Workout of the day
Welcome to another week, where we begin by priming glutes ready for the summer months and testing some shoulder stability.
Now, you can do so in style, with a new CrossFit Cardiff basic Tee. Please speak to a coach to purchase.
CrossFit Cardiff WoD
Single Arm Overhead KB Lunges
15 - 15 - 15 - 15
These set are each arm, and as heavy as possible.
Please post loads to the whiteboard...
EMOM for 10 minutes:
Rest 2 minutes
EMOM for 10 minutes:
Rest 2 minutes
EMOM for 10 minutes
Its important to keep this WOD a EMOM and not let it turn into a AMRAP. To ensure this you will need to scale you can do this by dropping reps, distance or weight.
Weight of the bar: 35kg/25kg
On a 30 minute running clock complete:
0-20 minutes:
20-25 minutes:
25-30 minutes:
What is a Cluster? You ask. See video below
Mary
20 minute AMRAP:
See below Jacob Heppner doing 20 rounds! (Don't worry you won't be doing chest to bars)
Think you'll all agreee that tonight's workout was a lot harder than it looked! Never underestimate hard intervals.
Tomorrows WOD
For Time:
Don't be this guy.
Partner WOD
Complete a total of 6 rounds (3 each) you go, I go style of:
We are hosting a CrossFit Level 1 seminar on the 24/25th of June and so the gym will be closed for the weekend.
Keep your eyes peeled for an organised gaggle of super fit CrossFitters to scale Pen-Y-Fan.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Pull - Ups
Ring Dips
Single Overhead DB Walking Lunges (50/35lbs)
Make sure you put plenty of sudocrem on those monkey butts, you don't want the scabs cracking at the bottom of a front squat! ;-)
CrossFit Cardiff WoD
Front Squat
5 - 5 - 5 - 5 - 5
So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...
CrossFit Cardiff WoD
Within 15mins, complete as many rounds and reps of:
5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")
Please post rounds to the white board...
Watch out for Monkey Butt
Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me...
The less you give a fuck...the happier you'll be.
CrossFit Cardiff WoD
For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees
Please place scores to the white board...
After a week of unusual movements we come back to more familiar ground. Who doesn't want to grab a mate and spend their Friday with 3 girls that will leave you breathless!?
In pairs sharing the work as needed. Complete the following for time.
200m Waiters Walks (20kg/15kg)
50 Burpee Pull ups
200m Waiters Walks (20kg/15kg)
I know what you're thinking. What the hell is a waiters walk!? Here is an instructional video but as tempting as it would be to ask you guys to use a plate as per the videoI think it would be safer all around if we used dumbbells or kettlebells otherwise I think we'd have some injuries.
It turns out that squatting a wall ball overhead may be harder than a barbell!
Don't wish it was easier, wish you had better mobility. Tomorrow we're changing gears
All the above (including the Run) to be performed with a Wall Ball! (20lbs/14lbs)
If you need to scale the Overhead squats then do so but use the Rx weight for the rest. If someone wants to be a hero and try the 30lb ball then go ahead!
Can anyone do it all unbroken?
5 Rounds of:
2 Minutes work followed by 2 minutes rest.
At the start of each 2 minutes work period perform
Barbell Rx load is 70kg/50kg
Great performance this weekend by ex-RCFC member Elliot Simmonds at the Meridian Regional in Madrid. You did us proud mate.
Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.
CrossFit Cardiff Partner WoD
For Time:
Run 400m
50 STOH (70/50kg)
50 TTB
Run 800m
50 TTB
50 STOH (70/50kg)
Run 400m
If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.
Only one person can accumulate reps at any one time. Both must run together.
Pinch, punch bitches...first of the month! So that came around fast!
CrossFit Cardiff WoD
3 Rounds for time of:
60 Double Unders
40 Wall Balls (20/14lbs)
20 DB Snatch (50/35lbs)
Please post times to the whiteboard.
Ash and Jordan Short Shorts, limbering up for a day of moving some heavy assed KBs.
The plan is to use part A to thoroughly warm you up, prime your central nervous system and get you ready to give 3 genuine attempts at a new PB.
The first rep from part B should be a load that you've never successfully snatched.
GOOD LUCK!
CrossFit Cardiff WoD
A: 10min EMOM
1 Snatch
1 OHS
Build to the heaviest load possible
B: Snatch
1 - 1 - 1
When you're uber board on half-term but find a pen...
Thabk you all for rocking up and suffering your way through Murph. Bad asses!
You have CrossFit.com to thank/blame for tomorrow's pain.
CrossFit Cardiff WoD
For time:
15 - 12 - 9
21 - 15 - 9
Thruster @60/40kg
Sumo Deadlift High Pull @60/40kg
This workout gets hard, fast!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time the whiteboard.
