Workout of the day
It is finally here, that Friday feeling. Each one that arrives too, is one closer to a bad ass summer!
You know it’s going to happen too, this year is going to be a corker!
CrossFit Cardiff WoD
Diane 45
Deadlifts (100/70kg)
Handstand press ups
Athletes perform 45 reps of each movement, however
Who doesn’t like a literal shit ton of cardio and gymnastics on a Thursday? Exactly… no one!
CrossFit Cardiff WoD
Complete as many rounds and rep as possible in 20 minutes of:
Run 200m
15 Chest to bar pull ups
50 Double unders
15 Toes to bar
Specialty
Snatch:
A: Build to a heavy 5 touch and go power snatch
B: 10 Sets
3 Power snatch
Rest 30s
C: 5 - 5 - 5
Front squat
10 - 10 - 10 farmer step up
Look on back, if you were coming to the gym then, at Christmas week 2022. This workout is a repeat but with a twist… the barbell is heavier. Can you beat yourself?
CrossFit Cardiff WoD
5 rounds, each for time:
21 - 18 - 15 - 12 - 9
Calorie echo bike
Power cleans (60/40kg)
Burpees over bar
*each round starts every 6mins
I bet you didn’t think it would be so hard to put the other foot forward in a split snatch hey?! But then maybe you know there was such a thing as a split snatch!
Don’t worry, tomorrow will be heavy but and leggy, but at least they will both be in a straight line.
CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Back squats
Specialty
Pull ups:
Every minute on the minute for 12 minutes
10 - 20% of 5 minute test
5 Sets
5 Strict chest to bar pull-ups
3 Sets
10 Barbell supine row
10/10 Arnold press
Every minute on the minute for 6 minutes
1. 30s Straight arm GHD
2. 30s GHD hollow hold
Welcome to a new week, starting with a grippy hero! You have been warned…
"Moon"
7 Rounds for time of:
Dumbbell Hang split snatch, 10 reps right arm
1 Rope climb
Dumbbell Hang split snatch, 10 reps left arm
1 Rope climb
Alternate feet in the split snatch sets.
Dumbbell load 22.5/35lbs
U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.
Happy Friday you lovely lot! All tired out and ready for a weekend full of fitness, coffee and fun
CrossFit Cardiff Partner WoD
In pairs, complete as many rounds and calories as possible in 25 minutes of:
Partner A:
10m Sandbag walking lunge
4 Burpee sandbag over box (48')
10m Sandbag walking lung
Partner B:
Accumulate calories on the rower as possible
It’s a weekly thing I know, bigging up the weekend and the countdown, Janet’s favourite day, blah blah… but what else am I going to talk about, the weather?
CrossFit Cardiff WoD
For time:
600m Run
12 Bar muscle up
6 Snatch (80/60kg)
400m Run
8 Bar muscle up
4 Snatch (80/60kg)
200m Run
4 Bar muscle up
2 Snatch (80/60 kg)
Specialty
A: Within 5:00: build to a heavy 4 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 40s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
Kettlebell front rack step up
Mid-week and nearly through the first month of the year. Soon enough, the vital celebration of Valentines day will be upon us, along with Easter and then it’s the F**KING SUMMER!!!
It is coming!
CrossFit Cardiff WoD
Front squats
10 - 10 - 10 - 10 - 10
Superset with
20 - 20 - 20 - 20 - 20
GHD Sit ups
Today’s workout is a hero workout, and one which will get you screaming. Enjoy it, it’s kind of fun…
CrossFit Cardiff WoD
”Jack”
Complete as many rounds and reps as possible within 20 minutes of:
10 Push press (52.5/35kg)
10 KB Swings (24/16kg)
10 Box jumps (24/20")
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Specialty
Every minute on the minute for 10 minutes
10 - 20% of 5 minute test
5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
You may well have survived the storm, but you may not survive this week! Ah you’ll all be alright, the legends that you are! Starting with utter gymnastics hell tomorrow.
CrossFit Cardiff WoD
5 Rounds for time:
6 Wall walks
30 Alternating single leg squats
Happy Friday you legends. If you weren't quite ready for the week to end then 100 thrusters will do it for you!
CrossFit Cardiff WoD
“Coe”
10 Rounds for time of:
10 Thruster (40/30kg)
10 Ring press ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
The hill has been climbed and your sore bodies are on the way down, you can see it, the weekend. Like a glimmering ray of light, hope!
Where, you will come on in and still mangle yourselves further. Good on ya!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie echo bike
15 Hang power cleans (60/40kg)
15 GHD sit ups
Specialty
A: Within 5:00: build to a heavy 3 power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 45s
C: 5 - 5 - 5
Front squat
10 - 10 - 10 Farmer step up
If you see her about the gym, doing things that we all could only wish for, please stop her for a tiny wee second, and wish her a MASSIVE WELSH Penblwydd Hapus.
Because, although I might well be very bias, she is one hell of a human and deserves far more than all of the love.
Kind. Brave. Brilliant.
CrossFit Cardiff WoD
CrossFit Total
The CrossFit total is the sum of 3 lifts:
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.
For example, good luck to your lower backs!
CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee
Specialty
5:00 Max pull ups
5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
Welcome to a new week, one where Mikey B will be kicking your butts all over the gym floor with his programming. Starting with this pretty brutal triplet.
I hope you are ready!
CrossFit Cardiff WoD
For time:
42 - 30 - 18
84 - 60 - 36
42 - 30 - 18
Calorie row
Double unders
Wall balls (20/14lbs)
The end of a very boring week of blogs but savagery fitness. Good luck tomorrow…
CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 rep max squat clean
B: Complete as many rounds and reps as possible within 5 minutes of:
40 Double unders
4 Squat cleans (85% of part A)
Janet… when are you booking this foam party?
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Toes to bar
Run 400m
20 Chest to bar pull ups
Specialty
A: Within 5:00:
Build to a 2 heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 50s
C: 5 - 5 - 5
Back squat
10 - 10 - 10
KB front rack step up
A continuation of the theme, expect zero banter this week I’m sorry.
You have CrossFit 179 to thank for this shit show. And when I mean thank I actually mean tell to get f**ked!
CrossFit Cardiff WoD
5 rounds for time of:
Row 400m
15 Bar facing burpees
9 Power snatch (40/30kg)
Zero fluff, just a fitness prescription,
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Straight and heavy
Specialty
5 minute test:
Max pull ups
5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30
3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold
2 Sets
20/20 Kettlebell side bends
Welcome to a new week. Massive congratulations to Tuva for completing her CrossFit L2 this weekend. She has promised that once she is back from SA that she is going to coach every class at CrossFit Cardiff for two weeks, so that Nicole and I can go on an extended holiday. I thought it was very nice of her myself.
Yet again there are some challenging workouts coming your way, you are going to hate love them all!
Starting tomorrow with a bit of a humdinger… good luck!
CrossFit Cardiff WoD
3 Rounds each for time of:
30/25 Calorie echo bike
25 Thrusters (40/30kg)
15 Ring muscle up
Rest 5 minutes
25/20 Calorie echo bike
20 Thrusters (50/35kg)
15 Ring muscle up
Rest 5 minutes
20/15 Calorie echo bike
15 Thrusters (60/40kg)
15 Ring muscle up
