WoD - Tuesday 4th March, 2025

You are not going to appreciate this! I mean I don’t know who would appreciate this, me if I could squat, but I am a significant weirdo!

CrossFit Cardiff WoD
For time:
21 Thrusters (40/30kg)
21 Pull ups
15 Thrusters (60/40kg)
15 Chest to bar pull ups
9 Thrusters (80/60kg)
9 Bar muscle ups

Specialty
Pull ups

Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test 
Or butterfly practice

4 Sets
20 Ring Rows
0:20 - 0:30 ring to chest hold
Rest 2:00 between sets

3 Sets
8 Bent over prone grip dumbbell row
10/10 Arnold press

Every minute on the minute for 6 minutes:
1. 40s straight arm GHD
2. 40s GHD hollow hold

WoD - Friday 28th February, 2025

Happy F**king Friday you legends!

CrossFit Cardiff WoD
3 Rounds for time:
10 Chest to bar pull ups
15 Cleans (60/40kg)
20 GHD Sit ups

WoD - Thursday 27th February, 2025

All you have to remember is that the summer is coming and it is therefore worth it!

CrossFit Cardiff WoD
5 Rounds of:
Front  rack walking lunge
Front squat
Front  rack walking lunge
12 - 6 - 12
Straight heavy sets

Specialty
A: Repeat: Isabelle
For time :
30 snatch (60/42.5kg)

3 Sets
10/10 back rack bulgarian split squat
10/10 Bulgarian RDLs

WoD - Wednesday 26th February, 2025

HUMP DAY and especially important if you have just been out maga with all the 17 year olds! Naming no Janets!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
40 Double unders
20 Double dumbbell push press (50/35lbs)
24/20  Calorie row

WoD - Tuesday 25th February, 2025

There is this thing called the CrossFit games open. It has been the initial stage of CrossFit Games qualification process since 2011, starting with a vile combination of double unders and snatches. Rough!

It begins again in a couple of weeks and so welcome to a little taster of whats to come…

CrossFit Cardiff WoD
13.1
Complete as many rounds and reps as possible within 17 minutes of:
40 Burpees
30 Snatch (35/20kg)
30 Burpees
30 Snatch (60/35kg)
20 Burpees
30 Snatch (75/45kg)
10 Burpees
Max Snatch (95/55kg)

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

5 Sets
20 Ring rows
0:20 - 0:30 ring to chest hold
Rest 2 minutes between sets

3 Sets
8 Bent over prone grip row dumbbell
10/10 Arnold press

Every minute, on the minute for 6 minutes:
1. 35s straight arm GHD
2. 35s GHD hollow hold

WoD - Monday 24th February, 2025

Well that was close! The potato loving Irish sat next to me was SWEATing for a “wee” while there!

It may have been a loss but the lads put one hell of a show on, completely different team who are going to destroy the English!

Anyway, back to the week and a note that you have an obstacle to navigate, a massive wall!

CrossFit Cardiff WoD
5 Rounds:
15/12 Calorie echo bike
10 Thrusters (40/30kg)
200m Run
Rest 3 mins between rounds

WoD - Wednesday 19th February, 2025

An old favourite is back! Kind of, you may have had less rest last time, I don’t remember.
Anyway, when i say favourite, I mean a workout that you all absolutely hated. Unbelievably simple and unf**kingbelievably disgusting!

Enjoy!

CrossFit Cardiff WoD
A: Within 5 minutes complete:
Max calorie echo bike
Rest 5 minutes

B: 5 Rounds each for time of:
Set calorie echo bike*
Rest 3 minutes between rounds

*Divide the total calories from part A by 5:

WoD - Tuesday 18th February, 2025

Your legs are not going to appreciate this. But, you will be stronger afterwards and soon will forget… until you attempt to go to the toilet in the middle of the night. Let’s hope your bathroom is NOT downstairs! 😉

CrossFit Cardiff WoD
Back squat
1 - 30 - 1 - 25 - 1 - 20
Increase load each set

Specialty
Pull ups
Every minute, on the minute for 12 minutes

10 - 20% of 5 minute test 
Or butterfly practice

5 Sets
20 Ring rows
0:20 - 0:30 Ring to chest hold
Rest 2:00 between sets

3 Sets 
8 Bent over prone grip row dumbbells
10/10 Arnold press

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

WoD - Monday 17th February, 2025

Welcome to a new week, here’s to hoping that you have had a relaxing couple of days, you are going to need it as we kick start the week with a fair amount of difficulty. You are going to love it…

CrossFit Cardiff WoD
5 Rounds for time of:
15/12 Calorie row
15 Toes to bar
5 Deficit handstand press ups (6”)
5 Power cleans (100/70kg)

WoD - Friday 14th February, 2025

Now then lads, do not forget what day it is today. Even if your partner tells you that they don’t like it, don’t need cards, flowers, chocolates etc… they are LYING to make you look like a mug!
DO the right thing!

GOOD LUCK

CrossFit Cardiff WoD
For 6 rounds, every 4 minutes complete:
15 Thrusters (40/30kg)
15 Bar facing burpees

WoD - Thursday 13th February, 2025

Alright, the speed awareness course and utter savagery has been completed. We are over the hill, Janet might well be in Tenerife and we are on the way to a weekend of unfilled frolics!
Just two more workouts to do, one that will cause you to go cross-eyed unless you have a calculator.

CrossFit Cardiff WoD
In pairs complete for time:
Regionals event 2014 “Triple 3”
Row 3000m
300 Double unders
Run 3 miles
Athletes can split distance and reps however

WoD - Wednesday 12th February, 2025

Mid-week and a newer benchmark girl, a seriously stinking one! Definitely do not “poo poo” a lighter barbell, especially when it involves 400 reps.

CrossFit Cardiff WoD
“Andi”
For time:
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front squats
Barbell: 30/20kg

WoD - Tuesday 11th February, 2025

I am in the zoom waiting room for a speed awareness course, not yet started and so you are getting about as much banter as it appears I will be getting from Barry in the next 3 hours…

CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8 - 8
Back rack walking lunge
Straight heavy sets

Specialty
Pull ups:
Every minute, on the minute for 6 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 - Friday 7th February, 2025

It is finally here, that Friday feeling. Each one that arrives too, is one closer to a bad ass summer!

You know it’s going to happen too, this year is going to be a corker!

CrossFit Cardiff WoD
Diane 45
Deadlifts (100/70kg)
Handstand press ups
Athletes perform 45 reps of each movement, however

WoD - Thursday 6th February, 2025

Who doesn’t like a literal shit ton of cardio and gymnastics on a Thursday? Exactly… no one!

CrossFit Cardiff WoD
Complete as many rounds and rep as possible in 20 minutes of:
Run 200m
15 Chest to bar pull ups
50 Double unders
15 Toes to bar

Specialty
Snatch:
A: Build to a heavy 5 touch and go power snatch

B: 10 Sets
3 Power snatch
Rest 30s

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

WoD - Wednesday 5th February, 2025

Look on back, if you were coming to the gym then, at Christmas week 2022. This workout is a repeat but with a twist… the barbell is heavier. Can you beat yourself?

CrossFit Cardiff WoD
5 rounds, each for time:
21 - 18 - 15 - 12 - 9
Calorie echo bike
Power cleans (60/40kg)
Burpees over bar
*each round starts every 6mins

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 - 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