WoD - Friday 4th April, 2025

The Friday Feeling! Something that you are not going to get with this stinking workout.

CrossFit Cardiff WoD
6 Rounds for time of:
60 Double unders
30 Kettlebell swings (24/16kg)
15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

WoD - Thursday 3rd April, 2025

Told you didn’t I! As soon as those clocks bounced forwards we were in for a TREAT!!! 😎😎😎😎

CrossFit Cardiff WoD
For Max Load:
5 - 5 - 5 - 5 - 5
Back Squat
10 - 10 - 10 - 10 - 10
Hip Extensions

Specialty
A: 3 - 3 - 3
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk

Seated Strict press
B: 3 - 3 - 3
Superset with 8 frontal, lateral and rear delt raise

WoD - Tuesday 1st April, 2025

We are going to rent the gym out, once per week at the 08:00 class to the cockerpoo cafe! A bunch of “cute” dogs will be running around the gym for all of you to play with… April fools f**kers! Had it been the GSP cafe that would not have been an April fools.

CrossFit Cardiff WoD
For Time:
Run 1 Mile - 800m - 600m
50 - 40 - 30
Wall Balls (20/14lbs)
25 - 20 - 15
Chest to bar pull ups

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

3 Sets:
20 Wide grip pull-ups*
*Max strict pull-ups into banded pull ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00

3 Sets 
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 10s off x 9:
Hollow hold

WoD - Monday 31st March, 2025

Well then, that’s it. It is officially the British Summer Time! Stand yourselves by for some serious good weather and constant harassment from Tom trying to show you his white bits.

We will be on the beach before you know it.

CrossFit Cardiff WoD
“Grace”
For time:
30 Clean & jerks (60/40kg)

WoD - Friday 28th March, 2025

Tuva is popping her cherry today… go easy on her please!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
Row 500m

WoD - Wednesday 26th March, 2025

In 5 days (or something) the sun will set at 19:5something. Meaning that the summer is well on the way and you NEED to get those butt cheeks ready… it’s a good job we’ve got your back!!

CrossFit Cardiff WoD
Deadlift
10 - 10 - 6 - 6 - 4 - 4
Increase load as reps descrease

WoD - Tuesday 25th March, 2025

I mean you are not going to like it, but it’s way better than skierging while sat down, or echo biking with one leg so… wind your necks in.

CrossFit Cardiff WoD
5 Rounds for time of:
20 Wall balls (20/14lbs)
50 Double unders
10 Bar muscle ups

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

3 Sets:
20 Wide grip pull - ups*
*Max strict pull - ups into banded pull-ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00

3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative

Tabata hollow hold

WoD - Friday 21st March, 2025

It’s the FRICKING WEEKEND… enjoy!!!

CrossFit Cardiff Partner WoD
150 Calorie Echo Bike
200 Wall Balls (20/14lb)
150 Calorie Echo bike
Split however

WoD - Wednesday 19th March, 2025

Mid-week and over the hill, you are headed violently towards the weekend safe in the knowledge that the Welsh rugby team are entirely safe from receiving a complete battering from anyone.

CrossFit Cardiff WoD
Front squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Straight sets, every 3 minutes

WoD - Tuesday 18th March, 2025

If that games workout didn’t mess you up beyond all belief then this will…

CrossFit Cardiff WoD
A: 1000m row
Straight Into..
B: 4 Rounds for time of:
25 pull ups
7 Push jerks (60/40kg)

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

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

3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 20s off x 8
Hollow hold

WoD - Monday 17th March, 2025

Monday and starting the week with a god awful shit loads of fun workout, you are going to love it!

Aside from that, considering that there are more Irish in the gym than Welsh… Happy St Patricks Day, to all you shamrock loving legends!
You are here of course not to take part but… to take over!

CrossFit Cardiff WoD
“Time Priority Nasty Nancy”
Complete as many rounds and reps as possible within 25 minutes of:
500m Run
15 Overhead Squats (185/125lb)
15 bar facing burpees

WoD - Friday 14th March, 2025

I hope all of your fitness prays have been answered! If not, you will know just what to work on for next time

CrossFit Cardiff WoD
5 rounds. Within 3mins complete:
20/18 Calorie row
12 Burpees over rower
Max rep toes to bar in remaining time
*rest 3mins between rounds

WoD - Thursday 13th March, 2025

You are very nearly there… to the final thrashing at the hand of Dave Castro from the 2025 CrossFit games open. And i’m sure you are very happy about it to!

Until then, we will attempt to program the exact same workout in the days prior!

CrossFit Cardiff WoD
10 Rounds for time:
Run200m
3 Clean and jerks (80/60kg)

Specialty
Weightlifting
Week 1:
A: 2 - 2 - 2
Tall split jerk - build if possible

2 - 2 - 2 - 2 - 2
Split jerk
RPE 7 - focus on dropping under the bar

Strict press
B: 3 - 3 - 3
Superset with 12 lateral raise + 3s negative

WoD - Wednesday 12th March, 2025

Mid-week and I am truly sorry! This workout was originally planned for Monday and so you are lucky really. Lucky that I am so very thoughtful and kind and generous and caring. Otherwise I’d have just blasted you with it then, zero guilt!

CrossFit Cardiff WoD
Within 20 minutes complete:
“Fran”
21 - 15 - 9
Thrusters (40/30kg)
Pull ups
In the remaining time establish a 2 rep max thruster

WoD - Tuesday 11th March, 2025

Just the obvious

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Deadlifts (140/100kg)
10 Box jump overs (24/20”)
15/12 Echo bike calories
These are you go, I go rounds

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

3 Sets
20 Ring Rows
0:20-0:30 Ring to chest hold
Rest 2:00 Between Sets

3 Sets
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative

20s on 20s off x 8
Hollow hold

WoD - Monday 10th March, 2025

New week and straight in with a heavy day. Get those butt cheeks turning heads ready for the summer.

CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5

WoD - Friday 7th March, 2025

We are there, the end of the week and HOPEFULLY the end of the summer! It’s been looking good for a minute.

Please give Kerri a shout while she competes at the March Mayhem event this weekend! No doubt she will kick everyones arses all over the floor and anywhere else that’s needed!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 4 minutes of:
15/12 Echo bike calories
20 GHD sit-ups
25 Kettlebell swings (24/20kg)
Rest 4 minutes between rounds, repeat for 4 rounds. Carry on where you finished.

WoD - Thursday 6th March, 2025

I found the bastard! Why is it that a person suddenly decides to put something valuable somewhere entirely random, somewhere that they have never put something before for “safe keeping”, so fricking safe that you genuinely think you’ve lost it.
I went to Morrisons petrol, the Tesco type pump, enterprise, 2 coffee places and it was in my motorbike helmet… WHY?

CrossFit Cardiff WoD
Complete as many rounds and reps within 20 minutes of:
20/18 Calorie row
15 Box jump overs (24/20")
1 Rope climb

Specialty
A: Find a 1RM split jerk

Strict press
B: 3 - 3 - 3 - 3 - 3
Superset with 12 lateral raise + 3s negative

WoD - Wednesday 5th March, 2025

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:

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