Happy Friday you legends.
I did warn you previous about this week, and told you I wasn’t lying. Well…
CrossFit Cardiff WoD
3 rounds for time
30/25 Calorie asssulat bike
20 Hang power cleans
15 Thrusters
Barbell load 50/35kg
The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.
Tomorrow with a little twist, jelly legs is what we want.
CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.
Specialty
A: Build to a heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s
C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10
Mid-week of the first week, before you can think you’ll be reading my request for Xmas party payments. And when I say you’ll i real mean Janet!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 24 minutes of:
6 Bar muscle ups
400m run
12 Chest to bar pull ups
400m run
I mean I did warn you it was coming your way, I promise I wasn’t lying.
Anyone else struggling as per with these writing the correct date! Just me, fine.
CrossFit Cardiff WoD
For 4 rounds:
Complete as many rounds and reps as possible within 5 minutes of:
18/15 Calorie row
15 Burpee box jump overs (24/20”)
18/15 Calorie row
Max wall balls (20/14lb - 11/10ft)
Rest 2:30 between rounds
Specialty
5:00 Toes to bar retest
Within 10:00:
Accumulate a 5:00, 4:00 or 3:00 L-sit
5 Sets
5 Pull up
5 Bench press
Welcome back to a new week, one where the silly season is well and truly over. In fact proof in the pudding is that if you still have your trees up you are a weirdo and Tesco are selling easter eggs.
Come on in and hit the ground running tomorrow. The week you have approaching is a humdinger.
Please be aware, we are hosting a CrossFit L2 seminar this weekend and so the gym will be closed.
CrossFit Cardiff WoD
A: Build to 2rm touch and go power snatch
B: “Randy”
For time:
75 Power snatch (35/25kg)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
The first Friday feeling of the year, don’t do it! Save in until next week to go out and get completely written off! You’ve done the hard work all over the silly season! Let your body rest!
By the way, speaking of drunken buffoons, did anyone else not know that Mikey B tore his hamstring trying to pick up a piece of paper from the floor with his teeth in a CrossFit Cardiff Xmas do drinking game. Brilliant!
CrossFit Cardiff WoD
6 Rounds for total reps of:
Within 2 minutes complete:
18/15 Calorie row
Max clean and jerks (70/50kg)
Rest 4 minutes between rounds
Back to it, open as normal and doing everything within my power to not write 2024 into every single blog post title!
Get after it with a bit of a stinker. Be very careful!
CrossFit Cardiff WoD
“Sisson”
Complete as many rounds and reps as possible within 20 minutes of:
1 Rope climb
5 Burpees
200m run
20/14lb weighted vest
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Specialty
A: Isabelle
For time :
30 Snatch (60/42.5kg)
B: Front squats
5 - 5 - 5 - 5 - 5
Blwyddyn Newydd Dda
I hope that 2025 brings you all some cool stories to tell, loads of experiences and at least for Janet, finally, a foam party in Ibiza!
Just in case any of you fancy starting the new year with a bang!
CrossFit Cardiff WoD
Run 10,000m
New Years EVE! You seventeen year old’s had better keep your wits about you with Janet roaming the streets! She’ll have you on her shoulders and back to hers before you know it!
CrossFit Cardiff Partner WoD
8 Rounds for time:
60 Double unders
15 Back squats (60/40kg)
15 Pull ups
These are you go, I go rounds
Still with some limited hours there is plenty of opportunity to come on in and smash the living crap out of yourselves in order to start the process… get all those mince pies off ya!
CrossFit Cardiff WoD
For total time complete:
3 Rounds:
12 Deadlifts (100/70kg)
10 Toes to bar
1 minute rest
2 Rounds:
10 Deadlifts (120/90kg)
15 Toes to bar
1 minute rest
1 Round:
8 Deadlifts (100/70kg)
30 Toes to bar
Now you’re talking… this will blow out those cobwebs!
CrossFit Cardiff WoD
For time:
50 Wall balls (20/14lbs)
15 Bar muscle ups
50 Wall balls (20/14lbs)
30 Chest to bar
50 Wall balls (20/14lbs)
45 Pull ups
The gym is closed today you lovely lot. And so instead, get your runners laced up and…
CrossFit Cardiff WoD
For time:
Run 5km
Nadolig Llawen Pawb
Get down and burpee your hang over away so that you can go and get another one!
CrossFit Cardiff WoD
For time:
150 Burpees
Tomorrow is the big day. I hope you all get so drunk tonight that you open every single present under the tree.
CrossFit Cardiff WoD
Increasing load & for time:
12 - 12 - 12 - 12 - 12
Back rack walking lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row
It’s late, I am on a ferry, I’ve not peed in 7 hours and it’s Christmas week. So you are getting the WoD and thats about it…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
60 Double unders
30 Alternating DB Snatch (50/35lbs)
15 GHD sit ups
Let's pray please, that there are no bullshit, windy arsed storms that prevent me and three furry beasts from crossing the channel over to the Irish side where the Guinness is fricking legit and stud is waiting.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15/12 Calorie echo
15 Sumo deadlift high pull (40/25kg)
15 Wall balls (20/14lbs)
Here’s to hoping that you are not planning on eating Turkey on Xmas day! Instead, get yourself a large piece of Irish beef and cook the sucker until juicy.
No one really likes Turkey anyway, leave the poor buggers alone!
CrossFit Cardiff WoD
3 Rounds for time of
10 Push Press (50/35kg)
10 Burpee box jump overs (24/20”)
200m Run
Specialty
“Grace”
For time
30 Clean and jerks (60/40kg)
5 Sets
2 Overhead squats
Build over each set
Well Janet isn’t going to be happy but… you’ve had a spell off and so she doesn’t have a leg to stand on. Which will actually, be very true after this!
CrossFit Cardiff WoD
OverHead Walking Lunge
10 - 10 - 10 - 10 - 10
This workout might leave you in disarray still on Christmas day. Be very, VERY careful.
You have been warned.
CrossFit Cardiff WoD
For Time:
2 - 4 - 6… - 20 - 18 - 16 - …2
KettleBell Swings (32/24kg)
GHD Sit ups
Specialty
Toes to bar
5:00 max rep retest
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
Happy Monday you lovely legends. We are nearly there, the silly season is firmly upon us. It is officially okay to be eating mince pies and thinking about putting a 20ft inflatable Grinch up outside your house. I bet your neighbours love you!
Festive season hours below
Xmas hours
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
CrossFit Cardiff WoD
5 Rounds for time of:
60 Double unders
20/15 Calorie row
15 Pull ups
