A) 40 STOH (70/45)*
*everytime you break, perform 50 DU
(8 minute cap)
B) After 8 minutes begin "death by CTB Pull Ups"
1 CTB pull up on first minute
2 on the second minute etc.....
continue until you cant complete the required number of pull ups.
The downstairs toilet, nearest the entrance is out of use for tomorrow. It has been freshened up and painted. The paint is still wet.
This as well as the entrance corridor, the walls are still wet, so don't lean on them.
Awesome effort on Fran tonight. PBs flying everywhere.
CrossFit Cardiff WoD
Overhead Walking Lunge:
please post loads to comments...
A small change to the timings of the session kindly offered by Mike at CrossFit Ion. It will now begin at 11am. You will just have to wait a minute or two to kick their butts! ;-)
Having said that, they are putting this session on just for us. So it will just be like doing a partner WoD at the box, just in a different gym.
IMPORTANT INFO
The Box is CLOSED to classes over the weekend...sorry.
Xmas Openning Hours
Christmas Eve - 10:00 - 12:00 (WoD at 11am)
Christmas Day - 10:00 - 150 Burpees. No Warm up or Coaching (closes after the last persons 150th rep)
Boxing Day - CLOSED
Tuesday 27th through until Friday 30th - 16:00 - 19:00 (open gym, NO CLASSES)
New Years Eve - 10:00 - 12:00 (WoD at 11am)
New Years Day - CLOSED
CrossFit Cardiff WoD
'Fran'
For time:
21 - 15 - 9
Thrusters (95/65bs)
Pull Ups
Please post times to comments...
Remember...
THE BOX IS CLOSED OVER THE WEEKEND FOR A L1 SEMINAR
CrossFit Ion has very kindly offered to put on a partner WoD for anyone that would like to attend at 10:30 on Saturday morning.
Please head down on mass and buy a t-shirt as a thank you!
Over the next coming months I fully intend to build a community with those lovely lot and smash the hell out of them in friendly throwdowns! 😉
CrossFit Cardiff Partner WoD
22min AMRAP:
3 Hang Power Cleans (80/60kg)
6 Burpees
12 Box Jumps (20")
Split work as you need. The suggestion would be to rotate through each movement.
Please post rounds and reps to comments...
Hey team. As a friendly reminder, or even if you didn't know...the box will be CLOSED on Saturday and Sunday of this week (17/18th) for a CrossFit L1 seminar.
Many of the memebers are having an outing to Pen-y-fan to get a festive picture (Xmas Jumpers and Santa hats are a must) and plan to meet at the box for at 10:00, if they aren't there, meet at the fan at 11. The more the merrier! Please pee at home as entrance to the box at that time will be rewarded with burpees.
Otherwise Mike Catris, the legend, has invited you all to class at CrossFit Ion to smash their members. I shall post timings up later in the week.
CrossFit Cardiff WoD
For time:
25 Cal Row
50 STOH (35/25kg)
75 Med Ball Clean (20/14lbs)
50 STOH (35/25kg)
25 Cal Row
Please post times to comments...
It is extremely difficult to put into words how much of a privilege it was to be a small part of the massively successful feat that Danny Watson undertook this past weekend.
Witnessing that man continue to battle through inconceivable pain, utterly selflessly, for hours was a truly humbling experience.
Danny, what you have achieved is second to none. Hold your head high with pride. Rest up brother. I will never forger your conduct that day.
Fratres In Vitram
CrossFit Cardiff WoD
4 rounds for time:
10 Back Squats (100/70kg)
25 GHD Sit Ups
10 Muscle Ups
Please post times to comments...
PARTNER WOD
20 Minute AMRAP:
- 3 power snatch (35/25)
- 3 box over jumps (24/20)
- 6 power snatch
- 6 box over jumps
- 9 power snatch
- 9 box jumps
- 12 . . . .
Part A
3 rounds for quality not time:
- 21 ring rows (feet on a box body parallel to the floor)
- 15 strict ring dips
Part B
for time:
- 2000m row
When it comes to rowing this distance is the biggest benchmark. So get after it! See below for a simple video on rowing technique.
WOD
Within 3 minutes complete:
- 400m run
- 3 Deadlifts (75% of 1RM)
- max rep burpees over bar
Rest 3 minutes then repeat for a total of 5 rounds.
CrossFit Cardiff Xmas party payment deadline Saturday 10th December!
Everyone is welcome to attend as long as you've paid. Details can be found on the Facebook event page, here's the link https://www.facebook.com/events/226845954397485/?ti=icl
WOD
Part A
Spit jerk 1 Rep Max
After the 1RM clean & jerk a couple of weeks ago it was clear that split jerks were generally something people didn't have experience doing. So this is a chance for you guys to work on it! See Below a video of Dmitry Klokov split jerking 245kg!!!
Part B
For time 10-9-8-7-6-5-4-3-2-1
- Hang power clean (60/40)
- Shoulder to overhead (60/40)
Each set must be completed unbroken! Once all the 10 cleans followed by all the 10 STOH are completed you can drop the bar. Pick the bar up and do the same for the 9's and 8's and so on until you finish on 1 clean and 1 STOH.
Hope you all had a great weekend! Let's start the week of well and get after this workout!
4 Rounds for time:
- 25 calorie row
- 25 thrusters (40/30)
- 25 pull ups
25 minute time cap.
Partner WOD Friday!!
For time:
150 Bench Press (50kg/35kg) after both partners have completed a set, perform 15 air squats together (i.e you both do 15) before continuing with the next set.
150 Over Head Squat (50kg/35kg) after both partners have completed a set, perform 15 press ups together before continuing with the next set.
Run 1 Mile together
Please spot one another on the bench! You are welcome to break up the reps however you wish, but I would recommend max effort sets to reduce the number of air squats and press ups you have to perform.
Maybe not today, maybe not tomorrow, but someday......
Tomorrow we go heavy
CrossFit Total
establish a 1RM
Strict Press
Back Squat
Deadlift
Within 1 minute perform
- 10 Pull Ups
- 10 Box Jumps
- Max rep burpees
Then rest 1 minute.
Repeat for 10 rounds (20 minutes)
If you are getting less than 5 burpees per round then scale the reps of the pull ups and box jumps to a level where you can hit at least 5 burpees. Your score will be total number of burpees at the end of 20 minutes.
10 Minute EMOM
- 1 Rope Climb
- 1 Power Clean (100/70)
Rest 5 minutes
then 5 Minutes Max distance row - (Can anyone break 1,500m?)
Today it is with a heavy heart that we say goodbye to one of our coaches. It's all been said already so lets not get emotional again. Franco Morris you will be missed.
Im going to call this "Jelly Legs"
3 Rounds for Time
5 Squats with plate
5 OH Lunges
5 Squats with plate
5 OH Lunges
5 Squats with plate
5 OH Lunges
5 Squats with plate
400m run
The Squats and lunges must be performed unbroken with a plate. If you break then restart with a lighter plate. Hold the plate wherever is convenient during the Squats. Rx weight is (20kg/15kg). Yo do not need to run with the plate!
Tonight's workout was tough. Both technically demanding with a challenging load.
Take note of your time. We will do that again.
CrossFit Cardiff WoD
'The Filthy Fifty'
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders
please post times to comments...
Choose a challenging weight for this, you may fail a rep or two...that's ok!
CrossFit Cardiff WoD
3 Rounds for time of:
4 Squat Snatch (80/60kg)
8 Pull ups
8 Overhead Squats (80/60kg)
4 Bar Muscle Ups
please post times to comments...
Some big tin flying about tonight beasts! Funnily enough, bumper plates roll and when they do they nearly kill people.
CrossFit Cardiff WoD
For time:
Row 1km
50 HSPUs
Run 1 Mile
Please post times to comments...
That was one spicy meatball! Zero reason to stop. Vomit inducing stuff!
Switch gears tomorrow gang, grab your balls and throw yourself under some heavy tin.
CrossFit Cardiff WoD
1 RM Clean & Jerk
And it's a SQUAT clean.
Please post loads to comments...
