Workout of the day
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WoD
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I am running the theme of being late this week, to most things and because I am spending the majority of my time trying to find my missing wallet. Mother f**ker!
CrossFit Cardiff WoD
Deadlift
10 - 10 - 10 - 10 - 10
Straight sets:
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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
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It’s March and spring is 100% coming! We are on the way to a legit summer, zero doubt!
No more freezing arses off in the gym, for sure not something that you will have to worry about tomorrow…
CrossFit Cardiff WoD
"Riley"
For time:
Run 1.5 miles
150 Burpees
Run 1.5 miles
If you've got a weight vest or body armour, wear it.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
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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
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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
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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
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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
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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
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The end of the week is here. We head into a weekend of history making, one where Wales destroy Ireland in the 6 nations rugby due merely to the fact that I am going with one of the Irish.
We can only be hope hey. The banter shall be flowing I’m sure!
Prey for me!
CrossFit Cardiff WoD
7 Rounds for time of:
Run 400m
21 Wall balls (20/14lbs)
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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:
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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
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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)
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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
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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
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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
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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
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Welcome to another fun filled, potentially painful week. You are going to love it.
Tomorrow is a repeat of a WoD first performed in November 2023, one where Meg received only a smiley face for one round! Now none of us have any hope!
CrossFit Cardiff WoD
5 Rounds of within 2:30:
10 Shuttle runs (25ft out, 25ft back = 1)
8 Devil press (2x 50/35lb)
Max pull ups in remaining time
Rest 2:30
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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
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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
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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
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