WoD - Monday 22nd January, 2018

WoD - Monday 22nd January, 2018

Welcome to another week, six more chances (if you're not Conroy and actually rest on one day that is) to kick your own ass to amazing levels of badassery.

The Ginger Ninja is your pilot through this weeks pain, sorry I'm mean...fun. Regardless of how many calories you have to do on the assault bike, you will have fun. Fooooooor sure! 
The additional "fun" is us simply being cruel to be kind, allowing you legends to prepare to the very maximum for the up and coming CrossFit Game Open; literally the best fun you will have this year with some of your clothes on! 

Try and think of a better way to start the week, go on...see if you can...

CrossFit Cardiff WoD

For 5 Rounds and within 2mins, complete: 
20 Bar hop burpees
Max cal row
Rest 4 mins between rounds

Please post huge numbers of total cals, per round, to the whiteboard...

NOPE, and...they row a shit ton of calories too...

NOPE, and...they row a shit ton of calories too...

WoD - Friday 19th January, 2018

WoD - Friday 19th January, 2018

The final hurdle before the weekend is upon you, where, instead of drink and eat and chill, you nutters will more than likely come back to the gym and smoke yourselves again! 
And we love it! ;-) 

What do you mean you don't like a heavy sumo deadlift high pull...what???

CrossFit Cardiff WoD

Within 15 minutes, complete as many rounds and reps of:
5 Sumo Deadlift High Pull (60/40kg)
10 GHD Sit ups
20 Double Unders

Please scribe your MASSIVE score of rounds and reps to the whiteboard...


WoD - Thursday 18th January, 2018

WoD - Thursday 18th January, 2018

Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike. Your legs DON'T hurt and you LOVE the assault bike.

Did it work? No?? Ah well, don't worry...it's only Fran...

CrossFit Cardiff WoD

For time: 
21 - 15 - 9
Thruster (42.5/30kg or 95/65lbs)
Pull up

Here is the story...


WoD - Wednesday 17th January, 2018

WoD - Wednesday 17th January, 2018

So then you beautiful lot...how are the stairs? Walking down them backwards helps! And you thought Hannah's week was bad...what did I tell you about outdoing each other! 

Its alright, you have nothing to worry about, it's not as if Conroy has programmed an assault bike interval WoD or anything!! :-I

CrossFit Cardiff WoD

5 Rounds of:
Within 2mins complete:
20/15 Calorie Assault Bike
8 Dumbbell Power Cleans (50/35lbs)
AMRAP of 10m shuttle sprints
Rest 4mins between rounds

Please post the score from each round to comments...

Ass Bike.jpg

WoD - Tuesday 16th January, 2018

WoD - Tuesday 16th January, 2018

Now that you lot have finished monkeying around, we can get back to some hard fitness! Just kidding. Anyone else's forearms feel just like Ash's normally do on a lonely Sunday night? ;-) 

Tomorrow we have a cheeky two-parter for you. Get some load moving and then get really sweaty with something a little lighter. Enjoy you ninjas! 

Ps. If the open wasn't exciting enough, an exciting addition is coming along with it. Stay tuned for details...

CrossFit Cardiff WoD

A: Within 20mins establish a 1 Rep Max back squat

B: Within 8mins, complete as many rounds and reps as possible of:
12 back squat (60/40kg)
6 strict HSPU


WoD - Monday 15th January, 2018

WoD - Monday 15th January, 2018

Firstly, I would like you to take a long hard look down at your own legs and say..."well done lads, you made it! You beat her, Hannah, that evil woman who tried to kill you...you survived!" 

Secondly, get your butts into class and blow off those weekend hang overs, as not everyone is doing dry January! ;-) We have complete our first Foundationals class of 2018, F**K YEAH! Please, please, welcome them into the gym with a sweaty, and chalky hug...just like you were. 
Grab one, show them where everything is, partner up with them and throw down. I can't wait to see it. 

CrossFit Cardiff Partner WoD

10 Rounds For Time of:
10 cal row
8 KB swings (32/24kg)
1 Rope climb

These rounds performed are in a "you go, I go style"

You legends below, and you long standing legends, please write your first ever times to the whiteboard...welcome to the party. 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

Hugh was asked if he could take a picture and then handed an iPhone...the focus option is lesson No 2. ;-) 

WoD - Friday 12th January, 2018

WoD - Friday 12th January, 2018

Who's legs hurt? Mine do!! Strange how 150 wall balls and some "running" will do that to you! 

She's not only brutal when programming workouts, but while on the last day of a 3 day fast, Hannah decides to put a mouth watering chicken soup in the slow cooker! Cheers buddy!!!

Last day of a total beasting for you lot...or is it? I promise the coaching staff definitely does NOT attempt to outdo each other with the brutality of their programming. With that in mind...good luck for next week!! 

CrossFit Cardiff Partner WoD

12 Rounds for time of:
3 Deadlifts (140/100kg)
6 Handstand Push Ups
30 Double Unders

Athletes will perform the workout in a you go, I go fashion; completing 6 rounds each. 

Post your lighteningly fast times to the whiteboard please...


WoD - Thursday 11th January, 2018

Well the open is just around the corner. NUTS!! For those of you who aren't sure what the open is, have a gander here...

I still saw some poor soul clutching to the silly season with a ninja death grip, still proudly displaying a Xmas tree. LET IT GO BUDDY! 

There is really no need to worry anyway, it will be that time of year again before you know it. Just not before a shit ton of awesome fitness, and a blisteringly cool summer! It's coming!

CrossFit Cardiff WoD

Reebok CrossFit Games Open WoD 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (75/55lbs)
3 bar muscle-ups

Please check your scores from last year, if you did it, to see how much fitter you are. Or probably not if you are me. 

Record rounds and reps to the whiteboard...


WoD - Wednesday 10th January, 2018

Who got it? Anyone? Tough right? Next time we will go for a 2.5km row! Ouch! 

Can't feel your legs, don't worry, they aren't getting a break just yet...

CrossFit Cardiff WoD

For time:
150 Wall Balls (20/14lbs)
Each time you break, run 400m

Please post times to the whiteboard.... 

leg day meme.jpg

WoD - Tuesday 9th January, 2018

Ok so I’m sorry about this, it is a joint venture and it was actually me that hammered the last nail in. You’re going to love it really... 

CrossFit Cardiff WoD

For Time: 

2km Row

While rowing said 2km, death by burpees* 

*3...2...1...FITNESS, athletes will perform 1 burpee and row as far as possible until the next minute rolls over, where they will do 2 burpees. Athletes will confine in this fashion until they either complete 2km of rowing or...the burpees get ya!  

Please post your times to the whiteboard... 


When performing this workout just remember the above picture, and how innocent I look!  

WoD - Monday 8th January, 2017

I hope you lovely lot have had a chilled weekend, probably detoxing from the silly season! Anyone appear from my mother dry for January? 

This cheeky little number comes to you courtesy of Hannah, and it hurts like a bastard... 

CrossFit Cardiff WoD 

5 Rounds, each for time:

20 Air Squats

10 Box Over Jumps (24/20”)

10 Assault Bike Calories

5 Hang Power Clean and Jerks (70/50kg) 

Rest 3mins between rounds. 

please post times to the whiteboard... 


WoD - Friday 5th January 2018

Welcome to Friday, first of the year.

Hands up if you think that Melski will be smashed later? There's a strong chance so that she can drown her sorrows from this workout...

CrossFit Cardiff Partner WoD

For time:
5km Row
Partners will switch each time a 400m run is completed...

Please scribe times to the whiteboard.

Run like Mo Farah being chased by a bear...

Mo bear.jpg

WoD - Thursday 4th January, 2018

From heavy load to gymnastics...what else?? Get yourself ready for the beach...

CrossFit Cardiff WoD

Within 15mins complete the below ascending ladder:
1, 2, 3, 4 etc
2, 4, 6, 8 etc
4, 8, 12, 16 etc
Handstand Push Ups
Chest to bar pull ups
Box Jumps (24/20")

Please post rounds and reps to comments...


WoD - Wednesday 3rd January 2018

I know what you're thinking...due to having sometime off over Xmas, the assault bikes are broken! Clearly that's what the issue was, the calories just weren't counting up like the used to. 
There's no way it has anything to do with the turkey and the stuffing and the parsnips and the mince pies and the heroes and the doughnuts and ice cream (clearly Xmas food)!

Nope, it's the bikes! 

CrossFit Cardiff WoD

For time:
10 - 8 - 6 - 4 - 2
Front Squats (100/70kg)
After each round:
30 Double Unders
1 Rope Climb

Please post times to comments...


WoD - Tuesday 2nd January, 2018

I sincerely hope that you all had an amazing Christmas period and a very Happy New Year. 

Lets get stuck back into some fitness, and what a better way to kick off 2018 but with the ASSbike?! Come on...you know you want to! 

CrossFit Cardiff WoD

For time:
21 - 15 - 9
DB Snatch (50/35lbs)
Ring Dips
Assault Bike Calories

Please post the first bad assed time of 2018 to the whiteboard...

Happy NEw Year.png

WoD - Friday 29th December, 2017

I'm not sure about Grace, but I feel pretty assaulted! I suppose its one way to combat the festive overindulgence. Just tell yourself that you are on a leisurely cycle, down to the shop and pray to the assault bike gods that you will feel your legs again sometime soon! 

CrossFit Cardiff Partner WoD 

5 Rounds of:
Row 250m
15 Kettlebell Swings (32/24kg)
10 Burpee Box Over Jumps (24/20")*
Rest 3mins, between rounds. 

Athlete 1 performs the round and tags athlete 2 who does the same. 3mins after athlete 2 finishes the last burpee box over jump, athlete 1 stars round 2. 

*hands can be used. 

Please write a total time, for each round on the whiteboard...

Pain face.jpg

WoD - Wednesday 27th December, 2017

Welcome back from the little break! I can't wait to see you all rocking your new clobber and three day hang overs. If you are planning on taking a little longer, then relax and enjoy. Your body will thank you for it. 

Please remember, for tomorrow, Thursday and Friday, there will be NO 7pm classes. 

But...what better way then to kick it all into touch than thrusters???

CrossFit Cardiff WoD

Within 12mins complete as many rounds and reps as possible of:
15 Thrusters (40/30kg)
15 Pull Ups
45 Double Unders

Please post times to the whiteboard...

Food coma.jpg

WoD - Monday 25th December, 2017

To all of you lovely bad asses, a very, very Merry Christmas. I hope that you are planning huge amounts of fun and good times with loved ones. Over indulge, put your feet up and enjoy a few thoroughly deserved days off. 

I would like to personally thank you all for what has been a truly memorable end of year. I have had to deal with some significant adversity throughout this year, but have come out of it smiling. All and only due to an amazing team and the unbreakable community that you all continue to uphold and develop. We are better and stronger for it, determined to make 2018 a fucking cool year for all of you. 
Big things are coming your way, some planned over a few too many beers the night before the 12 Days of Xmas WoD. Surprisingly, they were all pretty well thought out and not surprisingly, very, very cool.

In years past, and for one reason only, it has been hard for me to stand in front of you all at the Xmas party as one unit; no longer. I could not have been more proud to address you all and deliver those so well deserved, justified awards. The noise after every name was announced, is something that will make me smile each time it crosses my mind, and for a long time to come. 
Thank you all so much for making that evening a highlight of the year, and an epic beginning to the silly season! #thebestchristmasyet

Below are some more in depth opening hours for the up and coming week. 
Monday (Xmas Day) - 11:00am (BURPEES)
Tuesday (Boxing Day - CLOSED
Wednesday - Friday (27th - 29th) - 06:30 - 07:30 (WoD)
                                                          09:30 - 10:30 (WoD)
                                                          15:00 - 17:00 (OPEN GYM)
                                                          17:00 - 18:00 (WoD)
                                                          18:00 - 19:00 (WoD)
                                                          NO 19:00 (7pm) Class

Absolutely nothing would be possible without this group of legends. I owe everything I have to them. Thank you team, you lead this gym with the passion and commitment that it deserves. #sweepthesheds #leavethejerseyinabetterplace

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As a small treat to you, and you may have already noticed, we have a BRAND NEW WEBSITE!
Have a flick through, enjoy, share and comment away. It has taken a lot of hard work and all the thanks goes to Sash the IT ninja! What a hero he is. Sash has so much time on his hands in fact, that he has offered to do websites for everyone at the box! He loves it! 
There are a few tweaks still to be made, more and more to add. But Merry Christmas from us all at Reebok CrossFit Cardiff. Big love and see you all for burpees tomorrow. 

Thanks you, 

CrossFit Cardiff Xmas Day WoD

For Time:
150 Burpees

Wherever you are, take sometime to get yourself on the floor and back up again 150 times. Video it and post it to IG, tag @reebokcrossfitcardiff. The best Xmas jumper or video in general wins a CrossFit Cardiff T-shirt. 

WoD - Friday 22nd December, 2017

Hail Mary! Weirdly enough, she bites really hard! 

So the time is near, only another day before I really have to start my Christmas shopping. I'm especially looking forward to drinking coffee with all the other male members of the box, while on a break from testing their hard earned fitness about Cardiff City centre; pushing and pulling people out of the way, sprinting from shop to shop while farmers carrying bags full of de-icer, air fresheners and other pointless MAN gifts. You lucky ladies. 

CrossFit Cardiff Partner WoD

'Partner DT'
10 Rounds
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 STOH (70/50kg)
You go, I go. 

Please sprint, like your life depends on it, through each round, and write one of your final scores for the year on the whiteboard....