Workout of the day
Viewing entries in
WOD
A bit of a double parter to batter your boulders tomorrow legends. Make sure you wash your hair tonight… as tomorrow this task will be impossible!
Good luck!
CrossFit Cardiff WoD
A: Within 10 minutes establish a 1RM push press
Rest 5 minutes
B: 5 rounds for time o
3 - 3 - 3
Strict press
Push press
Push jerk
Barbell loaded to: 40/30kg
Specialty
Squat snatch
1 - 1 - 1 - 1 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Short but sweet (the post not the workout), welcome to the week!
CrossFit Cardiff WoD
For time:
30 Toes to bar
40 Dumbbell hang snatch
50 Dumbbell step overs
40 Dumbbell hang snatch
30 Toes to bar
Dumbbell loading: 50/35lb
One dumbbell, make the sets long and sucky! Pick a weight that you can do lots and lots of reps prior to stopping… if at all.
This must be what death feels like!
CrossFit Cardiff WoD
21 - 15 - 9 reps for time of:
Bar over burpees
Power Cleans (45/30kg)
Run 400m after each round
One more, come on it can be done!
Currently, this day is a week and a day away… it’s very likely that I will not be saying anything like that. More likely is i’ll be attempting to hide in my own right shoe!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 7 minutes of:
80 Double unders
20 Toes to bar
Rest 5 minutes
Complete as many rounds and reps as possible within 7 minutes of:
20 Air squats
5 Shoulder to overhead (70/50kg)
Specialty
Clean
1 - 1 - 1 - 1 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
My prediction for today is that I would actually rather do Fran backwards, twice followed by the same amount of reps on the assault bike, also twice… than drink again!
Still, no one will listen to my plea and therefore back to the booze!
CrossFit Cardiff WoD
4 Rounds for time of:
21/18 Calorie assault bike
15 Box jumps (24/20”)*
9 Deadlift (125/100kg)
*due to the high chance of death, athletes are welcome and in fact encouraged to hop over the box with the use of their hands...
This is a little weird/scary… knowing that I am writing this post in relative comfort but, when it comes out I could well be naked, with every stand of body hair removed cling filmed to a lamppost!
We can only hope hey!
CrossFit Cardiff Partner WoD
Row 2km
Partners are able to switch whenever required.
Specialty
Squat snatch
1 - 1 - 1 - 1 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
A mundane Monday for most, not for me…I am on my stag do. All week!
Therefore, this post (and the rest for this week) is actually being written on Wednesday (of last week). As, there is almost no way I will be functioning for a little while longer!
If I die Nicole, the gym is yours… good luck!
CrossFit Cardiff WoD
A: Within 15 minutes:
Establish a 1RM Back squat
B: With 70% of part A:
7 - 7 - 7 - 7
Back squats
Pinch, punch…F**K!!! October already! This year has melted away. Mental!
Anyway, the last instalment from Mikey for this week. Apart obviously from a decent Saturday morning thrashing! GOOD LUCK!
CrossFit Cardiff WoD
3 Rounds each for time:
Run 1 mile
Rest 8 minutes between rounds
See you cherry pickers on the other side!
A cheeky play on Jackie tomorrow, lucky with a 100m short on the row and even luckier, 5 thrusters shy!
Now remember, if an empty barbell is dropped then god kills a tiny and very cute kitten!
CrossFit Cardiff WoD
3 rounds for time of:
300m Row
15 Thrusters (20/15kg)
10 Pull ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Mid week blasting inbound, something tried and tested by the great and powerful… Mikey B!
He said you would love it and I definitely believe him! 😳
CrossFit Cardiff WoD
5 Rounds for time of:
28/23 Calorie assault bike
14 Hang dumbbell snatch (50/30lbs)
7 Burpees
Rest 3 minutes between rounds
Strength and skill under fatigue, that is the point of an EMOM, hence why the ones you do at this gym suck!
Push the load to be a significant challenge and pick a number of double unders that affords you little rest.
Then, just suck it up for 20 minutes…
CrossFit Cardiff WoD
Every minute, on the minute, for 20 minutes:
Odds: 5 Power cleans (80/60kg)
Evens: 30 Double unders
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Monday blues…nah, not when you have an utter gymnastics stinker to get yourself stuck into.
Ps. Random nights out at cool places with f**king legends are the best hey!? And all because Mr Hardy cancelled.
CrossFit Cardiff WoD
A: Take 10 minutes to work on handstand holds. Nicole might give you a cheeky EMOM.
B: For time:
21 - 15 - 9
Handstand push ups
Pistols squats
The weekend is so close you can taste it! A chilled out couple of days with nothing to worry about but coffee, meat (hopefully), fitness, beer and SUN (again very hopefully)!
But wait, there is something extremely gassy to do first…
CrossFit Cardiff WoD
Complete as many rounds and reps within 20 minutes of:
5 Chest to bar pull ups
10 Double dumbbell hang clean & jerks (50/35lbs)
50 Double unders
There is only one pace, it’s called suicide pace and hang the hell on…
Just imagine having to complete death by burpees, while rowing 2000m (which by the way is a better way to describe it - don’t worry, there will be a next time), getting 63m from the end and the burpees get you! That my friend is genuinely soul destroying! POOR BEE!
Next time mush!
For now though, we carry on… and with a pretty painful workout, sorry!
CrossFit Cardiff WoD
3 Rounds for time of:
30 Wall balls (20/14lbs)
15 Deadlifts (120/90kg)
30 GHD sit ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Now just remember when you are hanging out of your arses, listening to the call of “BURPEEEES” when you have only just finished doing… BURPEEEES… it’s all your fault!
You actually requested that this workout returned. Well, maybe one of you did, and Nicole made it sound like way more of you wanted it! Regardless, it’s here to stay!!
CrossFit Cardiff WoD
For time:
Row 2,000m
Death by burpees
Remember from last time, go as HARD as you can on the first few minutes and benefit on the last few!
On this day, in 2 months time, I will be completely smashed (ssshhh), watching the rugby with some seriously cool folk, getting ready to get married the following day! And I can’t wait! The hang over from those few days can get f**ked however!
I might even treat myself to a day off afterwards…
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
Rest 2 minutes
30 Back squats (body weight)
Run 400m
30 Back squats (body weight)
Rest 2 minutes
30/25 Calorie assault bike
Get after this shit sandwich as hard as you can and enjoy the wonderful lactic afterwards…
Specialty
Squat snatch
3 - 3 - 2 - 2 - 1
Accessories
Hip extensions
10 - 10 - 10 - 10
Now I know we are in the latter half of September but… it’s still WAY too early to put Xmas lights up or eat any mince pies! Don’t do it!
I have heard plenty of reports of legendary behaviour from this past weekend, folk swerving all over the road in excitement to get to the social as fast as possible! As well as finding yourself fully submerged in a river without a change of dry clothes… don’t worry Nicole wasn’t pulled over while half naked on the way home! 🤦🏻♂️
Anyway, a new week and lots of savagery head. One workout in particular, that you are going to L…O…V love, back by popular demand!
CrossFit Cardiff WoD
Overhead walking lunge
8 - 8 - 8 - 8 - 8
Increase load throughout these sets, small jumps so as you have 5 genuinely heavy working sets…
So from 1pm today you are able to pre-order the brand spanking new iPhone 13 but who gives two shits about that…I have BOOKED the 2021 CrossFit Cardiff Xmas Party! Now there is some news for you!
Cancel all plans for January as you WILL still be hung over!
December the 11th
Do NOT miss out, you have been warned!!!
CrossFit Cardiff WoD
Back squats
4 - 4 - 4 - 4 - 4
Accessories
5 Sets
10 Hollow rocks into a 15 second hollow hold - minimal rest in between sets
Thursday, not much to say apart from at least you’re nearly at the end of the week! And this workout is going to make you thankful that you are!
CrossFit Cardiff WoD
12 Hang power cleans (155/105lb)
12 Toes to bar
9 Shoulder to overhead (155/105lb)
9 Bar muscle ups
Specialty
Clean
3 - 3 - 2 - 2 - 1
Accessories
Back extensions
10 - 10 - 10 - 10
Is there a better hump day workout? Nope, no didn’t think so! How much better could your life get?! Maybe some pissing rain? Nah!
I’m taking guessing for the number of skipping rope whip marks on the backs of Hannah’s legs post workout!
CrossFit Cardiff WoD
3 rounds for time of:
100 Double unders
800m Row
800m Run
Get those moist times to the whiteboard…
