Workout of the day
I didn’t even pinch and punch ya, order can’t be that stored!
Plus, it’s the only day this week that it’s raining and we are running, nice one coach!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
20 Chest to bar pull ups
10 Snatches (50/35kg)
Order has been restored, in more ways than one!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10 - 10
Back rack walking lunges
20 GHD sit-ups after each set
These sets are heavy and straight
When you come home to an Irish surprise, you forget to post the blog, turns out. Sorry, NOT sorry!
CrossFit Cardiff WoD
Every 2 minutes for 10 rounds
3 Devils press
6 Box step overs (24/20”)
9 Thrusters
Use two 50/35lbs dumbbells for every movement
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
CrossFit Cardiff WoD
Horton
9 Rounds for time, with a partner, of:
9 Bar muscle ups
11 Clean and jerks (70/47.5Kg)
50 Yard buddy carry
You really cannot polish a turd!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 1o minutes of:
10 Double dumbbell hang snatch (22.5/15Kg)
10 Burpees
A mid-week strength and trying not to fall flat on your head session awaits you! Enjoy!
CrossFit Cardiff WoD
Each set for max load:
Back squat
5 - 5 - 5 - 5 - 5
Between each set
1 length handstand walk
Is there a movement that creates anymore of a look? Maybe a sumo deadlift high pull? A look of… pffft, is that it? The whole, this will be easy kind. They are the underdog, the little shit hiding in the shadows ready to ruin your legs beyond all belief. They are proper little bastards! 😉 Enjoy!
Ps. I’m not sure i’ve ever waffled as much shit as this on the blog before!
CrossFit Cardiff WoD
3 Rounds for time:
800m run
30 Medicine ball cleans (20/14lb)
20 Pull ups
Well it turns out that walking close to 40km over 9 of the Brecon Beacons in a day hurts a lot! But don’t worry I have you covered…so does a workout with rowing and thrusters!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
15 Toes to bar
10 Thrusters (50/35 kg)
Friday!!! That’s all!
CrossFit Cardiff WoD
For 5 rounds, every 4 minutes for:
10 Bar muscle ups
Run 400m
So there were burpees on Monday, I thought Janet had gone proper mental!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3 - 3
Overhead Squat
Before each round complete 6 wall squats. Slow, steady 3-5 seconds per rep.
Poor Tom. The glute cramp got him and got him bad! When coaching a class and you see someone on the floor, mid interval with one foot still in the rower you immediately think the worst. However, once you realise its only cramp, you continue to pull the handle for them so they at least get something from it.
Let’s hope the same thing didn’t happen to him while riding his motorbike to work! It’s a lesson for us all kids… eat your salt and drink your water!
CrossFit Cardiff WoD
3 Rounds for time of:
18/15 Calorie echo bike
20 Dumbbell snatch (50/35kg)
40 Double unders
You might not like this, especially you Janet, but… at least it doesn’t have burpees in it. Because, it could always have burpees in it
CrossFit Cardiff WoD
On a rower, and each for time:
1000m - 750m - 500m - 250m
Rest 4 - 3 - 2 minutes between rounds
I call a massive amount of bullshit to the Friday the 13th unlucky thing…
It was sunny for most of the day, only pissed down when I was inside, perfect! I had one hell of a conversation with a 59 year old woman and Easy jet were on time and Watson didn’t eat a mouthful of shit until this morning!
Absolutely winning!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
5 Thrusters (70/50kg)
10 Toes to bar
15 Burpees
Don’t look at the date you superstitious mofo’s! It means nothing. A number and that is it! Stare it straight in the face, laugh at it, pee into the wind… buy a lottery ticket! Make your own luck!
Enough of that. Who can get 5 rounds of tomorrows workout?
CrossFit Cardiff WoD
5 Rounds for time of:
400m run
500m row
Today is the third and final workout from the affiliate cup. It’s a heavy day and a cheeky one! Take as many attempts as you like, and lift HEAVY!!!
CrossFit Cardiff WoD
Workout 3
In 20 minutes establish
1 rep max front squat
1 rep max hang power clean
Mid-week and another affiliate cup workout. One with a little twist and already kind of tested.
Kind of as I altered some of the movements due to doing 1 million of them the days before I tested.
My version:
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work
Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie echo bike
Rounds 3 and 4
15 Calorie echo bike
15 overhead squats (52/34kg)
Max rope climbs
Your version…
CrossFit Cardiff WoD
Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work
Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie row
Rounds 3 and 4
15 Calorie row
15 Overhead squats (52/34kg)
Max bar muscle ups
Tuesday and nope, you are not going to like it! Gassy and tough. It’s all okay though, the reps are LOW… don’t worry about the number of rounds!
CrossFit Cardiff WoD
10 Rounds for time of:
8 Calorie echo bike
6 Bar facing burpees
4 Deadlift (100/70kg)
Welcome to a new week, this week we will be programming the workouts from the Community Cup, a follow own from the open. 3 pretty disgusting workouts, open style, giving you all another opportunity to throwdown with each other.
Coupled with registration for the community cup, is a free enrolment for the CrossFit online nutrition seminar. Something that will only bolster your health and fitness when implemented.
Click here for more info and or click here to watch a short video…
CrossFit Cardiff WoD
Workout 1
Complete as many rounds and reps as possible within 20 minutes of:
15 Box over jumps (30/24”)
10 Dumbell Snatch (50/35lbs)
5 Strict handstand press ups
Well you will definitely forget about that Friday feeling after this… Happy weekend!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
15 - 12 - 9
Calorie echo bike
Sandbag squats (70/50kg)
The countdown is over, the Irish one is back in town!! So long as easy jet behaves itself of course!
Inspiration tomorrow comes from a Welsh legend, Jonny Davies, owner of CrossFit 179. Dude!
CrossFit Cardiff WoD
For time:
2 Rounds of:
20 Box jump overs (24/20”)
15 Power cleans (40/30kg)
12 Strict handstand press ups
Rest 4 minutes
2 Rounds of:
20 Box jump overs (24/20”)
15 Power cleans (40/30kg)
15 Kipping handstand press ups
