WoD - Tuesday 27th February, 2024

Don’t you worry, not every open workout hurts as much as that… ish!

Okay I am lying, i’ve done every single one and they ALL suck! Lots of simple programming, lots of pain! SORRY! I promise it is fun though.

CrossFit Cardiff WoD
For time:
75/65 Calorie row
50 Handstand push ups
25/20 Calorie row

Specialty
3 Minutes max pull ups

For 5 minutes, very minute on the minute:
10 - 20s chin over bar hold

3 Sets
3 Pull up negatives (5 second descent)
10 Ring rows

3 Sets
5 Bat wings + 5s negative
15 Strict banded pull ups (unbroken)

WoD - Monday 26th February, 2024

Welcome to a new week, which will be the first week of the open! The first stage of the CrossFit competitive season, something that will be bringing everyone in the gym together with 3 fun challenging workouts, programmed by CrossFit HQ.
Take a look at this…

At CrossFit Cardiff, we will be doing the workouts as the workout of the day on the following dates:
Saturday 2nd March: 09:30 class
Friday 8th March: Every class
Saturday 16th March: 09:30

TO SIGN UP TO THE OPEN CLICK HERE

AND… to see the CrossFit Cardiff custom leaderboard, click HERE

Lace your RADs, Nike’s, Nano’s or tesco’s pumps up and get stuck in! Pray that Bozman is kind to us all!

Until then, you can practice with the first ever…

CrossFit Cardiff WoD
Open Workout 11.1
Within 10min complete as many rounds and reps as possible of:
30 Double unders
15 Snatch  (35/25kg)

Rest 1 minute
Bonus part B, not part of the original 11.1…
5 Minutes to build to a heavy hang snatch

WoD - Friday 23rd February, 2024

This is it, the weekend is upon us! It’s been a hard week, your shoulders must be ready for a break! The only workout they should be doing is repeatedly lifting that drink to your mouth!! Enjoy!

CrossFit Cardiff WoD
4 rounds for time of:
80 Double unders
40 Ab-mat sit-ups
20 Back squats (70/50)

WoD - Thursday 22nd February, 2024

March is coming, mental! The Daf’s are out and spring is upon us… how fricking cool! Saying that, what’s the bet that we get minus temperatures and snow in March?!

CrossFit Cardiff WoD
Within 1min complete:
12/10 Assault bike calories
Max rep shoulder to overhead (80/60kg)
Rest 1 minute.

Continue until 50 reps are completed

Specialty
3 x 3 Seated box jumps

15 minutes to work up to a heavy:
Clean + hang clean

3 x 10 Clean grip, hook grip deadlifts

WoD - Wednesday 21st February, 2024

Lads, make sure you have your guards up next Thursday, just a pre-warning!

In the meantime…LIFT HEAVY!!

CrossFit Cardiff WoD
Front Squats:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Weight increases as reps decrease (I’ve added a set to the 5s and the 3s, and we will go increasing load across the 1s. Straight for 5s and 3s.)

WoD - Monday 19th February, 2024

Welcome to a new week, here’s to hoping that you have smashed yourselves into the ground and spent your Saturday night doing something entertaining and NOT drilling multiple holes into repeatedly collapsing bricks like I did!

CrossFit Cardiff WoD
“Erin”
5 rounds for time:
15 Double dumbbell spilt cleans (50/35lbs)
21 Pull ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

WoD - Friday 16th January, 2024

Here we go, the weekend full of fitness, food, rest and fortunately for your blood pressure… no Welsh rugby.

Enjoy and return next week charged and ready to go!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
200m Run
9 Bar muscle ups
1 Squat snatch (80/60 kg)

WoD - Thursday 15th January, 2024

We are nearly there, the weekend is looming and will be on us before we know it… yes please! The evenings are getting brighter and the need for the log burner are diminishing, hopefully. But remember, Hopefully doth butter bugger all parsnips, we live in Wales and March is typically snowing!

But to cheer you right up, we have a vile workout for you!

CrossFit Cardiff WoD
5 rounds for max reps, within 2 minutes complete:
250m Row
Double dumbbell thrusters (50/ 35lbs)
Rest 3 minutes between rounds

Specialty
For 6 rounds, every 2 minutes:
1 Snatch pull + snatch

5 Sets
3 Seated snatch grip strict press

WoD - Wednesday 14th February, 2024

It’s here! The day you Romeo’s have all been waiting for… a day when it is all about someone else, very important in your life, and for once I am not talking about Fran or Cindy or Grace…Murph, JT or Bradley … your better half! Because of course it is Valentine’s Day! You know, that really real celebration of love!

Why not… just tell the light of your life that you think they are an utter bad ass when they least expect it! Much better!

CrossFit Cardiff Partner WoD
10 Rounds for time of:
30 Calorie echo bike
25 Sandbag over the shoulder
20 Burpees
Calories and reps split however.

WoD - Tuesday 13th February, 2024

The 13th, unlucky for some but this one is officially pancake day! Meaning that if you are one of the lucky ones (those who kick their own arses at the gym everyday), then a few pancakes won’t really bother you too much!

Therefore, come on in, smash yourselves and go and have a pancake or 10.

CrossFit Cardiff WoD
For 5 straight and heavy sets:
5 Back squats
10 Back rack walking lunges
5 Back squats

Specialty
A: 20:00 Handstand walk practice

B: 3 Sets of:
10 - 20 handstand shoulder taps
10/10 lateral side steps
30s L-sit

WoD - Monday 12th February, 2024

Welcome to a new week! Hopefully doth butter no parsnips you all had epic weekends and got to experience a Brewdog Hotel! Surely not everyone could be so lucky!

Anyway, I won’t bore you with tales of shower beers and the like!

CrossFit Cardiff WoD
12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24"/ 20")
12 Push press (50/35kg)
9 Toes to bar

WoD - Friday 9th February, 2024

Here we go, the end of the week and a BIG game of rugby coming your way! Get your fitness done before you drink yourself into an oblivion. It WILL be worth it!

Now remember, everyone likes a surprise… really, no matter what it is!

CrossFit Cardiff WoD
Within 5 minutes:
Max calorie assault bike
Rest 5 mins

Surprise
Rest 5mins

Within 5 minutes:
Max calorie row
Rest 5 mins

Surprise

WoD - Thursday 8th February, 2024

This relentless, savagery rain will at some point stop and we will all be showered with beautiful, warm rays of sunshine! I cannot wait!

But until that day comes…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
3 Deadlift (120/90kg)
6 Burpee
9 Box over jumps (24/20”)

Specialty
For 6 rounds, every 2 minutes:
1 Snatch pull + snatch

5 Sets
8 Overhead walking lunges
Build each set

WoD - Wednesday 7th February, 2024

The open is coming, let’s get in the spirit (as we typically do this time of year) by revisiting all the absolutely vile past open workouts. You are NOT going to appreciate it…

CrossFit Cardiff WoD
11.5
Complete as many rounds and reps as possible within 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20/14lbs)

WoD - Monday 5th February, 2024

Well wasn’t the second half insanely stressful! I think my heart rate was about as high as it was watching you lot doing the Fran variant workout last week! VILE!

Well onwards and lets hope that they have sorted themselves out ready to give England a good kicking next weekend.

Welcome to a new week…

CrossFit Cardiff WoD
5 Rounds for time of:
12/10 Calorie echo bike
16 Kettlebell snatch (32/24kg)*
20 GHD Sit ups

*Alternate arms after 8 reps.

WoD - Friday 2nd February, 2024

This is it! The night before the big first game of the 6 nations. Get yourselves into to the gym in the morning, train as hard AF and then head out to get utterly SMASHED! You know you want to! It’s the proper way!

Enjoy your weekends, whatever you get up to, rugby and fitness or not!

Before you do though, this is going to pinch just a little!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Thrusters (40/30kg)
15 Pull ups
Rest 5 minutes

3 Rounds for time of:
12 Thrusters (50/35kg)
12 Chest to bar pull ups
Rest 5 minutes

3 Rounds for time of:
9 Thrusters (60/40kg)
9 Bar muscle ups

WoD - Thursday 1st February, 2024

Pinch, punch… you lovely mother f*%kers!!!

January is out of the way and you know what that means… the summer is coming!! Time to get those glutes in shape. LOOK OUT!

CrossFit Cardiff WoD
Back rack walking lunges
14 - 14 - 14 - 14 - 14
Calorie row
16/14 - 16/14 - 16/14 - 16/14 - 16/14

These are supersets with ascending load and calorie sprints

Specialty
For 6 rounds, every 2 minutes:
1 snatch pull + snatch

3 Sets
5 Behind the neck push press
30/30s Copenhagen plank

WoD - Wednesday 31st February, 2024

You may well think that this is going to be completely bonkers, but, it’s actually not that bad… once you get going… what am talking about, it is vile!

Regardless, it is a hero workout so…

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

CrossFit Cardiff WoD
"Holleyman”
30 Rounds for time of:
5 Wall balls (20/14lbs)
3 Handstand press ups
1 Power clean (100/70kg)

WoD - Tuesday 30th January, 2024

Happy Tuesday folk, Monday the grimmest day of the week is beyond us, that means that the 2024 6 nations is one day closer! Happy Days!

Until then, you have a few shit shows coming your way I’m afraid. This being one of the gentlest of the lot sorry!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 18 minutes of:
Run 400m
16 Double kettlebell russian swing (2x24/16kg)
8 Burpee box jump over (24/20”)

Specially
A: 20:00 handstand walk practice

B: Conditioning:
For 3 rounds, every 2 minutes:
Max headstand hold (cap at 1:00)

3 Sets:
10 - 20s L-sit
10/10s Single arm hold

WoD - Monday 29th January, 2024

Welcome to a new week!

A massive thank you to those who were at the gym on Saturday to pay their respects to Martin Bell, a Paratrooper who paid the ultimate sacrifice when attempting to rescue his Oppo following an IED strike.
An insanely brave man doing what he could for his friend, unit and regiment.

I was in a pinch on Friday night and so did this little gem at home, in a small shed (TTB outside), vile but fun!

CrossFit Cardiff WoD
5 Rounds for time:
20 Calorie Bike
10 Back squats (85/60kg)
20 Toes to bar