WoD - Tuesday 1st October, 2024

Pinch, punch, 1st of the month… MUTHER F**KERS!

The bad news is that it is 100% definitely not summer anymore but, the good news is that we are one month closer to next summer! I have some more bad news for you I’m sorry, read below! 😬

CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Thrusters (40/30kg)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round

Specialty
Bar muscle up
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle up
2: 30 Double unders
3: 10 - 15 GHD sit up
4: Rest
‘X’= 10 - 20% of 5 minute bar muscle up test. Or choose a challenging rep range which takes 20-30s

4 Sets:
6 - 12 Ring pull up
6 - 12 Ring dip

3 Sets:
6 - 12 Rotating Toes to bar

WoD - Monday 30th September, 2024

Monday is going to hit you hard in the respective reproductive organs lungs & legs! But… it will be fun!

Happy Monday!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Chest to bar pull ups
1RM Power clean*

*Start very heavy and attempt to get heavier.

WoD - Friday 27th September, 2024

Friday treat! A cheeky two parter, and you probably won’t like either of them!

Sorry!

CrossFit Cardiff WoD
Part A:
Within 15 minutes build to a max load for:
18 Back rack walking lunges

Rest 5 minutes

Part B:
For time:
1 Mile run

WoD - Thursday 26th September, 2024

Over the hill, and towards the weekend. Let’s hope Mikey B isn’t planning what he’s having to drink on Friday night.
I mean I’m safe, I’m away working!

CrossFit Cardiff WoD
For 5 rounds, within 2:30:
70 Double unders
10 Double Kettlebell front squats (24/20kg)
Max bar muscle ups
Rest 3 minutes between rounds

Specialty
12 minutes to work to a heavy:
Clean and jerk
Then 3 sets @ 90%

3 Sets
4 Back squats
3 High box jumps

WoD - Wednesday 25th September, 2024

Mid week and hopefully it stops F**KING raining at some point soon! You never know, maybe Autumn has decided to not bother this year!

Anyway, there’s a very cheeky sprint coming your way, unbroken please!

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Echo bike calories
Deadlift (90/65kg)
Box jump overs (24/20”)

WoD - Tuesday 24th September, 2024

Tuesday “my shoulders are hanging off me” club, welcome!

They are too messed up to even type i’m sorry! I am also sorry for this…

CrossFit Cardiff WoD
5 Rounds for time:
Run 400m
25/20 Calorie row
25/20 Calorie assault bike
Rest 2:00 between rounds

Specialty
On the minute, every minute, for 16 minutes
1. ‘x’ bar muscle up
2. 30 double unders
3. 10 - 15 GHD sit ups
4. Rest

4 Sets
6 - 12 Ring pull-ups
6 - 12 Ring dips

3 Sets
6 - 12 rotating toes to bar

WoD - Monday 23rd September, 2024

Saturday dwellers, I promise to ban Mikey B from programming while drunk. He can no longer be trusted!

CrossFit Cardiff WoD
30 rounds for time:
1 Power snatch (60/40kg)
3 Bar facing burpees
5 Wall balls (20/14lb)

WoD - Friday 20th September, 2024

The weekend is upon us. Which, use to mean relaxing days, chilled vibes and all of your favourite things. Now however it is merely attempting to avoid almost certain death from Mikey B! 😉

CrossFit Cardiff Partner WoD
For time:
40 Bar muscle ups
60 Back squats (100/70kg)
80 Burpees over bar
Split reps however

WoD - Thursday 19th September, 2024

Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!

CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)

Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%

3 Sets
5 Back squats
3 High box jumps

WoD - Wednesday 18th September, 2024

Hump day! That’s all i’ve got, I have a motorbike to ride sorry. Not many days are left!

CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Back rack walking lunge
5 - 5 - 5 - 5 - 5
Deadlift
Super sets and straight sets

WoD - Tuesday 17th September, 2024

Today (depending on when you are reading this - Monday) marks the first day of the Megatron’s Firefighter training! She was taking it proper seriously and everything, fully prepared to take your cat’s lives into her hands! She even called over for some ironing lessons so that she looked uber smart!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Double kettlebell cleans (24/20kg)
15 Toes to bar
Run 400m

Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between sets
X = 10-20% of BMU test. Aim to get more reps than last week

5 Sets
6 - 12 Strict ring pull ups
6 - 12 Strict ring dips
Rest 1:00 - 1:30 between sets

3 Sets
6 - 12 Rotating toes to bar

WoD - Monday 16th September, 2024

I hope you were all found laughing in the face of Friday the 13th, just as we all were laughing in the face of Mikey B when he was attempting to destroy us with pressing movements yesterday…

FUCK YOU Mikey B!!! 😁

Speaking of workouts causing utter destruction… you’re not going to like this very much!

CrossFit Cardiff WoD
For 6 rounds, within 1:30:
18/15 Calorie assault bike
Max rep thrusters (50/35kg)
*3min rest between rounds

WoD - Friday 13th September, 2024

UNLUCKY for some of you weirdos who actually think that the number of a day can be so. But only in the morning, as that makes much more sense! 😉

To the rest of you… don’t land on your heads please!

CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of::
8 Deadlifts (100/ 80kg)
6 Handstand press ups
4 Bar muscle ups

WoD - Thursday 12th September, 2024

it’s a fact, workouts in tiny air bnb kitchens are possible and induction hobs are mental!

CrossFit Cardiff Partner WoD
For time, in pairs split however complete:
100 Calorie row
80 Wall balls (20/14 lbs)
60 GHD sit ups
40 Sandbag over the shoulder
60 GHD sit-ups
80 Wall balls (20/14lbs)
100 Calorie row

Specialty
4 Sets
High hang clean + hang clean + low hang clean
Rest 1:00 between sets

4 Sets
2 Cleans

3 Sets
5 Back squats
3 High box jumps

WoD - Wednesday 11th September, 2024

Guess what’s back… in a slightly different format.

Now then, yes it is going to destroy your peachy little butt cheeks and yes, consistency of strength work is really effective.
Give a dog a bit of cheese each time it bites the neighbour and soon enough it will bite the poor bastard for cheese. Lung a lot and your ass WILL give people whiplash when you walk past them on the street.

CrossFit Cardiff WoD
Back rack walking lunge
12 - 10 - 8 - 10 - 12

Aim to start at your heaviest set from the week before. Increase load as reps decrease, then maintain or increase load as reps increase.

WoD - Tuesday 10th September, 2024

There is NOT any surprise fitness tomorrow, but this is exactly what happened the last time that there was!

CrossFit Cardiff WoD
A: Within 5 mins:
Max calorie assault bike*

Rest 5 mins

B: 5 rounds each for time:
Individual Calories

Rest 3 minutes between rounds

*Divided total by 5 to achieve reps for part B

Specialty
Bar muscle ups

5 Sets
'X' rep bar muscle up*
Rest 1:00 between sets
*X = 10-20% of BMU test. Aim to get more reps than last week

5 Sets
5 - 10 Strict ring pull-ups
5 - 10 Strict ring dips
Rest 1:00 - 1:30 between sets

3 Sets
5 - 10 Rotating toes to bar

WoD - Monday 9th September, 2024

Happy Monday you lovely lot! Here’s to hoping you enjoyed a long arsed weekend of fun, frolics and saturating Meg Jenkins’ what app messages wishing her one hell of a Happy Birthday, and if you didn't…

SHAME ON YOU!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Squat cleans (70/60kg)
10 Burpees over the bar
15 Pull ups
200m run

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

WoD - Friday 6th September, 2024

Happy Friday! I don’t think anything big is coming your way this weekend, other than raging DOMs that are going to make having a curry a bad idea!
Have a cracking weekend! 😁

TAPE YOUR FINGERS!!!

CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit ups
Kettlebell swings (32/24kg)

WoD - Thursday 5th September, 2024

So all you need to do for one quiet morning with three dogs is to take them away to Cornwall for a long weekend and smash them on two hour long beach and coastal path walks, twice a day. Got it!

CrossFit Cardiff WoD
4 Rounds for time:
Run 400m
15 Overhead squat (60/40kg)

Specialty
5 Sets
Clean + Hang clean * 5s descent on hang

4 - 4 - 4 - 4 - 4
Incline bench press
Build each set

WoD - Wednesday 4th September, 2024

The issue was that Mikey B was away on a cruise, loving life and drinking shots for cocktails instead of programming the week ahead. Meaning that you poor buggers have to have a double week of me. That is why you are all currently struggling to walk. It’s his fault entirely.

CrossFit Cardiff WoD
Within 8 minutes complete as many rounds and reps as possible of:
100 Double unders
20 Pull ups

Rest 4 minutes

Within 6 minutes complete as many rounds and reps as possible of:
10/8 Calorie assault bike
4 Bar muscle ups