Partner WOD
3 rounds for time
600m row
60 box jumps (24/20)
6 rope climbs
share the work as needed.
.... Ryan Hill, listen to Leo and get up that damn rope
Every 3 minutes for 5 rounds
10 Deadlifts @100kg/70kg
Sprint 200m
Rest the remainder of the time
*bonus points if you do this outside as the weather is going to be banging
Do not deadlift with a rounded lower back like this
Brad Rivers doing his best to look like a young Arnold.
Announcement - We have entered a team into the 'Strength in Depth' competition. There is a full explanation of what that is here but I'll summarise:
- We need to find a team of 12 people (7 Men & 5 Women - one of each to be 40 years old or more) to represent our box through a series of qualifying events.
- The WODs are performed in our own box in our own time but all have to be filmed
- There will be one workout per month for three months.
- WOD 1 - June - will be based on 6 submitted partner scores
- WOD 2 - July - will be based on 3 submitted Team scores (of 4 people)
- WOD 3 - August - Will be based on the entire team
- After the three WOD's the top 40 teams across the country will come together for a final days events held in Bath University.
- If you have any questions on the above please trawl through their website as I will not have the answers!
Let one of the coaches know or comment on FB if you want in on this a
If there are more than 7 Males and 5 Females who would like to do this competition then we'll need to hold internal qualifying WOD's to determine who gets the spots. They do actually suggest a larger team than 12 people to allow for injuries, drop outs, unavailability etc so chances are you may get a chance to represent in any case.
Rrrriiiiggghhht. Thanks for listening Here's the WOD:
20 Minute AMRAP
- 10 Push Press (50/35kg)
- 10 Press Ups
- 10 Ab Mat Sit Ups
I hope you all had a good bank holiday weekend, cut loose and enjoyed yourselves. I know it can be a difficult time getting back into the work routine after the bank holiday, but try to be like the pig.
Enjoy the short week.
A)
Establish a 1RM Powerclean
B)
As many rounds as possible in 8 minutes:
5 Power Cleans (80% of part A)
50 DU
Dan Bailey 'Cleaning'
This weekend is a bank holiday, meaning that you lot will all be out and f**ked up on Sunday night, hopefully anyway. Therefore, please see below for the opening hours on Monday:
Monday 2nd May - 10:00 - 11:00 Open Gym
11:00 - 12:00 WoD
If you show up at 5, 6 or 7pm then perform 5x400m runs with 3mins rest between.
CrossFit Cardiff Partner WoD
For time:
30 - 20 - 10
Calorie Row (each partner to perform the above number of reps)
Dumbbell Step overs (2x45/35lbs)
Dumbbell Pull Up (45/35lbs)
Please post times to comments...
Lastly, a huge Happy Birthday to these two legends!!
A retarded amount of you came in and kicked butt today. Not posting the WoD clearly helps with cherry pickers!
NOT for Hendy though, although he did attach his apple watch to a dog and make it run 5km (nearly). An attempt to make it look like he trained.
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10 - 5
TTB
Overhead Squats (40/30kg)
Ring Dip
Please add times to comments...
Well that was the busiest morning class that we've ever had! And all it took was for Bradder's to "forget" to post the blog! #cherrypickingMoFos
CrossFit Cardiff WoD
3 Rounds for time:
Run 800m
80 Air Squats
8 Push Jerks (85/60kg)
please post times to comments...
3 Rounds for time
800m run
80 air squats
8 jerks @(85/60)
Part A - 10 Minute on the minute every minute:
- 3 power snatches (stay light and build up slowly finishing on your working load for part B)
The idea behind this is to focus on efficiency and technique. Really think about hiting those positions, using your legs and hips to drive the movement and not your arms. Try to keeping it close on the way down, slowing the bar down as it brushes your hips and siting down into the bottom position to set you up for the next rep.
Part B - 'Isabel'
- 30 Snatches for time (60/40)
This workout is hard and fast so go after it! Just don't forget about the technique you reinforced on part A.
A big shout out to guys representing Reebok CrossFit Cardiff this weekend just past, in the Welsh mixed partner throwdown!!! Great job guys!!! See below for the obligatory post competition photo.
WOD:
Part A -
- Establish a 1 rep max squat clean
Part B -
- 3 - 3 - 3 - 3 - 3
- Front squat at 80% Of 1RM or more
Screw Bambi, you guys are like whippets! Fast as F**K!!
Let's see who can get their first muscle up...
CrossFit Cardiff WoD
For Time:
30 Muscle Ups
Please post times to comments...
Rest In Peace
So my ass in sore! Make sure you comment on this post if you have to call in sick for work tomorrow.
Also, if anyone fancies videoing themselves walking down a flight of stairs in the morning thats just fine, post it on the Facebook group.
CrossFit Cardiff WoD
Perform each for time:
Run 1 mile
Rest 5mins
Row 1km
Rest 5mins
Run 1 mile
Please post times to comments....
...that's why.
We are well on the way to May, and you know what that means...this year is flying by AND, more importantly, SUMMER IS COMING!
What that means is that you need to get your asses ready for the beach! Luckily for you, we've got your back at CrossFit Cardiff...
CrossFit Cardiff WoD
A: 4 sets of 20 Hip Extensions
B: 5 - 10 - 5
Back Squat
Back Rack Walking Lunge
Back Squat
You have 4 sets to find the heaviest load possible for the above complex. The bar stays on the back until the complex is finished.
Please post loads to comments...
PS: Revenge is sweet.
Shift from a fast and furious workout to a mid range chipper. Good job it will be just as fun.
CrossFit Cardiff WoD
For time:
100 Double Unders
50 Pull-ups
25 STOH (50/35kg)
50 Pull-ups
100 Double Unders
Please post times to comments...
Alright you old sweaty dogs, it's time to welcome in the newbies. You'll be able to easily distinguish them: the ones who go crossed eyed when attempting to figure out what HSPUs, AMRAPs or STOHs are!!
Please help them out and remember, not too long ago...that was you.
Isn't that right Jimi??
Please come on in team, it'll only take you a few years of hard slog to look as bad ass as this!!
CrossFit Cardiff Partner WoD
"Adopt an On Ramper"
Within 15mins complete as many rounds and reps as possible of:
4 Handstand Push Ups
8 Power Cleans (60/40kg)
12 Box Jumps (24/20")
This workout will be performed in a You Go, I Go format. One round at a time.
Please post scores to comments...
Partner WOD
25 Min AMRAP
- 50m Buddy Carry
- 4 Wall Walks
- 8 Muscle Ups
- 16 KettleBell Swings (32/24)
Share the work however you wish.
(Tip: Find someone light who can do Muscle Ups)
Beachwear is optional.
Tomorrow is not complicated. You'll get out of it what you put into it. The harder you push yourself the more return you'll get for your time invested, its that simple.
“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort” Greg Glassman
a) 50 Burpees over the rower, then Row 2k
b) Skin the Cat practice
a) Squat Therapy
I know you roll your eyes when you see this, but EVERYONE can improve on their squat a little bit, and that improvement will carry through to a number of CrossFit movements.
Improve your squat, improve your life.
b) Strength Day
Establish a 1 Rep Max Thruster (Power clean or squat clean is allowed) but the bar starts from the floor.
Roll out your calf muscles tonight, it'll help on the 200m run tomorrow.
21 minute running clock
Every 3 minutes perform
- 15 Wall Balls
- 10 Pull Ups
- 200m Run
Rest the remainder of the 3 minutes (if each round takes more than 3 minutes then do a 21 min AMRAP)
Most of the known universe was created in three minutes..... all you have to do is some Wall Balls, Pull ups and a short run. You've got this.
Todays WOD is for Michael Sakowski. For those who don't know 'Big Mike', he talks a bit like Arnie and is roughly about the same size as him too. Mike has recently got his Double Unders but hasn't had a good WOD to fully test them out yet.... This will give them a good airing mate ;)
Complete the following sets of Unbroken Double Unders for time.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5*
*On the minute every minute, perform 3 Clean & Jerks (60kg/40kg)
20 Minute Time Cap. If you haven't completed the set you're on by the end of the minute, or you break them then you you have to restart that set again.
Scaling options are - Broken DU (No singles allowed, just a lot of DU practice and C&J!)
