Viewing entries tagged
Hero

WoD - Friday 4th April, 2025

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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.

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WoD - Thursday 27th March, 2025

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WoD - Thursday 27th March, 2025

A tribute for McCoy

Good wasn’t good enough - he always wanted to be the best.

He was a warrior. McCoy Turner had battled complex PTSD for years and yet he was described by all that knew him as a beacon of light, having a warmth, a kindness and a smile that would light up any room. Fooling even those closest to him and on the very rare occasions when he did ask for help, seemed as he didn’t want to be a burden.

A L4 CrossFit Seminar Staff ‘Red Shirt’, McCoy taught a staggering 246 L1 & L2 seminars globally across Europe and Asia. A Flowmaster, and Coaching Mentor he truly was a master of his craft.

McCoy was a wonderful father, a friend and for those lucky enough to call him, a brother.
He finally lost his fight with his own mind, and on the 8th of March and in solitude, committed suicide.
In doing so he has left a void in this world that will never be filled. You cannot replace a man like McCoy, I will miss him dearly.

If I am ever capable of being half as strong, half as talented, half as passionate and half of the man that McCoy was, I will consider myself complete.

He will continue to influence me every day, I will never forget him and always celebrate him.

McCoy my friend, may you finally be at peace.

Not all illnesses are visible, even those who on the surface have it all, can be suffering inside. So please be kind, reach out to your friends and loved ones and tell them what they mean to you, as you never know how long you have left with them.

CrossFit Cardiff Partner WoD
Celebration
Complete as many rounds and reps as possible within 25 minutes of:
42 Kettlebell walking lunges
38 Burpees
38 Kettlebell ground to overhead
400m run
Athletes will both lunge, one carrying the kettlebell, share the burpees and GTOH and run together, one carrying the kettlebell.
KB 24/20kg


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WoD - Monday 3rd March, 2025

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WoD - Monday 3rd March, 2025

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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WoD - Thursday 20th February, 2025

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WoD - Thursday 20th February, 2025

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a patrol engaged in operations near Sangin, Afghanistan. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly, he died leading his Section and the Company from the front.

Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP Palliser and OP Silkman in Sierra Leone and OP Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal before joining Air Defence Troop in 2002 where following the completion of his specialist training, he was further promoted to the rank of Corporal and drafted to the United Kingdom Landing Force Command Support Group, where he remained for 2 years.
From here Dee joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in the face of adversity could be guaranteed; he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

Specialty
A: 5:00 to build to a heavy 2 TnG snatch

B: 3 Sets
Max unbroken power snatch (60/42.5)
Rest 3:00

C: 3 Sets
10/10 back rack Bulgarian split squat

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WoD - Monday 3rd February, 2025

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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.

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WoD - Tuesday 28th January, 2025

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WoD - Tuesday 28th January, 2025

Today’s workout is a hero workout, and one which will get you screaming. Enjoy it, it’s kind of fun…

CrossFit Cardiff WoD
”Jack”
Complete as many rounds and reps as possible within 20 minutes of:
10 Push press (52.5/35kg)
10 KB Swings (24/16kg)
10 Box jumps (24/20")

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Specialty
Every minute on the minute for 10 minutes
10 - 20% of 5 minute test

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

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WoD - Friday 24th January

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WoD - Friday 24th January

Happy Friday you legends. If you weren't quite ready for the week to end then 100 thrusters will do it for you!

CrossFit Cardiff WoD
“Coe”
10 Rounds for time of:
10 Thruster (40/30kg)
10 Ring press ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

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WoD - Monday 6th January, 2025

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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.

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WoD - Thursday 2nd January, 2025

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WoD - Thursday 2nd January, 2025

Back to it, open as normal and doing everything within my power to not write 2024 into every single blog post title!

Get after it with a bit of a stinker. Be very careful!

CrossFit Cardiff WoD
“Sisson”
Complete as many rounds and reps as possible within 20 minutes of:
1 Rope climb
5 Burpees
200m run
20/14lb weighted vest

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

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

B: Front squats
5 - 5 - 5 - 5 - 5

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WoD - Wednesday 20th November, 2024

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WoD - Wednesday 20th November, 2024

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

CrossFit Cardiff WoD
"Jason"
For time:
100 Air squats
5 Muscle ups
75 Air squats
10 Muscle ups
50 Air squats
15 Muscle ups
25 Air squats
20 Muscle ups

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WoD - Monday 4th November, 2024

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WoD - Monday 4th November, 2024

Welcome to a new week, set to be fun-filled for some, seriously not for others. It will though, leave you all slightly fitter!

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Cardiff WoD
“Jerry”
For time:
Run 1 mile
2km row
Run 1 mile

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WoD - Monday 9th September, 2024

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WoD - Monday 9th September, 2024

Happy Monday you lovely lot! Here’s to hoping you enjoyed a long arsed weekend of fun, frolics and saturating Meg Jenkins’ what app messages wishing her one hell of a Happy Birthday, and if you didn't…

SHAME ON YOU!

CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Squat cleans (70/60kg)
10 Burpees over the bar
15 Pull ups
200m run

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

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WoD - Monday 1st July, 2024

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WoD - Monday 1st July, 2024

Pinch, punch, first of the month and the year is over the brow!

Come on in to start July with a bang, luckily a partner bang!

CrossFit Cardiff Partner WoD
3 Rounds for time of:
Row 1000m
50 Burpees
50 Box jumps (24”)
Run 800m (together)

Split reps as needed.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

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WoD - Monday 17th June, 2024

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WoD - Monday 17th June, 2024

A long time ago I was sat amongst a group of CrossFit HQ Seminar staff trainers, Flowmasters, for an annual meeting. Dave Castro led the day and started by going around the room asking for each of us to say hello, make a short introduction and give one thing cool that had happened so far that year.
The lady sat to my left, Kelly Brown, said that she had been officially place in remission from cancer.
A while later, John her husband came to Cardiff to teach a CrossFit Kids course at our gym. That week she had been re-diagnosed and sadly lost her second fight.
She was a wonderful woman, generous, selfless and humble to a fault.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14 year old son and 11 year old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 Rounds for time of:
440m Row
10 Box jump (30/24”)
10 Deadlift (125/85kg)
10 Wall balls (30/20lbs - 10/9ft)

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WoD - Monday 10th June, 2024

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WoD - Monday 10th June, 2024

A MASSIVE congratulations to Kerri who only went and finished 3rd in the world at Hyrox. Proving that you don’t need to have all 10 toes functioning to dominate, just ensure that you a complete and utter savage.
What a stud!

CrossFit Cardiff WoD
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Holbrook
10 Rounds for time of:
5 Thrusters (50/40kg)
10 Pull ups
100m sprint
1 minute Rest

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WoD - Bank holiday Monday 27th May, 2024

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WoD - Bank holiday Monday 27th May, 2024

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a 20/14 pound vest or body armor, wear it.

Murph
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
Wear a 20/14lb weight vest

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WoD - Wednesday 22nd May, 2024

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WoD - Wednesday 22nd May, 2024

So then, just to double, triple remind you, the gym is closed this weekend for a CrossFit L2. However, we are doing so merely in order to force you to rest prior to Murph this coming Bank Holiday Monday.

There will be a class starting at 10:00am and finishing whenever the last person is safely over the finish line. Please come down, whoop and holler and demonstrate respect for those who have paid the ultimate sacrifice.

Before you do, have a read of this…

Murph

CrossFit Cardiff WoD
10 - 10  - 10 - 10 - 10
Front Squat

10 Back extensions between sets

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WoD - Friday 10th May, 2024

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WoD - Friday 10th May, 2024

A hero workout with a twist, one that will likely make it even more uncomfortable. 😬

CrossFit Cardiff Partner WoD

“Barraza”
Within 18 minutes complete as many rounds and reps of:
Run 200 meters
9 Deadlift (125/90kg)
6 Burpee bar muscle ups
You go, I go rounds. Run together.

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

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WoD - Friday 19th April, 2024

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WoD - Friday 19th April, 2024

Happy Friday you legends. I hope you are looking forward to a very chilled couple of days off.

CrossFit Cardiff WoD
‘Big Chief’
Within 3 minutes complete as many rounds and reps as possible of:
2 Power snatch (60/40kg)
4 Press ups
6 Pistol squats
Rest 1 min
Repeat for 5 rounds

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WoD - Friday 11th April, 2024

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WoD - Friday 11th April, 2024

Happy Friday you filthy animals! Here’s to hoping that you all have a bad ass weekend! Enjoy and savour two tortureless days!

But before that, come and respect and absolute legend! Thank you CrossFit 179!

CrossFit Cardiff WoD
‘Gerallt’
Run 1 mile
Then, 5 rounds of:
20 Pull ups
4 Bodyweight squat cleans
20 Burpees
Then, run 1 mile
Where a 10/7kg weighted vest for the running

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