WoD - Thursday 15th August, 2024

The weekend is nearly upon us! Get yourself ready for some serious chilling, drinking, fitnessing, bronzing, whichever ing’s you decide!

Glutes first though!

CrossFit Cardiff WoD
Back rack lunges
8 - 8 - 8 - 8 - 8 - 8

Specialty
2 - 2 - 2 - 2 - 2
Low hang clean with 5s descent from hip

10 - 10 - 10 - 10 - 10
Incline bench pres
Build each set

WoD - Wednesday 14th August, 2024

For the first time in 12 years of teaching CrossFit seminars I forgot my laptop. Turns out I still can’t pack on autopilot. Meant that I couldn’t post the blogs and yesterday I was so excited to do the workout Helen that I forgot.
Back on it now though!

Quote of the day today from Rhys… “the front squats will be easier than the rest”

CrossFit Cardiff WoD
Within 18 minutes complete as many rounds and reps as possible of:
21/18 Calorie echo bike
18 Toes to bar
6 Power cleans (80/60kg)

WoD - Tuesday 13th August, 2024

I forgot, sorry. Here you go, you’ve got pull the pin to blame. Well for this anyway…

CrossFit Cardiff WoD
For time:
50 Push press
50 Box jumps (24/20”)
50 Front squats
50 GHD sit ups
50 Thrusters
Double Dumbbell (22.5/15kg)

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

For 14 rounds, every 45 seconds
1 - 3 strict pull ups

3 Sets
10 Incline bench press
10/10 Dumbbell rollbacks
20 - 25 GHD sit ups

WoD - Monday 12th August, 2024

If you have ever had the absolute pleasure of meeting Danny Watson, you will know just how much of a legend he is and will want to wish him a very happy birthday today!

If you don’t know him and are really here to find out what your workout is tomorrow I feel sorry for you, you are missing out. Drive yourself to Manchester, stand on the tallest building and shout out… “DAAAAAAAANNNNY WATSON”, until he comes running! It will be a good day for you!

CrossFit Cardiff WoD
Helen
3 Rounds for time of:
Run 400
21 Kettlebell swings (24/16kg)
12 Pull ups

WoD - Friday 9th August, 2024

We made it, again! The weekend is upon us. Take your watches right off and be governed by no time other than 09:30 on Saturday morning… otherwise Mikey B will kick your arses! 😁

Happy hunting!

CrossFit Cardiff WoD
5 rounds for max reps within 2 minutes of:
25/20 Assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 4 minutes between rounds

WoD - Thursday 8th August, 2024

It is nearly the weekend where you lot will hopefully be chilling the F out and having a blast. Fitness, food and at least for me… NO BOOZE!

Be careful tomorrow now, zero heroics in the first few rounds and blast yourself in two minutes.

CrossFit Cardiff WoD
For 10 minutes, climb the ladder of:
1 - 2 - 3 - 4 - 5… etc
Rope climbs
5 - 10 - 15 - 20 - 25... etc
Handstand press ups

Specialty
5 Sets
2 Below the knee clean
5 seconds from hip to below the knee

3 Sets
6 Bench press @80%
Rest 1:00
12 Bench press @60%
Rest 1:30

WoD - Wednesday 7th August, 2024

Rest in the hang, on the shoulders or overhead, but NOT on the floor. Go heavy and go hard, do everything you can to lift the most amount of load and actually achieve the set reps.

GOOD LUCK…

CrossFit Cardiff WoD
For max load:
6 - 6 - 4 - 4 - 2 - 2
Clean & Jerk