WoD - Wednesday 26th May, 2020

Many of us got stuck into Murph over the weekend, and what an effort. A long duration hero workout, once which certainly tests your resolve.
Another which is directly linked to Murph is JT. Yet, this (the first named hero workout on CrossFit.com) is entirely different. Testing local muscular fatigue rather than cardiorespiratory endurance, it feels entirely different. A great pump.

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

CrossFit Cardiff HomeFit WoD

“JT”
For time:
21 - 15 - 9
Handstand push ups
Ring dips
Press ups

Loading
Bodyweight

Warm up
Run 400m, then:
2 rounds of:
Walkouts with 5 - 4 - 3 - 2 - 1 press ups
10 PVC (broomstick) pipe pass throughs
5 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 26th May, 2020

I have seen some very cool videos and pictures, as well as read a bunch of messages of you legends getting on with it and having a stab at Murph. With, some bad assed times too! I hope the rest of your seriously sunny bank holiday weekend’s were fun filled!

Last night saw the roaring (with laughter) success of the big weekend super, Sunday sesh! Best night of lockdown so far. Congratulations to the Social Secs for organising such amazing entertainment!

Tomorrow we will reduce the duration and up the intensity, move fast throughout, sprinting for the best score.

CrossFit Cardiff HomeFit WoD

5 Rounds for time:
30 Double unders
10 Dumbbell snatch (50/35lbs - right arm)
30 Double unders
10 Dumbbell snatch (50/35lbs - left arm)

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1 Dumbbell (50/35lbs - or lighter)
1 Kettlebell (24/16kg - or lighter))
1 Rucksack

Warm up
Run 800m (2 mins jogging on the spot and 1 min high knees)
50 Single unders (pencil jumps if no rope)
Run 400m (1 min jogging on the spot and 1 min high knees)
35 Good mornings (with 1DB/KB/RS)
Run 200m (1 min high knees)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 25th May, 20120

It’s plain and simple, Murph…

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Michael Patrick "Murph" Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

The U.S. Navy ship USS Michael Murphy, and several civilian and military buildings have been named in his honor.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CrossFit Cardiff HomeFit WoD

Murph
For time:
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armour, wear it.

Pull up alteration
- Weighted bent over row - same reps. Max loading 40kg

Warm up
Run 400m
2 Slow rounds of:
5 Pull up (bent over rows)
10 Walk outs (with one press up)
10 Cossack lunges
5 Air squats
If you have a vest, put it on for the second round of the warm up
Run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 22nd May, 2020

So then, we go on! The Iso Open is into it’s penultimate week of this hot competition and there is only one way to get involved. Lace up your nanos, do your cossak squats and get those double unders linked (no one wants attractive whip marks on a bank holiday Monday!

On that note, Monday will only see one led zoom class at 10:00am. The codes will be the same as the regular 8am & 6pm.

Further, keep your eyes peeled on FB for a bad ass social gathering for a Super Sunday Sesh, organised by the SS…Social Secretaries. Chill!
They are currently hard at work, organising a mad, mental evening for you all!

CrossFit Cardiff HomeFit WoD

Iso Open WoD 4
For time:
75 Press ups
150 Double unders
50 Air squats
100 Double unders
100 Air squats
50 Double unders
150 Air squats
75 Press ups

For this, and every other Iso Open WoD, please records scores to this google sheet (link). As this is for time and doesn’t require a rep count, please insert your time as one number.
For example. If I complete the work in 10:01 then my score will be 1001 no decimal points. Easy.

Score must be uploaded by close of play on Monday please

Warm up
Go for a longer run, in the sun. 5mins out and 5mins back
Then:
2 rounds of:
30 Single unders
20 Cossak lunges
10 Walk outs with a press up

WoD - Thursday 21st May, 2020

Anyone else’s legs destroyed from hero workouts? And now shoulders from 3 sets of max pressing?! Yep…same here. I told you your boulders would be ready and looking good for the summer Iso!

Just incase though. Tomorrow a mid-distance sprint will definitely sort you out! Just think, no single person can ever have enough devils press!

While you are drinking good beer (https://www.now.brewdog.com) in the sun this coming bank holiday weekend, why not listen to a super cool podcast. Luckily I have one for you…The Sevan Podcast. Do it!

CrossFit Cardiff HomeFit WoD

Complete as many rounds and reps as possible, within 12 minutes of:
Run 200m
10 Devils press (2x50/35lbs)

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2 Dumbbells/Kettlebells
1 Dumbbell/Kettlebell
1 Rucksack

Warm up
Once through at a steady pace:
Run 400m
5 Dumbbell deadlift
Run 400m
5 Dumbbell Hang snatch
Rest 2 minutes
Once through at a game pace:
Run 200m
5 Devils press

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Wednesday 20th May, 2020

If you did not see, take a gander at the Facebook post on the members page reference the new and very exciting CrossFit Kids class, set to start this Saturday! Get over to the members page to find out the details.

I also have a favour to ask. In order to conduct a little bit of marketing, could I please ask for a call to arms. For everyman, woman and child…and their dogs to attend the Saturday class so that we can get a little bit of footage of the shenanigans in order to market our services to those who aren’t in the know. And therefore are just sat creating an arse print that is going nowhere fast!

Cheers team.

CrossFit Cardiff HomeFit WoD

Within 2 minutes, complete as many reps as possible of:

A: Strict press (40/30kg)

B: Push press (50/35kg)

C: Push jerk (60/40kg)

Between each round:
1 minute max object over seated pike and…
2 minutes rest

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Ideally, something which allows you to increase
Otherwise, choose one or two objects and simply move really quickly and hopefully unbroken

Warm up
With a broomstick/mop or PVC pipe perform:
50 pass throughs
every 10th rep:
5 Press ups
25 Pencil jumps
5 Tuck jumps

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Tuesday 19th May, 2020

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

CrossFit Cardiff HomeFit WoD

"Morrison"
For time:
50 - 40 - 30 - 20 and 10 rep rounds of:
Wall balls (20/14lbs)
Box jumps (24/20”)
Kettlebell swings (24/16kg)

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Empty barbell thrusters in place of WB.
One dumbbell thrusters
One dumbbell swings
Both can be done with a rucksack

Warm up
3 Rounds of:
Run 200m
10 Goblet cossack lunges
15 Light loaded thrusters

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 18th May, 2020

Stolen from the world wide zoom classes, a month of classes taught by three CrossFit HQ seminar staff flowmasters, with the goal of raising money to support affiliates who are seriously struggling in these current times…I give you tomorrow’s workout. And it hurts!

A great start to the week, a mid distance sprint, do everything you can to stay unbroken on that dumbbell(s). If you do this right you will get a “Fran cough” that will make everyone else think that you should be self isolating.

CrossFit Cardiff HomeFit WoD

For time: 
42 Alternate dumbbell snatch (50/35lbs)
21 Dumbbell facing burpees
30 Double dumbbell front squats (50/35lbs)
15 Dumbbell facing burpees
18 Double dumbbell thrusters (50/35lbs)
9 Dumbbell facing burpees

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2 or 1 Dumbbell (50/35lbs) If using one then hold it in a front rack or like a goblet squat
Barbell (40/30kg)
1 Rucksack (good luck with that)

Warm Up
3 Rounds not for time of:
25 Air squats
15 Burpees
15 good mornings

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 15th May, 2020

The wait is over, the third instalment of the Iso Open is here! I know you have been poised, sat by your laptops, iPhones or other electronic devices! Don’t pretend that you haven’t. You have had massively unproductive afternoons, been useless for the last few hours of your working day, and nothing to do with netflix this time!

Well do not fret, tomorrow you will be back to it?! Although maybe it would be more authentic if I released the workouts at 2am?! ;-)

CrossFit Cardiff HomeFit WoD

Iso Open WoD 3
Complete as many reps as possible, within 7 mins of:
Alternating dumbbell devil press (50/35lb)

For this, and every other Iso Open WoD, please records scores to this google sheet (link). Be sure to calculate the total complete reps. Shouldn’t be hard for this. ;-)

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1 Dumbbell (50/35lbs) - or lighter
1 Kettlebell (24/16kg) - or lighter
1 Rucksack (good luck with that - please keep both hands on it)

Warm up
3 Rounds not for time:
30s of high knees
5 Burpees
30s High knees
10 Air squats

WoD - Thursday 14th May, 20120

Now I shouldn’t be telling you this, seeing as the place is generally quiet and has plenty of meat, but as I am a dude…Pugh’s garden centre farm shop is now open again.
All you have to do to be super healthy, giving yourself the very best chance to be as minimally effected by the shitty COVID (lets hope you don’t have to worry about that) is to get your arses there (Sunday’s are better) and select 5 varying types of good meat, a shit ton of green veg and do a workout a day. You will feel like a King by Friday when…you can have a beer/gin/both to celebrate.

Legs, bums and shoulders!

CrossFit Cardiff HomeFit WoD

5 rounds for time:
30 Reverse dumbbell lunges (2x50/35lb)
10 Strict handstand push ups

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2 or 1 Dumbbell (50/35lbs) If using one then alternate every 10 reps
1 Rucksack (good luck with that)

Warm Up
Within 5 minutes, slowly complete:
15 Goblet good mornings (using 1 dumbbell)
5 Walk outs with 1 press up per rep
10 Bodyweight reverse lunges

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Wednesday 13th May, 2020

A cheeky bit of mid-week ab blasting coming your way! Get them slabs sorted so that you can look legit in your living room, on your own (maybe with your better half), and come back after lockdown with some serious gainz!

I waffle. Here it is!

Ps. You are perfectly safe in going for a run, just stay away from folk. Easy.

CrossFit Cardiff HomeFit WoD

As many rounds or reps as possible in 20 mins:
Run 400m
30s hollow hold
30s side plank
30s side plank
30s superman hold

Loading
Easy

Warm up
3 rounds of:
60 seconds jogging on the spot
50 High knees (25 per leg)
15 Hollow rocks

WoD - Tuesday 12th May, 2020

Lunges good? Nope, feeling like they are on fire? Yep!

Queueing for supermarkets mid COVID crisis as a CrossFitter is so unfortunate. Lungs battered from your morning WoD, rather than catch up on emails or watch the latest, greatest CrossFit Cardiff social media content…all you are really doing is trying to stifle a cough so that the rest of the shoppers don’t think that you are out and about with The ‘Rona!
Sorry!

Hopefully your legs have recovered from cracking the hero workout Chad, and you are able to push through. Tomorrow you are going to need them!

Lastly, don’t forget your scores for Iso Open WoD 2, uploaded by close of play today please! Here is the link

CrossFit Cardiff HomeFit WoD

Tabata:
Double unders
Rest 1 min
Abmat sit ups
Rest 1 min
Air squats

Cumulate every rep completed for your score.

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Just you

Warm up
Complete a slow AMRAP of:
50 Single unders
20 Cossack squats
10 Tempo wall squats (5s descent, 1s pause, 1s ascent)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 11th May, 2020

Lets hope you lot slapped thick layers of sun cream on this weekend while laying in the beautiful rays drinking good beer!
So many of you legends cracked Chad, Sara was extremely humbled and thankful! I hope you’re calves are recovering well.

Start the week with a blast, get a dumbbell or a rucksack and smash yourself!

CrossFit Cardiff HomeFit WoD

For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 
Dumbbell snatch (50/35lbs)
Dumbbell facing burpees

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1 Dumbbell (50/35lbs)
Empty barbell
1 Rucksack

Warm up
3 Rounds not for time:
50 Pencil jump
15 DB bent over rows
10 Burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Friday 8th May, 2020

Tomorrow is a bank holiday, 75 year of VE day, which I’m sure was planned a lot differently to the way it is going to be celebrated.
Can you just imagine what that must have felt like, after years of war. It would be nothing like if this isolation period lasted for 6 years, unless we had someone constantly shooting at us. Perspective hey!

Anyway, in order to pay a little bit of respect, not just to this amazing day but to a personal friend. And, in order to raise money and awareness for The Adaptive Bandits I will be performing the Hero Workout Chad, on zoom with a bunch of cool folk!
Beginning at 10:00, please, please get amongst it.

Chad
For time:
1000 Box Step-ups (20”)
Wear a weighted rucksack (20/15kg)

Zoom link and code:
https://us02web.zoom.us/j/84925401696
Meeting ID: 849 2540 1696

It’s time, the release of the CrossFit Cardiff Iso Open WoD 2

CrossFit Cardiff HomeFit WoD

Iso Open WoD 2
Every 3 minutes for as long as possible:
From 0:00 - 3:00
2 rounds of:
30 Double unders
10 Kettlebell swing (24/16kg)

From 3:00 - 6:00
2 rounds of:
40 Double unders
12 Kettlebell swing (24/16kg)

From 6:00 - 9:00
2 rounds of:
50 Double unders
14 Kettlebell swing (24/16kg)

From 9:00 - 12:00
2 rounds of:
60 Double unders
16 Kettlebell swing (24/16kg)

Etc., following the same pattern until you fail to complete both rounds

For this, and every other Iso Open WoD, please records scores to this google sheet (link). Be sure to calculate the total complete reps. For example, if you are successful in the the first 3 minute window, and get 40 double unders and 11 swings of the first round in the second then your score is 131. Simple!

WoD - Thursday 7th May, 2020

LOOK AT OUR INSTAGRAM/FACEBOOK POST YESTERDAY AFTERNOON

For those of you looking for something very cool to do on Friday morning then there is a zoom class taking part with a hole bunch of awesome folk doing the hero workout Chad.

Chad is the husband of a very good friend of mine, Sara. He unfortunately committed suicide due to unknown and undiagnosed PTSD, the year before last.
This workout was created by Dave Castro in his honour and was completed by hundreds of people all over the world.
Why not show your support and get after it. Some of you will actually know Sara, she has been to the box before and has trained under our roof. For those of you who can, the zoom class will start at 10:00.

Get after it!

CrossFit Cardiff HomeFit WoD

HomeFit Bitchy Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 burpees
10 Bent over rows (40/30kg) (Pull ups if you can)
15 Air squats

Loading
Bodyweight
40/30kg barbell
2DB/KBs
1 Rucksack

Warm up
2 Rounds not for time of:
Run 200m
7 Burpees
14 Air squats

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Wednesday 6th May, 2020

So I can’t ever remember dong weighted sit ups, not with that much weight at least. I reckon i’ve programmed weighted GHDs before, but not often, maybe just once.
Once having returned from some down time in Sweden, getting my arse handed to me by a games athlete, I programmed a new and tricky weighted gymnastics movement.
She made me do handstand push ups with a med ball between my legs, and I had great pleasure in watching you all attempt it!

Just a word of warming, whatever load you are using, be very careful on the decent. It is easy to smash yourself in the face.

By the way, that might actually be the least painful thing about this workout. Enjoy!

CrossFit Cardiff HomeFit WoD

For time:
15 - 12 - 9 - 6 - 3
Double dumbbell power clean (50/35lbs)
Single dumbbell weighted sit up (50/35lbs)
Double dumbbell thruster (50/35lbs)
Single dumbbell weighted sit up (50/35lbs)

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Rx 2x50/35lb Dumbbells
1 Barbell 50/35kg + 1DB for sit ups
1 DB/KB (alternate arms per round)
1 Rucksack

Warm up
Mixed Tabata
The Finnish warm up and air squats
Alternate the 20s of work between the Finnish Warm up* and air squats. Rest 10 seconds between, 4 of each

*You all remember. Or if you don’t…
Get onto all fours, lift your knees one inch off the ground and for 10s lift all four of your hands and feet off the floor independently of each other, as quickly as you can.

WoD - Tuesday 5th May, 2020

Realistically, yesterday was merely a warm up, just to get your legs pumping slightly for what’s coming your way! Remember, when you are doing this workout that I love you all and am merely looking to improve your strength, fitness and therefore overall health!
My goal is not to make you vomit into your hedge row or cause you to consider life…that will simply be an unavoidable consequence…

I’ve bigged it up, now just enjoy!

CrossFit Cardiff HomeFit WoD

3 Rounds for time:
20 Hang snatch (50/35lbs - Right arm)
20 Overhead Walking lunge (50/35lbs - Right arm)
20 Hang snatch (50/35lbs - Left arm)
20 Overhead Walking lunge (50/35lbs - Left arm)

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RX: One 50/35lb Dumbbell
Any loading for any single object

Warm up
Within 5 minutes, move through a slow AMRAP of: 60 High knees (30 each leg)
30 Walking lunges
15 Loaded good mornings

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - Monday 4th May, 2020

Why not start the week with a cheeky little number courtesy of CrossFit.com. You know when I steal a workout from them it’s going to gnarly! No reason to stop, ish, just do everything you possibly can to go unbroken on the cleans!

Good luck and wave goodbye to your quads and pecs…hell of a summertime workout this…

CrossFit Cardiff HomeFit WoD

A: For time:
24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Med ball cleans (20/14lbs)
Press ups

B: Tabata Hollow rocks

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RX: Medicine Ball (20/14lbs)
Options: 1 KB/DB
An empty barbell
One rucksack (😳)

Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges
10 Walk outs with 5 - 1 press ups (5 on the first, 4 on the second, etc).
*Alternatively, perform single unders/star jumps for 1 minute, rest for 30s and repeat for 7-10 minutes. (if star jumps are used then alternate with high knees every other round)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

WoD - 1st May, 2020

Not that she will be reading this, for many reasons but mostly because she is too old to know that I have a website or how the internet works, but…Happy Birthday to my mum! The legend that she is.

Everyone (well nearly) would say it I’m sure, but agreed by anyone who knows her, one of the most generous and genuinely selfless people I have ever met.

Is it just me or has it been everyone’s birthday’s in the last few days. Conroy can still be heard burping from Thornhill.

I am still working on the leaderboard. But, you lot have until the end of Monday to do this workout…

CrossFit Cardiff HomeFit WoD
Iso Open 20.1
As many reps as possible in 8 minutes of:
1 - 2 - 3 - 4 - 5 etc...
Deadlift (70/50kg)
Box jumps (24/20”)

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RX: 70/50kg Barbell
Options: 1 or 2 DB/KB (if 1, alternate arm per round.)
1 Rucksack

Warm up
1 minute of star jumps
5 Walk outs with 3 press ups
20 Tuck jumps
30 Good mornings
Rest 1 minute, repeat

WoD - Thursday 30th April, 2020

Is it enough yet? A bunch of IG posts as well as a mention on the blog…we might have to dust off that red carpet for your return.
Who knows what other surprises are in store for you later!

Kidding I am. Happy Birthday Conroy! I hope you have a very enjoyable day, you are a total dude and we all love you dearly! You can imagine that all the amazing tales from the Saturday classes, only come due to the unbelievably comfortable environment you create! And that, is a testament to how respected you are.
Back handed compliments are cool right?!

Your real celebration will be about half as bonkers as the post COVID-19 CrossFit Cardiff party! You’ll be wishing for more isolations after that!

CrossFit Cardiff HomeFit WoD

For time: 
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 10*
Hang power cleans (50/35kg)
Shoulder to overhead (50/35kg)

*mountain climbers after each round

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RX: 50/35kg Barbell
Options: 1 DB/KB (alternating arms per rep)
1 Rucksack

Warm Up
3 Rounds not for time:
20 Good mornings (with load should you have it)
40 High knees
10 Slow and controlled press ups, with elbows tucked (do it)