WoD - Tuesday 10th December, 2024

Here’s to hoping that you lot are feeling vaguely normal again, avoiding a two day hang over!
A heads up…
The gym is hosting a CrossFit L1 seminar this coming weekend and will be closed as a result!
More time for your next Xmas party piss up!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Toes to bar
5 Hang power clean (70/50kg)

Specialty
Toes to bar
Every minute, on the minute, for 12 minutes:
Minute 1: 15 - 20% toes to bar 5 min test
Minute 2: 15 kettlebell swings (24/16kg)

Max unbroken strict pull ups 
Rest 1:30
5 Sets 
Strict pull ups (30-40%)
Rest 45s

3 Sets
1 - 3 strict handstand press ups/1 - 3 negative handstand press ups 
Rest 60s 
3 - 10 box assisted handstand press ups 
Rest 2:00

Every minute, on the minute, for 6 minutes:
Minute 1: 30s Max straight arm GHD sit ups
Minute 2: 30s max Hip extension

WoD - Monday 9th December, 2024

Well predictably that hurt! And I am not talking about any workout! AND, I am actually writing this on Friday night as I know just how much trouble I am going to be in on Sunday! Rough as…

CrossFit Cardiff WoD
50 - 40 - 30 - 20 - 10
Wall balls (20/14lbs)
Burpees to target

WoD - Friday 6th December, 2024 (Copy)

HERE WEEEEEEEEE GO! The day is upon us, I say it every year… WTF! It feels like it was only yesterday that I had Mikey B’s hung over arse dropped over my shoulder on the 200m buddy carry! It’s here again!

The class will be utter carnage, as per, but not as much as the Xmas do! Splitting the E on a Guinness is like getting 100m on rowling. You aren’t allowed to stop attempting it until it happens! Bad news!

CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 Rep max
Strict press
B: 3 - 3 - 3 - 3 - 3
Strict press (80& of A)

WoD - Thursday 5th December, 2024

I want to say that there is something really important about this date, the 5th. But I must be going mental as I cannot remember. If I’ve missed your birthday (important person) then let me know and I will of course make you do calories! No bother!

CrossFit Cardiff WoD
10 Rounds for time and load of:
1 Back squat
10 GHD sit ups
Rest 3:00

Specialty
A: Within 5 minutes, build to a heavy 3 touch and go power clean and jerk

B: For 3 rounds, every 5 minutes:
Max unbroken power clean and jerks (60/42.5kg)

C: 3 Sets
2 Overhead squats
Build over each set

WoD - Wednesday 4th December, 2024

Mid-week and it’s downhill from here! The weekend is looming and Janet is ready! She’ll be swinging those trousers around her head by 9, guaranteed!

CrossFit Cardiff WoD
A: 15:00 minutes to practice
freestanding handstand practice

B: 3 Rounds each for time of:
25/20 Calorie echo bike*
Rest 4 minutes between rounds

*Scale to a 1 minute AMRAP if needed.

WoD - Tuesday 3rd December, 2024

By this time next week, you might be starting to feel normal. The hang over may be thinking of calming down and removing you from the torture it has been delivering for the past 48hrs.
Or maybe not!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
9 Pull ups
12 Wall balls (20/14lbs)
15 Box jump over (24/20”)

Specialty
Toes to bar
Every minute, on the minute, for 10 minutes:
Minute 1: 15 - 20% toes to bar 5 minute test
Minute 2: 8 - 15 V-ups/tuck ups

Max unbroken strict pull ups
Rest 1:30

3 Sets
Strict pull ups (40-50%)
Rest 1:00 - 1:30

3 Sets
1 - 3 Strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 8 box assisted handstand press ups
Rest 2:00

Every minute, on the minute, for 6 minutes:
Minute 1: 5 - 10 strict toes to bar
Minute 2: 20s/20s side plank rotations

WoD - Monday 2nd of December, 2024

We are in the last month of 2024, December. Meaning that the silly season is soon to kick well into gear!
One specific element to this is the CrossFit Cardiff Xmas do, coming your way violently this Saturday. GET READY.

Prior to doing so, you will be subjected to the god awful 12 days of Xmas workout. Something you also seriously need to get ready for!

Lastly, getting this out there early, the Xmas opening hours are below:
Monday 23rd December: Gym closes at 17:00. Normal hours until then.
Christmas Eve, 24th December: 10:00 - 12:00 (WoD at 10:00)
Christmas Day, 25th December: 10:00 - Burpees, 150 no warm up, until the last person has finished.
Boxing Day, 26th December: CLOSED
27th December: 10:00 - 12:00 (WoD at 10:00)
30th December: 10:00 - 12:00 (WoD at 10:00)
31st December: 10:00 - 12:00 (WoD at 10:00)
1st January: CLOSED

Anything outside of the above will be regular hours

CrossFit Cardiff WoD
5 Rounds for time:
18/15 Calorie assault bike
12 Deadlifts
9 Hang power snatch
6 Overhead squats
Barbell loaded at 60/40kg

A little story about this workout. I programmed/did it during lockdown with no bike and 50kg, albeit with snatch grip deadlifts and this is what I looked like…

WoD - Friday 29th November, 2024

It’s Friday, the end of another slog and therefore one last opportunity for me to blast you all with the below sentence…

PAY FOR YOUR XMAS PARTY TICKETS YOU ABSOLUTE DRINKING MACHINES!!!

You can and will be drinking so hard that your nose bleeds and all of your clothes just fall off, but the only way you will be able to is if you…

BUY A TICKET!!!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
16 Double KB front rack walking lunges (24/16kg)
6 Bar muscle ups
60 Double unders

WoD - Thursday 28th November, 2024

Do it, why not, you’re driving past Sainsbury’s anyway. Nip in, (Nicole won’t even care that you are 5 minutes late for class) grab £20 of your hard earned readies and buy a CrossFit Cardiff Xmas party ticket. We’ll figure out the rest at another time.

You will need to come anyway, all of you. Nick Webb will need assistance in climbing into his own right shoe following 17 attempts to split the E (the Northern Irish way) of his Guinness.

CrossFit Cardiff Partner WoD
For time:
60 Calorie row
30 Shoulder to overhead (70/50kg)
60 Sandbag burpee over the box (48/40”)
30 Shoulder to overhead (70/50kg)
60 Calorie row
Split reps as needed

Specialty
A: Within 5 minutes, build to a heavy 3 touch and go power clean and jerk

B: For 3 rounds, every 5 minutes
Max unbroken power clean and jerks (60/42.5kg)

C: 3 Sets
2 Overhead squats
Build over each set

WoD - Wednesday 27th November, 2024

It’s getting close to that time. The badgering is about to begin, and from all angles!

PLEASE COULD YOU ALL PAY FOR YOUR XMAS PARTY TICKETS. DO NOT MISS OUT,

You know the score, it is the one time of year that everyone gets proper loose and has one hell of a knees up. Which coach will be sick in the toilet by 10pm and in bed by 10:30?! My money is on Davs.

In order to observe this spectacle… get some cash (is king) to a coach ASAP!

CrossFit Cardiff WoD
For time:
1 mile run
then, 10 rounds of:
10 GHD sit ups
15 Wall balls (20/14lbs)
then, 1 mile run

WoD - Tuesday 26th November, 2024

The plasterer is still alive. Well actually, I can’t say that yet as I am writing this on Sunday morning and he’s still got to come back tomorrow.
If I’m not in class on Tuesday morning you will know why.

CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1
Deadlift

Specialty
Every minute, on the minute, for 10 minutes:
Minute 1: 15 - 20% toes to bar 5 minute test
Minute 2: 15 kettlebell swings (24/16kg)

Max unbroken strict pull ups
Rest 1:30

3 Sets
Strict pull ups (40-50%)
Rest 1:00 - 1:30

3 Sets
1 - 3 Strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 8 box assisted handstand press ups
Rest 2:00

Every minute, on the minute, for 6 minutes:
Minute 1: 30s max straight arm GHD sit ups
Minute 2: 30s max hip extension

WoD - Monday 25th November, 2024

I thought I had had some experiences in my life, and I have. However, they all pale into insignificance when you are attempting to have a plasterer plaster your front room when he owns no tools and doesn’t drive. But, has to have a cigarette every 7 minutes.

The good news is that he can actually plaster well, and is cheap. If anyone needs a recommendation… i’d maybe do it yourself.

CrossFit Cardiff WoD
“The Chief”
Complete as many rounds and reps as possible, within 3 minutes of:
3 Power cleans (60/40kg)
6 Press ups
9 Air squats
Rest 1 minute between rounds, continue for 5 rounds

WoD - Friday 22nd November, 2024

Alright, alright, alright… let’s get those Christmas party tickets paid for PLEASE. The first of many reminders i’m sure. None of you, I mean NONE of you is going to want to miss out on Janet’s antics this year! She is coming off the back of some serious drinking preparation and is chomping at the bit!

CrossFit Cardiff Partner WoD
20 Rounds for time:
3 Power cleans (80/60kg)
6 Burpee over bar
9 Handstand push ups
These are you go, I go rounds.

WoD - Thursday 21st November, 2024

Well its a very special someone’s birthday today. He is a hairy, pointy bugger, whine’s constantly to do cool stuff. Never, ever takes an off day and is always ready to lick you straight in the chops!

Happy Birthday Oppo. I’ll give you a little more meat today dude, well deserved! You piss me off daily but I have no idea what I would do without you.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Alternating dumbbell snatch (22.5/15kg)
30 GHD sit ups
400m Run

Specialty
A: 5:00 to build to a heavy 2 touch and go power clean and jerk 

B: 8 Sets
4 Touch and go clean and jerks @82.5% OR 60/42.5kg (heavier than last week)
Rest 60s

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

WoD - Wednesday 20th November, 2024

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

CrossFit Cardiff WoD
"Jason"
For time:
100 Air squats
5 Muscle ups
75 Air squats
10 Muscle ups
50 Air squats
15 Muscle ups
25 Air squats
20 Muscle ups

WoD - Tuesday 19th November, 2024

Back into the week and going. You’ll have all forgotten about your 1000 step up DOMs and any hang overs! Unless of course you spent Sunday afternoon drinking nothing but wine!

Legends!

CrossFit Cardiff WoD
Thruster:
5 - 5 - 5
3 - 3 - 3
1 - 1 - 1
Each set for max load

Specialty
Every minute, on the minute, for 12 minutes:
10 - 20% of 5 minute test

3 Sets
2 Weighted pull ups
Rest 30s
10 Pull-ups
Rest 30s
8 Tempo dumbbell strict press (3s negative)
Rest 2:00

Every minute, on the minute, for 4 minutes:
20s Narrow grip push ups

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

WoD - Monday 18th November, 2024

Another Chad workout done and a tough week behind us. What an amazing showing on Saturday, with Dirk Diggler ensuring that didn’t use his third leg to cheat reps!

Unfortunately, it doesn’t mean that this week is going to be any more chilled. 😎
I did make a promise to Janet that I would program burpees for a month but I did have my fingers crossed behind my back by mistake.

CrossFit Cardiff WoD
For 5 Rounds, complete as many rounds and reps as possible within 4 minutes of:
20/18 Calorie row
15 Box jump overs (24/20)
10 Toes to bar
Rest 2 minutes between rounds. Continue from where you left off.

WoD - Friday 15th November, 2024

I mean Mikey B said he was going to take it easy on you and reduce the difficulty towards the end of the week in preparation for Chad. I don’t know what he was smoking when he text me that…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 mins of:
15/12 Calorie echo bike
15 Handstand press ups

WoD - Thursday 14th November, 2024

Right then you lot, here comes the first wave of full frontal assault for you to get your Xmas party tickets paid for. Remember, cash is king and you need to bring it to the box please.

The perfect time to do so, right before Chad on the weekend. Another year is around so fast and we will be respecting that legend on Saturday. Until then though however…

CrossFit Cardiff WoD
5 Rounds of within 5 minutes:
20/18 Calorie row
200m Run

Specialty
A: Within 5 minutes, to build to a heavy 2 touch and go power clean and jerk 
B: 8 Sets
4 Touch and go clean and jerks @80% OR 60/42.5kg
Rest 60s

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

WoD - Wednesday 13th November, 2024

Mid-week and a heavy, gymnastic suckfest! Is there anything better?

CrossFit Cardiff WoD
4 Rounds for time of:
6 Power cleans (100/70kg)
8 Bar muscle ups
60 Double unders