WoD - Tuesday 4th February, 2025

I bet you didn’t think it would be so hard to put the other foot forward in a split snatch hey?! But then maybe you know there was such a thing as a split snatch!

Don’t worry, tomorrow will be heavy but and leggy, but at least they will both be in a straight line.

CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2
Back squats

Specialty
Pull ups:
Every minute on the minute for 12 minutes
10 - 20% of 5 minute test

5 Sets
5 Strict chest to bar pull-ups

3 Sets
10 Barbell supine row
10/10 Arnold press

Every minute on the minute for 6 minutes
1. 30s Straight arm GHD
2. 30s GHD hollow hold

WoD - Monday 3rd February, 2025

Welcome to a new week, starting with a grippy hero! You have been warned…

"Moon"
7 Rounds for time of:
Dumbbell Hang split snatch, 10 reps right arm
1 Rope climb
Dumbbell Hang split snatch, 10 reps left arm
1 Rope climb
Alternate feet in the split snatch sets.
Dumbbell load 22.5/35lbs

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

WoD - Friday 31st January, 2025

Happy Friday you lovely lot! All tired out and ready for a weekend full of fitness, coffee and fun

CrossFit Cardiff Partner WoD
In pairs, complete as many rounds and calories as possible in 25 minutes of:
Partner A:
10m Sandbag walking lunge
4 Burpee sandbag over box (48')
10m Sandbag walking lung

Partner B:
Accumulate calories on the rower as possible

WoD - Thursday 30th January, 2025

It’s a weekly thing I know, bigging up the weekend and the countdown, Janet’s favourite day, blah blah… but what else am I going to talk about, the weather?

CrossFit Cardiff WoD
For time:
600m Run
12 Bar muscle up
6 Snatch (80/60kg)
400m Run
8 Bar muscle up
4 Snatch (80/60kg)
200m Run
4 Bar muscle up
2 Snatch (80/60 kg)

Specialty
A: Within 5:00: build to a heavy 4 power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 40s

C: 5 - 5 - 5
Back squat
10 - 10 - 10
Kettlebell front rack step up

WoD - Wednesday 29th January, 2025

Mid-week and nearly through the first month of the year. Soon enough, the vital celebration of Valentines day will be upon us, along with Easter and then it’s the F**KING SUMMER!!!
It is coming!

CrossFit Cardiff WoD
Front squats
10 - 10 - 10 - 10 - 10
Superset with
20 - 20 - 20 - 20 - 20
GHD Sit ups

WoD - Monday 27th January, 2025

You may well have survived the storm, but you may not survive this week! Ah you’ll all be alright, the legends that you are! Starting with utter gymnastics hell tomorrow.

CrossFit Cardiff WoD
5 Rounds for time:
6 Wall walks
30 Alternating single leg squats

WoD - Thursday 23rd January, 2025

The hill has been climbed and your sore bodies are on the way down, you can see it, the weekend. Like a glimmering ray of light, hope!
Where, you will come on in and still mangle yourselves further. Good on ya!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
15/12 Calorie echo bike
15 Hang power cleans (60/40kg)
15 GHD sit ups

Specialty
A: Within 5:00: build to a heavy 3 power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 45s

C: 5 - 5 - 5
Front squat
10 - 10 - 10 Farmer step up

WoD - Tuesday 21st January, 2025

The ball is rolling, rolling, no stopping the week now. We are off and the DOMS is going to be real! It will one day get a little better, and once you think you have just about gotten over it, smash you right back in the face again.

For example, good luck to your lower backs!

CrossFit Cardiff WoD
For time:
1200m - 800m - 600m - 400m
24 - 21 - 18 - 15
Run
Kettlebell Swing (32/24kg)
Burpee

Specialty
5:00 Max pull ups

5 Sets
5 pull ups (3-2-1 tempo)
Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets
20/20 Kettlebell side bends

WoD - Monday 20th January, 2025

Welcome to a new week, one where Mikey B will be kicking your butts all over the gym floor with his programming. Starting with this pretty brutal triplet.
I hope you are ready!

CrossFit Cardiff WoD
For time:
42 - 30 - 18
84 - 60 - 36
42 - 30 - 18
Calorie row
Double unders
Wall balls (20/14lbs)

WoD - Friday 17th January, 2025

The end of a very boring week of blogs but savagery fitness. Good luck tomorrow…

CrossFit Cardiff WoD
A: Within 15 minutes, establish a 1 rep max squat clean

B: Complete as many rounds and reps as possible within 5 minutes of:
40 Double unders
4 Squat cleans (85% of part A)

WoD - Thursday 16th January, 2025

Janet… when are you booking this foam party?

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
20 Toes to bar
Run 400m
20 Chest to bar pull ups

Specialty
A: Within 5:00:
Build to a 2 heavy power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 50s

C: 5 - 5 - 5
Back squat
10 - 10 - 10 
KB front rack step up

WoD - Wednesday 15th January, 2025

A continuation of the theme, expect zero banter this week I’m sorry.

You have CrossFit 179 to thank for this shit show. And when I mean thank I actually mean tell to get f**ked!

CrossFit Cardiff WoD
5 rounds for time of:
Row 400m
15 Bar facing burpees
9 Power snatch (40/30kg)

WoD - Tuesday 14th January , 2025

Zero fluff, just a fitness prescription,

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Deadlift
6 - 6 - 6 - 6 - 6
Straight and heavy

Specialty
5 minute test:
Max pull ups

5 Sets
5 Pull ups (3-2-1 tempo)
Rest 1:30

3 Sets
10/10 Bent over row
10/10 Single arm bench press
10 - 30s L-sit hold

2 Sets 
20/20 Kettlebell side bends 

WoD - Monday 13th January, 2025

Welcome to a new week. Massive congratulations to Tuva for completing her CrossFit L2 this weekend. She has promised that once she is back from SA that she is going to coach every class at CrossFit Cardiff for two weeks, so that Nicole and I can go on an extended holiday. I thought it was very nice of her myself.

Yet again there are some challenging workouts coming your way, you are going to hate love them all!
Starting tomorrow with a bit of a humdinger… good luck!

CrossFit Cardiff WoD
3 Rounds each for time of:
30/25 Calorie echo bike
25 Thrusters (40/30kg)
15 Ring muscle up
Rest 5 minutes

25/20 Calorie echo bike
20 Thrusters (50/35kg)
15 Ring muscle up
Rest 5 minutes

20/15 Calorie echo bike
15 Thrusters (60/40kg)
15 Ring muscle up

WoD - Friday 10th January, 2025

Happy Friday you legends.

I did warn you previous about this week, and told you I wasn’t lying. Well…

CrossFit Cardiff WoD
3 rounds for time
30/25 Calorie asssulat bike
20 Hang power cleans
15 Thrusters
Barbell load 50/35kg

WoD - Thursday 9th January, 2025

The penultimate time this week you get to absolutely smash yourselves into a painful oblivion.

Tomorrow with a little twist, jelly legs is what we want.

CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.

Specialty
A: Build to a heavy power snatch

B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s

C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10

WoD - Wednesday 8th January, 2025

Mid-week of the first week, before you can think you’ll be reading my request for Xmas party payments. And when I say you’ll i real mean Janet!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 24 minutes of:
6 Bar muscle ups
400m run
12 Chest to bar pull ups
400m run

WoD - Tuesday 7th January, 2025

I mean I did warn you it was coming your way, I promise I wasn’t lying.

Anyone else struggling as per with these writing the correct date! Just me, fine.

CrossFit Cardiff WoD
For 4 rounds:
Complete as many rounds and reps as possible within 5 minutes of:
18/15 Calorie row
15 Burpee box jump overs (24/20”)
18/15 Calorie row
Max wall balls (20/14lb - 11/10ft)
Rest 2:30 between rounds

Specialty
5:00 Toes to bar retest

Within 10:00:
Accumulate a 5:00, 4:00 or 3:00 L-sit

5 Sets
5 Pull up
5 Bench press

WoD - Monday 6th January, 2025

Welcome back to a new week, one where the silly season is well and truly over. In fact proof in the pudding is that if you still have your trees up you are a weirdo and Tesco are selling easter eggs.

Come on in and hit the ground running tomorrow. The week you have approaching is a humdinger.

Please be aware, we are hosting a CrossFit L2 seminar this weekend and so the gym will be closed.

CrossFit Cardiff WoD
A: Build to 2rm touch and go power snatch

B: “Randy”
For time:
75 Power snatch (35/25kg)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

WoD - Friday 3rd January, 2025

The first Friday feeling of the year, don’t do it! Save in until next week to go out and get completely written off! You’ve done the hard work all over the silly season! Let your body rest!

By the way, speaking of drunken buffoons, did anyone else not know that Mikey B tore his hamstring trying to pick up a piece of paper from the floor with his teeth in a CrossFit Cardiff Xmas do drinking game. Brilliant!

CrossFit Cardiff WoD
6 Rounds for total reps of:
Within 2 minutes complete:
18/15 Calorie row
Max clean and jerks (70/50kg)
Rest 4 minutes between rounds