Workout of the day
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WOD
Over the hill and on the way down towards the weekend… just with some seriously wobbly legs, thanks Joe!! You double yolker you!
Unfortunately it is not over yet!
CrossFit Cardiff WoD
Every minute for 32 minutes:
Minute 1 - 15/12 Cal ass bike
Minute 2 - 15 Burpees
Minute 3 - 15/12 Cal row
Minute 4 - REST
Specialty
Rogue rocket challenge complex:
20 minutes to work up to:
1 Power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3 Sets
5 Back squats
3 Box jumps
Mid-week and you are all in for a special treat on hump day, you are going to love it…your quads maybe not so much!
CrossFit Cardiff WoD
For time:
150 Wall balls (20/14lbs) *
*every break complete 200m run
Well that was our summer by the looks of it! Nah, never! We will be basking in the British sunshine in no time! You just wait!
Until then, we’d best stay inside and lift heavy barbells…
CrossFit Cardiff WoD
Each set for max load:
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
Clean & jerk *
*unfortunately for you lovely lot, when the word clean is not preceded by anything, it means from the floor and a squat!
Specialty
3 Minutes max chest to bar
3 Sets
5 Elevated ring rows
5 Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
Every minute on the minute, for 8 minutes
10 - 15s L-sit
Happy Monday team, this week is going to be pretty savage but… a lot of fun. You are on day one and you’ve got this!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of:
10 Chest to bar pull ups
20 DB Overhead walking lunges (50/35 lbs)
30 GHD sit ups
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
Although banterless, a do have a challenge for you. Yesterday’s overhead squats were heard but can anyone perform the current CrossFit benchmark… 15 unbroken reps with bodyweight plus a quarter on the barbell?
The standard used to be bodyweight, but apparently that is too easy! 😳
CrossFit Cardiff WoD
5 Rounds for time of:
20/15 Calorie row
15 Toes to bar
40 Double Unders
Specialty
For 6 rounds, every 2:30
1 Push press + 1 push jerk + 1 split jerk
3 Sets
5 Back squats
3 Box jumps
And it continues… boring blogs!
CrossFit Cardiff WoD
Overhead Squat
5 - 5 - 5 - 5 - 5
Straight and heavy.
The theme of a busy week… minimum banter mostly workouts!
CrossFit Cardiff WoD
For 5 rounds, within 2 mins:
10 Bar muscle ups
15/12 Calorie echo bike
Rest 3 mins
Specialty
For 5 sets
1 - 2 chest to bar pull ups with pause at top (focus on position)
EMOM 5
5 - 8 chest to bar pull ups
3 Sets
Bat wings + 5s pause at top
5 Strict CTB +1s pause at top
EMOM 8
10 - 15s L-sit
Happy Monday you lot, I hope this finds you well rested and ready to smash yourselves into a new oblivion!
I bet you can’t wait! Here is your first dose…
CrossFit Cardiff WoD
For Time:
Front squats (70/50kg)
12 - 9 - 6
GHD sit ups
21 - 18 - 15
Run
400m - 200m - 100m
You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that!
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
2 Ring muscle ups
4 Handstand push ups
8 Kettlebell swings (32/24kg)
32 Double unders
Specialty
For 3 rounds, every 2:00
3 Hang cleans
For 3 rounds, every 2:00
2 Hang cleans
For 3 rounds, every 2:00
1 Hang clean
4 Sets
5 Front squats
3 Box jumps
I have been a little stressed lately, meaning that I am searching for a release and unfortunately for you lot, I am perpetually injured and so have to live vicariously through your experiences. Basically I am programming difficult workouts. 😁 You though, unlike my body, will love it!
Unless of course your cortisol is through the roof like mine! 😅
CrossFit Cardiff WoD
For time:
Row 2000m
150 Air squats
Row 1500m
75 Burpees
Row 1000m
I wouldn’t be too concerned about that this though, there’s no way that will hurt as much as a 30 calorie assault bike sprint.
I did tell you it was bad hey. I mean it wouldn’t have really mattered, there’s no way you’d have ever thought it could’ve been that bad. My arms, lats, traps, biceps, legs and back were all hanging off of me for days!
You are going to love the DOMs from that one. No hair washing for the rest of the week.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12 - 12
Increase load each set
Rest for an undisclosed period of time, then…
For time:
30/25 Calorie assault bike
Rest 2 minutes
20/18 Calorie assault bike
Specialty
Pull ups
Retest:
3 Minutes max pull ups
4 Sets
5 Strict chest to bar pull ups
15 GHD sit ups
10 Elevated ring rows
For 6 rounds, every 1 minute
10s L-sit
Happy Monday… until you see the workout. This piece of savagery was stolen/borrowed from CrossFit.com… the mothership! Therefore you have them almost entirely to blame! I did it a couple of weeks ago at CrossFit 179 (if you’ve never heard of the place, do your very best to go) in a class coached by Jonny Davies. Meaning that I have even less responsibility for what is about to come your way.
None of that though means that I am not sorry… SORRY!
CrossFit Cardiff WoD
Tabata Barbell
Tabata deadlift (80/60kg)
Tabata hang power clean (60/40kg)
Tabata front squat (40/30kg)
Tabata push press (30/25kg)
Rest for 1 minute between tabatas
A tabata interval is 20 second on, 10 off. Repeated for 8 rounds. Your score is the total repetitions completed within the 32 intervals.
GOOD LUCK!
Get yourselves ready for the weekend! Fun and fitness filled please!
Enjoy!
CrossFit Cardiff WoD
For time working for 2 minutes, resting for 2 minutes:
15/12 Calorie assault bike
Max power cleans (100/70kg)
Continue until you achieve 30 reps
Even with two back to back 4 day weeks, Janet arrived at the gym this morning moaning about the workout. I mean I am actually amazed that she showed up at all and as I was able to turf her out of the gym for an 800m it was a win win for all involved!
CrossFit Cardiff WoD
Within 10 minutes complete: 3 rep max strict press
Within 10 minutes complete: 2 rep max push jerk
Within 10 minutes complete: 1 rep max split jerk
Specialty
8 Sets
3 Hang power cleans
3 High box jumps
5 Sets
10 Bench press
I am genuinely sorry about this. Honestly, tomorrow is not gong to make you feel good until a little while afterwards. Don’t worry though, I promise it really is good for you.
Wave goodbye to your abs.
CrossFit Cardiff WoD
10 Rounds for time of:
10 Toes to bar
10 Kettlebell front squats (2 x 24/20kg)
Back to it, hit the ground running and all of that motivational rubbish your boss will tell you to get you motivated for the week ahead. And when I say you I really mean Janet! 😁 Don’t you worry mush, it’s a four day week!
I’m looking forward to coaching all of the tumbleweeds in class.
CrossFit Cardiff WoD
3 Rounds for time of:
Run 800m
Rest 1 minute
Run 400m
Rest 1 minute
Run 200m
Rest 3 minutes
Specialty
3 Sets
Max set of pull ups (cap at 30)
5 Sets
5 Strict chest to bar pull ups
10 Elevated ring rows
For 6 rounds, every 1:00
10s L-sit
Happy Easter you lot! Be sure not to trust anyone today please, at least until midday anyway!
Hopefully you have all had a decent bank holiday, despite Mikey B trying to end you all on Saturday morning. You can always tell what kind of week he’s had at around 09:25 when you walk in and see the whiteboard. 😂😅
CrossFit Cardiff WoD
Within 12 minutes complete as many rounds and reps as possible of:
3 Chest to bar pull ups
6 Hang squat snatch (40/30kg)
9 Box jump overs (24/20”)
Welcome to the first bank holiday of the year, I think?
Have an awesome long weekend packed full of beer and fitness and chocolate and hot crossed buns and sleep and handstand push ups and coffee and other fun things!
But before all of those, come and suffer first!
CrossFit Cardiff WoD
For time:
400m Run
30 Push jerks
3 Rope climbs
400m Run
20 Push jerks
2 Rope climbs
400m Run
10 Push jerks
1 Rope climb
Barbell load: 60/42.5kg
Please do not forget… do not show up to work tomorrow, nor the class that you might have originally had it not been a bank holiday!
CHECK THE TIMINGS BELOW
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - No change
Easter Monday - 10:00 - 13:00 (WoD at 11:00)
CrossFit Cardiff WoD
Front Squats
8 - 8 - 6 - 6 - 4 - 4
Increase weight as reps decrease
Specialty
Set a 10RM clean and jerk (touch and go)
Bench press
5 - 5 - 5 - 5 - 5
