Workout of the day
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Gymnastics
SIGN UP FOR THE OPEN… DO IT!!! COME ON!!!
I mean I have and I am the most injured I have every been at this stage of the season. Enrique has signed up and is ready to kick all of your arses! Get amongst it!
CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
5 Burpee shuttle runs*
30 Air squats
5 Burpee shuttle runs
*out and back 25ft = 1. A burpee must be performed with each change direction.
Don’t you worry, not every open workout hurts as much as that… ish!
Okay I am lying, i’ve done every single one and they ALL suck! Lots of simple programming, lots of pain! SORRY! I promise it is fun though.
CrossFit Cardiff WoD
For time:
75/65 Calorie row
50 Handstand push ups
25/20 Calorie row
Specialty
3 Minutes max pull ups
For 5 minutes, very minute on the minute:
10 - 20s chin over bar hold
3 Sets
3 Pull up negatives (5 second descent)
10 Ring rows
3 Sets
5 Bat wings + 5s negative
15 Strict banded pull ups (unbroken)
March is coming, mental! The Daf’s are out and spring is upon us… how fricking cool! Saying that, what’s the bet that we get minus temperatures and snow in March?!
CrossFit Cardiff WoD
Within 1min complete:
12/10 Assault bike calories
Max rep shoulder to overhead (80/60kg)
Rest 1 minute.
Continue until 50 reps are completed
Specialty
3 x 3 Seated box jumps
15 minutes to work up to a heavy:
Clean + hang clean
3 x 10 Clean grip, hook grip deadlifts
Here we go, the weekend full of fitness, food, rest and fortunately for your blood pressure… no Welsh rugby.
Enjoy and return next week charged and ready to go!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
200m Run
9 Bar muscle ups
1 Squat snatch (80/60 kg)
This relentless, savagery rain will at some point stop and we will all be showered with beautiful, warm rays of sunshine! I cannot wait!
But until that day comes…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
3 Deadlift (120/90kg)
6 Burpee
9 Box over jumps (24/20”)
Specialty
For 6 rounds, every 2 minutes:
1 Snatch pull + snatch
5 Sets
8 Overhead walking lunges
Build each set
The open is coming, let’s get in the spirit (as we typically do this time of year) by revisiting all the absolutely vile past open workouts. You are NOT going to appreciate it…
CrossFit Cardiff WoD
11.5
Complete as many rounds and reps as possible within 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20/14lbs)
Well wasn’t the second half insanely stressful! I think my heart rate was about as high as it was watching you lot doing the Fran variant workout last week! VILE!
Well onwards and lets hope that they have sorted themselves out ready to give England a good kicking next weekend.
Welcome to a new week…
CrossFit Cardiff WoD
5 Rounds for time of:
12/10 Calorie echo bike
16 Kettlebell snatch (32/24kg)*
20 GHD Sit ups
*Alternate arms after 8 reps.
Happy Tuesday folk, Monday the grimmest day of the week is beyond us, that means that the 2024 6 nations is one day closer! Happy Days!
Until then, you have a few shit shows coming your way I’m afraid. This being one of the gentlest of the lot sorry!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
Run 400m
16 Double kettlebell russian swing (2x24/16kg)
8 Burpee box jump over (24/20”)
Specially
A: 20:00 handstand walk practice
B: Conditioning:
For 3 rounds, every 2 minutes:
Max headstand hold (cap at 1:00)
3 Sets:
10 - 20s L-sit
10/10s Single arm hold
Here we go, the weekend! Let’s hope that Mikey has calmed the F down after last Saturday and is not intending to smash us all into the ground with god awful workouts!
We love it really Mikey! ISH!
CrossFit Cardiff WoD
A: For 15:00:
Practice handstand walking
B: For 3 rounds:
Within 2 minutes:
20/17 Calorie assault bike
Max burpee box jump overs (24/20”)
Rest 2 minutes between rounds
For all of you Romeo’s out there remember, it’s the Welsh Valentines day today, be spontaneous (if you didn’t know), get your arses to the morning classes and take your better halves (or maybe someone you hope to be) out for the night. You will likely not regret it!
CrossFit Cardiff WoD
For time:
Run 200m
20 Bar muscle ups
Run 400m
35 Chest to bar pull ups
Run 800m
50 Pull ups
Specialty
A: For 6 rounds, every 2 minute2:
1 Snatch pull + snatch
4 Sets
6/6 Bulgarian squats
10/10 overhead plate step ups
Welcome to a new week, one where if you were at Saturday’s workout you should count yourself lucky to be a part of.
Don’t be posting IG stories about how shocking Monday’s are… you will have nearly died on Saturday! Thank your lucky stars!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 21 minutes of:
15/12 calorie Assault bike
1 Rope climb
1 Power clean (100/70kg)*
Rest 30s after each round
*increase by 1 clean each round.
Well I am assuming that your legs are completely f**ked, likely along with the rest of your bodies! 😬😁
The good news is that tomorrow we will give them a little break… ish… before we smash the crap out of them again on Wednesday! 😬😬😬😬😁😁
GOOD LUCK and remember, we love you… hence why we do it!
CrossFit Cardiff WoD
Every 4mins for 20minutes:
200m Run
12 Pull ups
9 Chest to bar pull ups
6 Bar muscle ups
Specialty
A: 20 minutes of handstand practice
B: Conditioning:
3 Sets:
5 - 10 Headstand foot taps
10s/10s Single arm hold - wall/box
3 Sets:
16 - 20 Stalder leg lifts
10 Rower pike ups
I messed up the dates of these blogs up until now, thinking to myself that I had a Friday the 13th to avoid, now I arrive here and realise what I have done I don’t. Lucky? The good news is that it is actually all complete and utter rubbish!
This however, will hurt! Nothing to do with the above, but true! BICEPS! 😁
CrossFit Cardiff WoD
For time:
20 - 15 - 10
Alternate dumbbell snatch (50/35 lbs)
10 - 7 - 5
Ring muscle ups
We did this recently but luckily for your biceps and your potential Rhabdo diagnosis, we are now doing it as a partner workout. An insane amount of pull ups are coming your way, however you will be able to rest and recover between sets. How hard could it possibly be?!
CrossFit Cardiff Partner WoD
"Mary"
Complete as many rounds and reps as possible within 20 minutes of:
5 Handstand press ups
10 Pistol squats
15 Pull ups
These are you go, I go rounds
Well having done that again now, I am not going to forget it for a long, long time!
Perfect prep for the open which is soon to come. I’m sure there will be a lot more like that coming your way really soon. And, you will be ready for it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
400m Run
20 GHD sit ups
500m Row
20 GHD sit ups
Abs will be toast but it’s all good, remember… the summer is coming!
Specialty
A: 20:00 Handstand practice
B: Conditioning:
3 Sets
5 - 10 Headstand foot taps
10s/10s single arm hold - wall/box
3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups
Every time I have written these so far, I have put in 2023 and had to erase it. I wonder how long that fun will last for?!
About as long as the DOMs you will be feeling after a few days back training!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
20 Toes to bar
Specialty
A: For 10 rounds, every 30s
1 Hip snatch
Rest 2:00
For 10 rounds, every 30s
1 Hang snatch
Rest 2:00
For 10 rounds, every 30s
1 Snatch
B: 5 - 5 - 5
Overhead squats*
*5s pause at bottom of final rep.
Okay so there’s nothing I can do to polish a 💩… I also can’t do a lot about how much tomorrow’s workout is going to suck!
Sorry…
CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 3 minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell: 40/30kg
Rest for 1 min between rounds
Here we are, the last week before Xmas and I have the privilege of ensuring that your last exposure prior to the restful day is completely savage!
Yeeeeesss!
Enjoy day one of “hell week”! 😉😉🤣
CrossFit Cardiff WoD
4 Rounds for time of:
25 GHD sit ups
5 Bar muscle ups
25/20 Calorie row
5 Bar muscle ups
I am writing this on Saturday afternoon, waaaaay more nervous about my hang over than I was the workout this morning.
I’d like to congratulate you all for such a legit showing, I mean only those of you suffering with stinking hangovers already actually fucked it up.
You all must have been practicing your 2 for 1 wall balls too! I mean Sammy B was moving so quickly it looked like she wasn’t squatting between the reps!
Anyway. Good luck with these hang overs, until next year!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 8 minutes of:
3 Bar muscle ups
6 Pull ups
9 Toes to bar
The end of the week as we know it! No more utter thrashings (apart from Saturday and Sunday, which are available to you all 😁) until Monday. Where, we will have the very first week of Joe having a pop. I have a feeling that you aren’t going to get off too lightly. 😬😬😂
Have a restful weekend in preparation please. Why not get utterly smashed instead of smashed!
By the way, be very, very careful of workouts that look like nothing on paper… this actually looks pretty bad on paper!
CrossFit Cardiff WoD
For time:
1 - 2 - 3… 10 - 9 - 8 - 7… 1
Thrusters (40/30kg)
2 - 4 - 6… 20 - 18 - 16 - 14… 2
GHD sit ups
