WoD - Friday 7th March, 2025

WoD - Friday 7th March, 2025

We are there, the end of the week and HOPEFULLY the end of the summer! It’s been looking good for a minute.

Please give Kerri a shout while she competes at the March Mayhem event this weekend! No doubt she will kick everyones arses all over the floor and anywhere else that’s needed!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 4 minutes of:
15/12 Echo bike calories
20 GHD sit-ups
25 Kettlebell swings (24/20kg)
Rest 4 minutes between rounds, repeat for 4 rounds. Carry on where you finished.

WoD - Thursday 6th March, 2025

WoD - Thursday 6th March, 2025

I found the bastard! Why is it that a person suddenly decides to put something valuable somewhere entirely random, somewhere that they have never put something before for “safe keeping”, so fricking safe that you genuinely think you’ve lost it.
I went to Morrisons petrol, the Tesco type pump, enterprise, 2 coffee places and it was in my motorbike helmet… WHY?

CrossFit Cardiff WoD
Complete as many rounds and reps within 20 minutes of:
20/18 Calorie row
15 Box jump overs (24/20")
1 Rope climb

Specialty
A: Find a 1RM split jerk

Strict press
B: 3 - 3 - 3 - 3 - 3
Superset with 12 lateral raise + 3s negative

WoD - Wednesday 5th March, 2025

WoD - Wednesday 5th March, 2025

I am running the theme of being late this week, to most things and because I am spending the majority of my time trying to find my missing wallet. Mother f**ker!

CrossFit Cardiff WoD
Deadlift
10 - 10 - 10 - 10 - 10
Straight sets:

WoD - Tuesday 4th March, 2025

WoD - Tuesday 4th March, 2025

You are not going to appreciate this! I mean I don’t know who would appreciate this, me if I could squat, but I am a significant weirdo!

CrossFit Cardiff WoD
For time:
21 Thrusters (40/30kg)
21 Pull ups
15 Thrusters (60/40kg)
15 Chest to bar pull ups
9 Thrusters (80/60kg)
9 Bar muscle ups

Specialty
Pull ups

Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test 
Or butterfly practice

4 Sets
20 Ring Rows
0:20 - 0:30 ring to chest hold
Rest 2:00 between sets

3 Sets
8 Bent over prone grip dumbbell row
10/10 Arnold press

Every minute on the minute for 6 minutes:
1. 40s straight arm GHD
2. 40s GHD hollow hold

WoD - Monday 3rd March, 2025

WoD - Monday 3rd March, 2025

It’s March and spring is 100% coming! We are on the way to a legit summer, zero doubt!

No more freezing arses off in the gym, for sure not something that you will have to worry about tomorrow…

CrossFit Cardiff WoD
"Riley"
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armour, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

WoD - Friday 28th February, 2025

WoD - Friday 28th February, 2025

Happy F**king Friday you legends!

CrossFit Cardiff WoD
3 Rounds for time:
10 Chest to bar pull ups
15 Cleans (60/40kg)
20 GHD Sit ups

WoD - Thursday 27th February, 2025

WoD - Thursday 27th February, 2025

All you have to remember is that the summer is coming and it is therefore worth it!

CrossFit Cardiff WoD
5 Rounds of:
Front  rack walking lunge
Front squat
Front  rack walking lunge
12 - 6 - 12
Straight heavy sets

Specialty
A: Repeat: Isabelle
For time :
30 snatch (60/42.5kg)

3 Sets
10/10 back rack bulgarian split squat
10/10 Bulgarian RDLs

WoD - Wednesday 26th February, 2025

WoD - Wednesday 26th February, 2025

HUMP DAY and especially important if you have just been out maga with all the 17 year olds! Naming no Janets!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
40 Double unders
20 Double dumbbell push press (50/35lbs)
24/20  Calorie row

WoD - Tuesday 25th February, 2025

WoD - Tuesday 25th February, 2025

There is this thing called the CrossFit games open. It has been the initial stage of CrossFit Games qualification process since 2011, starting with a vile combination of double unders and snatches. Rough!

It begins again in a couple of weeks and so welcome to a little taster of whats to come…

CrossFit Cardiff WoD
13.1
Complete as many rounds and reps as possible within 17 minutes of:
40 Burpees
30 Snatch (35/20kg)
30 Burpees
30 Snatch (60/35kg)
20 Burpees
30 Snatch (75/45kg)
10 Burpees
Max Snatch (95/55kg)

Specialty
Pull ups:
Every minute, on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice

5 Sets
20 Ring rows
0:20 - 0:30 ring to chest hold
Rest 2 minutes between sets

3 Sets
8 Bent over prone grip row dumbbell
10/10 Arnold press

Every minute, on the minute for 6 minutes:
1. 35s straight arm GHD
2. 35s GHD hollow hold

WoD - Monday 24th February, 2025

WoD - Monday 24th February, 2025

Well that was close! The potato loving Irish sat next to me was SWEATing for a “wee” while there!

It may have been a loss but the lads put one hell of a show on, completely different team who are going to destroy the English!

Anyway, back to the week and a note that you have an obstacle to navigate, a massive wall!

CrossFit Cardiff WoD
5 Rounds:
15/12 Calorie echo bike
10 Thrusters (40/30kg)
200m Run
Rest 3 mins between rounds

WoD - Friday 21st February, 2025

WoD - Friday 21st February, 2025

The end of the week is here. We head into a weekend of history making, one where Wales destroy Ireland in the 6 nations rugby due merely to the fact that I am going with one of the Irish.
We can only be hope hey. The banter shall be flowing I’m sure!

Prey for me!

CrossFit Cardiff WoD
7 Rounds for time of:
Run 400m
21 Wall balls (20/14lbs)

WoD - Thursday 20th February, 2025

WoD - Thursday 20th February, 2025

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a patrol engaged in operations near Sangin, Afghanistan. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly, he died leading his Section and the Company from the front.

Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP Palliser and OP Silkman in Sierra Leone and OP Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal before joining Air Defence Troop in 2002 where following the completion of his specialist training, he was further promoted to the rank of Corporal and drafted to the United Kingdom Landing Force Command Support Group, where he remained for 2 years.
From here Dee joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in the face of adversity could be guaranteed; he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

Specialty
A: 5:00 to build to a heavy 2 TnG snatch

B: 3 Sets
Max unbroken power snatch (60/42.5)
Rest 3:00

C: 3 Sets
10/10 back rack Bulgarian split squat

WoD - Wednesday 19th February, 2025

WoD - Wednesday 19th February, 2025

An old favourite is back! Kind of, you may have had less rest last time, I don’t remember.
Anyway, when i say favourite, I mean a workout that you all absolutely hated. Unbelievably simple and unf**kingbelievably disgusting!

Enjoy!

CrossFit Cardiff WoD
A:
Within 5 minutes complete:
Max calorie echo bike
Rest 5 minutes

B: 5 Rounds each for time of:
Set calorie echo bike*
Rest 3 minutes between rounds

*Divide the total calories from part A by 5:

WoD - Tuesday 18th February, 2025

WoD - Tuesday 18th February, 2025

Your legs are not going to appreciate this. But, you will be stronger afterwards and soon will forget… until you attempt to go to the toilet in the middle of the night. Let’s hope your bathroom is NOT downstairs! 😉

CrossFit Cardiff WoD
Back squat
1 - 30 - 1 - 25 - 1 - 20
Increase load each set

Specialty
Pull ups
Every minute, on the minute for 12 minutes

10 - 20% of 5 minute test 
Or butterfly practice

5 Sets
20 Ring rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets

3 Sets 
8 Bent over prone grip row dumbbells
10/10 Arnold press

Every minute, on the minute for 6 minutes
1. 30s straight arm GHD
2. 30s GHD hollow hold

WoD - Monday 17th February, 2025

WoD - Monday 17th February, 2025

Welcome to a new week, here’s to hoping that you have had a relaxing couple of days, you are going to need it as we kick start the week with a fair amount of difficulty. You are going to love it…

CrossFit Cardiff WoD
5 Rounds for time of:
15/12 Calorie row
15 Toes to bar
5 Deficit handstand press ups (6”)
5 Power cleans (100/70kg)

WoD - Friday 14th February, 2025

WoD - Friday 14th February, 2025

Now then lads, do not forget what day it is today. Even if your partner tells you that they don’t like it, don’t need cards, flowers, chocolates etc… they are LYING to make you look like a mug!
DO the right thing!

GOOD LUCK

CrossFit Cardiff WoD
For 6 rounds, every 4 minutes complete:
15 Thrusters (40/30kg)
15 Bar facing burpees

WoD - Thursday 13th February, 2025

WoD - Thursday 13th February, 2025

Alright, the speed awareness course and utter savagery has been completed. We are over the hill, Janet might well be in Tenerife and we are on the way to a weekend of unfilled frolics!
Just two more workouts to do, one that will cause you to go cross-eyed unless you have a calculator.

CrossFit Cardiff WoD
In pairs complete for time:
Regionals event 2014 “Triple 3”
Row 3000m
300 Double unders
Run 3 miles
Athletes can split distance and reps however

WoD - Wednesday 12th February, 2025

WoD - Wednesday 12th February, 2025

Mid-week and a newer benchmark girl, a seriously stinking one! Definitely do not “poo poo” a lighter barbell, especially when it involves 400 reps.

CrossFit Cardiff WoD
“Andi”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg

WoD - Tuesday 11th February, 2025

WoD - Tuesday 11th February, 2025

I am in the zoom waiting room for a speed awareness course, not yet started and so you are getting about as much banter as it appears I will be getting from Barry in the next 3 hours…

CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8 - 8
Back rack walking lunge
Straight heavy sets

Specialty
Pull ups:
Every minute, on the minute for 6 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

WoD - Monday 10th February, 2025

WoD - Monday 10th February, 2025

Welcome to another fun filled, potentially painful week. You are going to love it.

Tomorrow is a repeat of a WoD first performed in November 2023, one where Meg received only a smiley face for one round! Now none of us have any hope!

CrossFit Cardiff WoD
5 Rounds of within 2:30:
10 Shuttle runs (25ft out, 25ft back = 1)
8 Devil press (2x 50/35lb)
Max pull ups in remaining time
Rest 2:30