WoD - Tuesday 29th October, 2024

With a new focus this week for specialty, get stuck right in and blast those TTB and barbell work out of the window! Flying machines before you know it.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 15 minutes of:
15 Shoulder to overhead (60/40kg)
15 pull ups
60 Double unders

Specialty
5 minute max toes to bar

3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull ups (banded if needed)
Rest 2:00

3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute for 4 minutes:
20s Ring tricep extension

5 Sets
10 - 15 straight arm GHD
Rest 60s

WoD - Monday 28th October, 2024

Take a bow lads, Happy 360th birthday to the Royal Marines.

For any that are exposed to extreme danger every day, away from friends, family and really any freedom or enjoyment, you have our massive respect and love.
Every day while we go about our relaxed Sunday, the armed forces are out somewhere bitterly cold and wet, insanely hot and dry, and doing it not for any other reason that they truly believe that it is the right thing to do.

It’s service! Spare a moment to think about them.

Per Mare, Per Terram. By Sea, By Land

CrossFit Cardiff WoD
For 6 rounds, within 1:15:
10/8 Echo bike calories
4 Burpee box jump overs (24/20”)
Max sandbag cleans
Rest 4 minutes between rounds

WoD - Friday 25th October, 2024

Now then, do NOT show up for everything on Sunday an hour early but DOOOO enjoy an extra hours sleep… for those of you on night shift I massively sympathise, i’ve been there and it sucks!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
50/40 Assault bike calories
400m run
30/25 Calorie row
20 Burpees to target

WoD - Thursday 24th October, 2024

Well she’s a complete bitch and one who you could definitely live without. But, she is also a classic CrossFit benchmark and a workout that sorts you right out, and for a long while afterwards!

GOOD LUCK!

CrossFit Cardiff WoD
“Diane”
21 - 15 - 9
Deadlifts (100/70kg)
Handstand push ups

Specialty
For 4 rounds, every 90 seconds:
Power clean + clean + hang clean + jerk

For 6 rounds, every 90 seconds:
Clean and Jerk

4 Sets:
2 Back squats
5/5 High jumping lunge on box

WoD - Wednesday 23rd October, 2024

Mid-week and ready for a vile strength blasting in order to celebrate. GOOD LUCK JANET!

CrossFit Cardiff WoD
16 - 14 - 12 - 10
Front rack walking lunges
Increase weight after each set

WoD - Tuesday 22nd October, 2024

Its now pretty early and i have three savages to walk, so this now is all you’re getting.

CrossFit Cardiff WoD
7 rounds for time:
35 Double unders
5 Bar muscle ups

Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 40 Double unders
3: 10 - 15 GHD sit ups
4: 30s Farmer carry
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s

Every minute, on the minute for 12 minutes:
1: 3 - 8 Ring pull-up
2: 3 - 8 Ring dip
3: 30s Hollow hold

3 Sets:
6 - 12 Strict toes to bar
12/12 Straight arm plank rotations

WoD - Monday 21st October, 2024

I’m late, so this is all you’re getting!

CrossFit Cardiff Partner WoD
Partner WOD. Every 5mins for 5 rounds:
100m sprint
10 Squat snatches (80/60kg)
20 Toes to bar
100m Sprint
Split the reps. Sprint together

WoD - Friday 18th October, 2024

This week’s blog posts have been sponsored by Sash shots (follow that good C**T on IG), Oppo, Watson and Fraser! Who doesn’t like a week full of three dogs.
Well someone I guess, but I wouldn’t trust them!

Happy weekend!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 10 minutes of:
1 Rope climb
3 Front squats (80/60kg)
3 - 6 - 9...etc Handstand press ups

WoD - Thursday 17th October, 2024

We are closing in, not only to the weekend but unfortunately to the scabby change of time. The clocks going back to ensure that it’s dark when you go to work and dark when you come home.
The good news about the whole bullshit though is that you get an extra hour in bed (unless of course you are on a night shift - then life truly sucks) and… it is another day closer to the legendary time of year when they go forward again.

CrossFit Cardiff WoD
Every minute, on the minute for 40 minutes:
Min 1 - 15/12 Echo bike calories
Min 2 - 15 Kettlebell swings (32/24 kg)
Min 3 - 100m Sprint
Min 4 - Rest

Specialty

Every 90s x 4:

1 clean + 1 push press +1 push jerk + 1 split jerk

Every 90s x 5 :

Clean and Jerk

3 sets

3 back squats

5/5 High jumping lunge on box

WoD - Wednesday 16th October, 2024

Mid-week and if you had forgotten, I did warn you about yesterday. The reason you are coughing like you have smoked for twenty years (unless you actually have smoked for twenty years), is known as exercise induced asthma. It will go but yes it does suck!

Now you might not like it, but as I said to Janet the other day, it’s very good for you!

CrossFit Cardiff WoD
Each set for max load and time:
10 - 10 - 10 - 10 - 10
Back rack lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row

WoD - Tuesday 15th October, 2024

Coming your way is a very fast and disgusting workout. I did something very similar a long time ago and came close to coughing up a set of fiery lungs. Not nice!

You thought i’m sure, will love it! 😳😬😁

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Power snatch (40/30kg)
Burpees over the bar

Specialty

EMOM12

1: 3-8 ring pull-up

2: 3-8 ring dip

3: 30s hollow hold

3 sets:

6-12 Strict toes to bar

12/12 straight arm plank rotations

WoD - Monday 14th October, 2024

When is Halloween anyway? I see cobwebs everywhere but have no idea.

You might think that it is today with this workout. I hope the weekend was kind to you all!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
60 Double unders
30 Wall balls (20/14 lbs)
20 Box jump overs (24/20”)
10 Chest to bar pull ups

WoD - Friday 11th October, 2024

I am back and all is good. Standby for a full day of thrashings please! Ready in time for a relaxing weekend.

Enjoy a little twist on the benchmark girl “Kelly”

CrossFit Cardiff WoD
5 Rounds for time of:
500/400m Row
30 Box jump (24/20”)
30 Wall ball shots (20/14lbs)

WoD - Thursday 10th October, 2024

We are nearly there you legends, the weekend is upon us.

For the last time, please remember that there is no lunchtime class tomorrow. Go extra hard in the evening. SPPPPPRIIIIIINT!

CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
10 Hang power cleans (60/40kg)
5 Bar muscle ups

Specialty
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk

For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks

3 Sets
4 Back squats
3 High box jumps

WoD - Wednesday 9th October, 2024

After tomorrow’s workout I promise you are going to wish that the gym was closed for a week! Just remember…chestnuts.

CrossFit Cardiff WoD
5 Rounds for max load:
12 - 6 - 12
Front Rack Walking Lunge
Front Squat
Front Rack Walking Lunge

WoD - Tuesday 8th October, 2024

Please remember that the lunchtime class today has unfortunately been canceled.

The real reason for yesterday was that everyone needed an additional days rest after Mikey B had destroyed you on Saturday. You are welcome!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
Run 200m
18 GHD sit ups
12 Dumbbell snatch (50/35lbs)

Specialty
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle ups
2: 30 - 50 double unders
3: 10 - 20 GHD sit ups
4: Rest
‘X’= 10-20% of 5 minute BMU test. Or choose a challenging rep range which takes 20-30s

4 Sets:
6 - 12 Strict ring pull up
Rest 30s
6 - 12 Strict ring dip
Rest 90s

3 Sets:
10/10 Straight arm plank rotations

WoD - Monday 7th October, 2024

I have some unfortunate news I am afraid. For the first time in nearly 14 years I am going to have to cancel some classes this week.
I have been unable to cover certain timings and I am sorry to say have made the decision to have to cancel. Please read below for details.

Monday 7th October
06:30: CANCELLED
08:00: CANCELLED
12:00: CANCELLED
15:00 - 17:00: CANCELLED

Tuesday 8th October
12:00: CANCELLED

Thursday 10th October
12:00: CANCELLED

I sincerely apologise for any inconvenience caused, and hope that this does not happen again.
Big love,
Davs.

The good news is that if you can’t make it during the eking then you can do the home variation, something we’ve not had since lockdown…

CrossFit Cardiff WoD
5 Rounds for time of:
15/10 Calorie assault bike
10 Burpees

Home WoD
5 Rounds for time of:
200m Run
10 Burpees

WoD - Friday 4th October, 2024

Happy Friday, let’s hope you all have that special feeling! You know the one that takes you minutes to get out of bed, unable to walk down the stairs without going backwards and causes you to look like an utter legend when trying to get anything off the bottom shelf in Tesco!

Remember, what makes you bad makes you better!

CrossFit Cardiff WoD
For time:
15 Ring muscle ups
60 Power snatch (35/25kg)
15 Ring muscle ups

WoD - Thursday 3rd October, 2024

Anther superset involving pretty much nothing other than your peachy but cheeks. Now those chestnuts couldn’t give two shits about your dislike for supersets, they still need cracking! The short term “discomfort” you are going to feel will give you long term bragging rights and legendary status due to your newly acquired Xmas themed party trick!

CrossFit Cardiff WoD
Overhead walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Super sets. Accumulate load for the OH lunge, maintain straight for the deadlift

Specialty
Weightlifting
For 4 rounds, every 90 seconds:
1 Clean + 1 push press +1 push jerk + 1 split jerk

For 5 rounds, every 90 seconds:
1 Clean + 2 split jerks

3 Sets
4 Back squats
3 High box jumps

WoD - Wednesday 2nd October, 2024

Mid-week and you’re not going to like it very much, it really, REALLY hurts!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
Row 500m
Run 400m