WoD - Monday 30th March 2015

The open is over!! Booooooooooo! You guys all kicked some serious butt and I hope you have felt it's power. It has the ability to push you to places that you may never go on your own; it gives you the chance to destroy old personal bests and achieve new skills; lastly - but most importantly - it brings you lot in our unrivalled community even closer together...and that is what it is all about! Well done to all, roll on 2016!

CrossFit Cardiff WoD

Warm up and mobilise

For time: 100 Pistols 50 GHD sit ups 25 Muscle Ups

Please post times to comments...

WoD - Thursday 26th March 2014

If you ask me I shall tell you CrossFit Cardiff WoD

"One"

Within 10 minutes complete an AMRAP of:

10 Pull Ups 5 Strict Press (40/30kg) 20 Back Squats (40/30kg)

Please post times to comments...

WoD - Saturday 21st March 2015

I really hope that the HUGE white wall which took the CrossFit Cardiff painting team an age to complete isn't now covered in permanent markings at random heights. Thank you, the staff.

CrossFit Cardiff WoD

3 Rounds for time of:

20 Box Jumps (24/20") 30 Kettlebell swings (24/20kg) Run 400 meters

Please post times to comments...

WoD -Thursday 19th March 2015

I am going to get up extra early so that I can head to the box at least an hour before the morning class and dust everything in a thin layer of pepper. Just for you guys! Surprise...

CrossFit Cardiff Partner WoD

Within 15mins complete max rounds and reps of:

2 Power Cleans (100/70kg) 10 Ring Dips

While your partner performs 50 Double unders

please post rounds and reps to comments....

WoD - Wednesday 18th March 2015

This came your way fast then you thought right Jimi, unlucky my friend! It's honestly only so that I can see your face when you get back on the rower for the second time...it's going to be magical! WARNING Be aware of the quest bars...one of those suckers cracked my tooth clean in half tonight. Chew gently and warm up under an armpit or crotch for 2.5mins prior!

CrossFit Cardiff WoD

For Time:

25 Cal Row 50 GHD Sit Ups* 100 Single arm Overhead Walking Lunges (45/35lb dumbbell) 50 GHD Sit Ups 25 Cal Row

*you must have exposure to these in order to have them in them WoD. If you do then feel free to include them. If not then sub for Ab Matt sit ups.

Please post times to comments...

WoD - Monday 16th March 2015

So that escalated quickly! Holy hangover Batman! There was no way that Brad was drinking however, he normally eats chicken curry and chip off the bone, from Caroline Street at 4am on a Saturday night. Here's a cracking hang over cure for you...

CrossFit Cardiff WoD

For time:

50 burpees 400-meter run 21 Power cleans (50/35kg) 800-meter run 21 Power cleans (50/35kg) 400-meter run 50 burpees

Please post times to comments....

WoD - Saturday 14th March 2014

The man that you all know and love, Bradder's...turns a manly 21 year of age today (ish)! Happy Birthday buddy! The young buck joined the gym more than 4 years ago and was competing the very next day following his on ramp! Where he didn't know what the hell a power clean or 60kg was (you can't bicep curl that much), let alone be able to complete any during a 2 min time cap! He was exposed to many things that weekend: a bona fide joint dislocation, Jon Hares's swimming trunks and most importantly, the CrossFit community.

Since that weekend he has immersed himself into CrossFit (muscle ups) and has not only morphed into a long haired Arnie look-a-like, but it well on his way to being one of the best CrossFit trainers in the country! He has helped to change peoples lives for the better and has only just began!

Please join us all at the gym to celebrate the dude, Brad Rivers to adulthood and drunkenness!

Happy Birthday my friend!

CrossFit Cardiff WoD

"Brad Rivers"

Within 16 mins complete as many rounds and reps of:

21 Pull Ups 21 Push Press (40/30kg) 21 Air Squats

Please post rounds to comments and give Bradder's a sweaty hug!

WoD - 14th February 2015

Happy Valentines Day! Come and get sweaty!! CrossFit Cardiff WoD

'Nate'

Within 20mins complete as many rounds and reps as possible of:

2 Muscle Ups 4 HSPUs 8 KB Swings (32/24kg)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

WoD - Friday 13th February 2015

Holy shit! Friday the 13th!! No one die, please?!?!?! Check out how nice I am being to you guys, hopefully you will look out for each other on this lucky day...

CrossFit Cardiff Partner WoD

A: Within 15mins establish a max load clean and jerk. Both athletes have as many times to lift as they like.

Score is the combined maximum load.

B: For time:

60 Clean and Jerks (60/40kg) EMOM 5 Burpees

Reps can be partitioned anyway, although only one athlete can perform C&Js at any one time. Both athletes must complete the 5 burpees every minute.

Please post loads and times to comments...

WoD - Thursday 12th February 2015

F**king Ross Bhaaaaaaaat was back in the gym tonight! Amazing! Along with his beautiful wife to be Katie! They both bossed the workout and now and as well as dosing themselves up with a significant amount of rhabdo, have more than likely given it to their unborn child too! We had serious fun while the rest of you were crying into your cups full of DOMs.

CrossFit Cardiff WoD

A: Within 10mins accumulate 4mins upside down in a handstand hold

B: 5 Rounds each for time of:

30 Wall Balls (20/14lbs) 20 Cal row Rest 2mins

Thank you CrossFit Linchpin and legendary Flow master Pat Sherwood for this utter suckfest!

please post times to comments...

WoD - Wednesday 11th February 2015

I told ya! It sucked right? Awesome effort by all with tonight's shitfest! I thought it was actually going to kill Groves, really I did! One thing that you lot do all SUCK at is colour coordination!! Red on Red, Black on Black and Blue on Blue! Simple!

CrossFit Cardiff WoD

A: Using 65% of your 1RM Power snatch perform the following reps for efficiency NOT speed.

12 - 9 - 6 - 9 - 12

Rest 1min between sets and unless a part of you is going to separate from it's attachment then do NOT drop the bar, touch and go!

B: Within 10mins complete as many rep of the following ascending ladder.

2 - 4 - 6 - 8 - 10...etc

Power Snatch (50/35kg) CTB Pull Up

Simply add up the total of reps completed for your final score.

please post loads and reps to comments...

WoD - Tuesday 10th February 2015

Some strength to get your butts firing! You should also feel like you've been run over by a bus after this...in a good way! CrossFit Cardiff WoD

A: 15mins spent WORKING on squats therapy

B: For max load complete the following complex

6 Front Rack Walking Lunges 3 Thrusters 6 Front Rack Walking Lunges 3 Thrusters

Repeat for a total of 5 sets.

C: Attempt to drive home without crying, vomiting, convulsing or cramping!

WoD - Monday 9th February 2015

A bit of fun for the start of your week. You are going to love it! So Mark and Bradder's have officially moved in. Get worried if Bradder's continuously complains of having unexplained headaches, and a sore throat! Behave yourself Dr Raper.

BRING LONG SOCKS

CrossFit Cardiff WoD

A: For time: Run 200m 15 Deadlifts (100/80kg) 3 Rope Climbs Run 400m 12 GTOH (80/60kg) 2 Rope Climbs Run 800m 9 STOH (60/40kg) 1 Rope Climb

B: 3 Sets not for time of:

20 Hip Extensions Rest 60s 10 Strict TTB Rest 60s

WoD - Saturday 31st January 2015

Wedding bells galore! Good Luck to Shaun Suller and his future wife on their wedding today/tomorrow! All down the gym love you and want to see you as happy as you always are! Please have and AWESOME day and take plenty of pictures of Bradder's dressed to impress with...Dr Raper on his arm as a plus 1!?!?!? CrossFit Cardiff Team WoD

In teams of 3 perform the following:

3 Rounds for time of: 12 Rope Climbs (15ft) 36 Overhead Squats (50/35kg) 108 GHD Sit Ups*

Athletes will partition reps as they see fit, only one athlete working at any of time.

*be very sensible, if you have never done a WoD with these in then use the scaled version to parallel, or just perform ab mat sit ups.

Please post times to comments...

WoD - Friday 30th January 2015

Congratulations to Bethan Taylor and Riaan Schalkwyk on their wedding today. I'm sure you two will look completely amazing and have a fantastic day! Big love from all of us here at CrossFit Cardiff. One more workout to finish off the week before you're able to let your hair down for the weekends activities!!

CrossFit Cardiff WoD

A: 3 Sets each for time (if super proficient), or for form if not of:

10 Muscle Ups Rest 2 mins between efforts.

B: Within 12mins complete as many rounds and reps as possible of:

3, 6, 9, 12, 15, 18...etc

Medicine Ball Cleans (20/14lbs) Deadlifts (100/70kg) 9 Box Jumps (20")

The Med Ball Cleans and Deadlifts ascend in 3 reps throughout the AMRAP, where as each round you perform 9 box jumps.

I suggest squeezing your butt while standing those deads up, and not hanging off your lower backs. Don't say I didn't warn you.

Please post times and rounds to comments...

WoD - Thursday 29th January 2015

What an awesome night at the box! Two utter bad asses lifting ALL of our weight around after spending the night in a camper van (don't feel too sorry for them, it's bigger and more plush than my house!). You lot are so fucking cool, I say it a lot but let me just reiterate...you lot are FUCKING cool!! Close to £500 raised at the joint tonight, all in under 3 hours! That all goes to a charity which I am so proud to support! I love each and every one of you!

Take what you learnt from the lifting machines tonight, work on it and make it seem natural to you; whatever cue they gave you, one will do! Practice at lighter loads until you can do it drunk, underwater and upside down with your eye closed! Then move onto something else.

Thank you to Sonny and Gareth once again for heading down and one more huge THANK YOU to all that came to support!

CrossFit Cardiff WoD

For time:

Buy in of 25 Pull Ups

then 7 Rounds of: 10 Push Press (35/25kg) 20 KB Swings (24/20kg) 30 Double Unders

Cash out of 25 Pull Ups

Please post times to comments...

WoD - Wednesday 28th January 2015

Remember, no evening classes. Come and throw some weight about and raise money for injured heroes instead! This is simply for the morning class, which is still being held.

CrossFit Cardiff WoD

A: Junk Yard Dog and Coach B Warm up

B: Power Snatch

3 - 3 - 3 - 3 - 3

C: 3 sets not for time of:

25 Hip Extensions Rest 60s 10 Strict TTB Rest 60s

WoD - Tuesday 27th January 2015

Guys, don't forget that this Wednesday we have two pretty awesome guests coming to the box to say hello and show you some stuff. It's all in the aid of charity so come along and reach into those pockets, Help for Heroes is a pretty awesome cause so lets show some love. There will be no classes on Wednesday night, so you may as well come along and have a look, get involved with some weightlifting and the other workouts that the guys have planned.

There are some legit prizes coming from a raffle so be sure to grab a ticket. Get the community together for an awesome event and try to raise as much money as possible for some heroes. Sounds like an evening and a half to me!

DO IT! Who wouldn't want to lift with those guys!?

CrossFit Cardiff WoD

A: Within 5mins complete:

50 Burpees

B: 4 Rounds each for time:

Run 200m 10 Power Cleans (60/40kg) 5 STOH (60/40kg)

Time cap for each round, 5mins

C: Within 5mins complete:

50 Burpess

This workout will see a 30min running clock. Each 5mins athletes will begin the next round or part, regardless of whether they have finished the preceding one.

Please post times to comments...

WoD - Monday 26th January 2015

So Ffranco text me this afternoon all concerned. He was worried not about whether he was going to be offered monkey nuts in GBK later, rather that I had marketed the shine new 09:30 class incorrectly. Now just to relieve any confusion, this class is open to all. It is simply entitled 'Yummy Mummy's' due to it's time. He thought that posting a picture of his beautiful face would help the situation, let's see...

CrossFit Cardiff WoD

For time: 50 Wall Balls (20/14lbs) 40 TTB 30 Back Squats (85/60kg) 20 Burpees 10 Overhead Squats (85/60kg) 20 Burpees 30 Back Squats (85/60kg) 40 TTB 50 Wall Balls (20/14lbs)

Davs: 18 something (I think) Rory Zambard: A fuck load faster (I know)

WoD - Monday 19th January 2015

A huge well done to Brad and Theo for their performances this weekend at TAG. Both of them did the box proud and kicked butt. Secondly, and potentially a more difficult task that also needs recognition was their unbelievable ability to resist the urge to go out on the town of Manchester with Otto and get utterly smashed! I can only imagine how much doing that would’ve taken.

Well done lads. Take some well earned rest and get back to it hard for the up and coming open!

CrossFit Cardiff WoD

6 Rounds of:

Every 4mins: Run 200m 20 Burpees 10 Thrusters (40/30kg)

Rest the remaining, and begin the next round every 4 mins.

Young Bradders was clearly far too good looking and menacing to take pictures of. He would literally of been hound by flocks of desperate females had his pecs been photographed and publicised!