WoD - Tuesday 12th November, 2024

So saddle up and get ready for tomorrow’s (Wednesday) fun. Baylee Rayl is coming to whoop your arse into shape. I’ll have gotten her at least 6 coffee’s prior and so she will be jacked up and ready to go!

GOOD LUCK!

CrossFit Cardiff WoD
For max Load:
5 - 5 - 5 - 5 - 5
Back squat

10 Back extensions between sets

Specialty
Every minute, on the minute, for 10 minutes:
10 - 20% of 5 minute test

Every minute, on the minute, for 5 minutes:
20s ring tricep extension

4 Sets
10 Tempo dumbbell strict press (3s negative)

Every minute, on the minute, for 4 minutes:
20s Dumbbell rollback

5 Sets
10 - 15 Straight arm GHD
Rest 60s

WoD - Monday 11th November, 2024

They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted:
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

CrossFit Cardiff WoD
Remembrance
Within 18 minutes, complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull ups
On the 11th minute, pause for 1 minute in silence

WoD - Friday 8th November, 2024

Welcome to the end of the week. Ready for some serious downtime over the weekend! Not all of you will be dodging bites from an aggressive Chihuahua after all. 😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 mins of:
24 Double unders
12 Toes to bar
4 Shuttle runs (25ft out, 25ft back)

WoD - Thursday 7th November, 2024

If Janet shows up tomorrow, she may well strangle me to death. If she does so successfully, the gym is hers and she can program coffee drinking and cake eating as often as she likes.

The intension of all of these lunges is to drive a huge amount of strength in specifically the posterior chain (backside of the legs and the actual backside). In doing so, you will increase your squatting load (no doubt), cause your butt cheeks to give strangers whiplash as you walk past them down the street (no doubt), improve your ability to parallel park (some doubt!)

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Bar facing burpee
8 - 8 - 8 - 8 - 8

Superset and VERY fast burpees

Specialty
Within 5 minutes
Build to a heavy touch and go power clean and jerk

B: 6 Sets
5 Touch and go clean and jerks @72.5% OR 60/42.5kg
Rest 60s between sets

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30 - 3:00

WoD - Wednesday 6th November, 2024

A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!

CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike

WoD - Tuesday 5th November, 2024

Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!

Watch an utter legend do this workout what an absolute machine!

(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM

CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)

Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test

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 Dumbbell roll back

5 Sets
5 - 10 Strict toes to bar
Rest 60s

WoD - Monday 4th November, 2024

Welcome to a new week, set to be fun-filled for some, seriously not for others. It will though, leave you all slightly fitter!

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Cardiff WoD
“Jerry”
For time:
Run 1 mile
2km row
Run 1 mile

WoD - Friday 1st November, 2024

Pinch, punch, first of the month mother f********ckers!!!

The silly season is approaching!

CrossFit Cardiff WoD
“Helena”
3 Rounds for time of:
400m run
12 Bar muscle ups
21 Dumbbell snatch (50/35lb)

WoD - Thursday 31st October, 2024

EGGS! You have been working all year on core to extremity movement for this very moment. Wind that hip up and launch the suckers as hard as you can… is there much else more satisfying?!

Wish we had programmed lunges instead? YUP!

CrossFit Cardiff WoD
25 - 20 - 15 - 10
Calorie assault bike
Box jump over (24/20”)
Calorie row
Wall ball (20/14lb)

Specialty
Barbell cycling
A:5:00 to build to a heavy touch and go power clean and jerk

B: 5 Sets
6 Touch and go clean and jerks @70% OR 60/42.5kg
Rest 60s

C: 4 Sets
3 Overhead squats
Build over each set
Rest 2:30

D: 2 - 3 Sets
8/8 goblet Bulgarian split squats

WoD - Wednesday 30th October, 2024

Is it tonight? Halloween, or tomorrow? Whichever one, get your eggs ready!

Janet, we are having a week off the lunges see!

CrossFit Cardiff WoD
Every minute on the minute for 30 minutes:
1 Snatch
Increase load every 5 minutes

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