Let’s get those legs pumped to living hell and ready for the weekend!
REMEMBER, THE BOX IS CLOSED FOR A CROSSFIT L2 THIS WEEKEND
CrossFit Cardiff WoD
Back Squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Straight and heavy
I do not need to drink any Guinness until Christmas! It’s enough!
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible in 20 minutes of:
Partner 1:
2 Rounds of:
10 Shoulder to overhead (60/40kg)
10 Toes to bar
Partner 2:
Max calorie row
An Irish wedding is something to behold, an Easy Jet flight is not!
CrossFit Cardiff WoD
A: For max load, every 3:00:
5 - 4 - 3 - 2 - 1
Unbroken Power Snatch
B: For 5 rounds, every 2 minutes:
15/12 calorie echo bike sprint
Happy Monday, new week vibes! Here’s to hoping that you all had epic weekends!
We are firmly into the ‘embers now and you know what that means… you are a complete d**ks if you’ve already put your Xmas decorations up! 😉
CrossFit Cardiff WoD
5 rounds of:
Within 2 minutes:
Run 200m
10 Pull ups
Max rep thrusters (40/30kg)
Rest 2 minutes between rounds
Happy Friday you legends! MASSIVELY enjoy your weekends!
CrossFit Cardiff WoD
Every 6 minutes for 6 rounds, complete:
15/12 Calorie echo bike
10 Double dumbbell hang clean and jerks
50ft Double dumbbell walking lunge
(50/35lbs)
24 years ago today, a lot of lives were changed for a lot of people. Take a minute, throughout your day to think about them.
May they forever rest in peace.
CrossFit Cardiff WoD
9 Rounds for time:
6 Overhead squats (60/40kg)
4 Bar muscle ups
Mid-week and we’re on the way downhill. Unfortunately though, all of the bank holiday’s are done and so you’ve got nothing but 5 day working weeks coming your way!
Luckily fitness helps morale!
CrossFit Cardiff WoD
Deadlift
10 - 8 - 6 - 4 - 2
Weight increases as reps decrease
Get ready for a midline mash up and a jet lagged coach, please be nice!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
30/25 calorie row
20 toes to bar
15 box jump overs (24/20”)
Welcome to a new week, and with a bang!
CrossFit Cardiff WoD
“Larry”
21 - 18 - 15 - 12 - 9 - 6 - 3:
Front squats @115/75lb (52/34kg)
Bar facing burpee
*200m sandbag carry after each round (36/22kg)
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”
Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.
If you have all gotten the right workouts on the correct days this week then I will be amazed!
Next week will be better!
Well I really do feel sorry for you here! Good luck!
CrossFit Cardiff WoD
"Fran"
For time of:
21 - 15 - 9
Thrusters (42.5/30Kg)
Pull ups
I’ve got this, I can do it! Both stay awake AND write the blogs through these tired eyes.
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
Double unders
1 - 2 - 3 - 4 - 5
Snatch (70/50Kg)
I am currently sat up way past my best time, waiting on an “uber? driver to bring back a water bottle that I left in a taxi. Now I think I am being legible but the likelihood it that this is emmntal and you won’t be able to undetanf much.
CrossFit Cardiff Wo
Complete as many rounds and reps as possible in 15 minutes of:
20/18 Echo bike calories
15 Toes to bar
10 Handstand press ups
I am sorry again if you are getting these blog posts at a strange hour, I am not in your time zone and have no idea how to post at the right time…
CrossFit Cardiff WoD
Each set for max load:
16 - 14 - 12 - 10 - 8
Back rack walking lunges
Pinch, punch f**kers and what a depressing one it is… the start of the "‘embers!
Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull ups.
He is survived by his mother, Cecilia.
CrossFit Cardiff WoD
"Paul Pena"
7 Rounds, each for time:
100m sprint
19 Kettlebell swings (32/24Kg)
10 Burpee box jumps (24/20”)
Rest 3 minutes between rounds
As there will not be a blog post tomorrow, please put your hands together, whoop and holler for the one you love the most. As, she celebrates her birthday tomorrow.
Nicole is a legend and, she has yet to do echo bike birthday calories, ever! Therefore, one of you go and kidnap her from her dwellings and force her to the nearest bike of destruction.
Penblwydd Hapus Rolo!
CrossFit Cardiff WoD
‘Ledesma’
Complete as many rounds and reps as possible in 20 minutes of:
5 Parallette handstand press ups
10 Toes to rings
15 Medicine ball cleans (20/14lbs)
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.
I left my home still as a child
I walked a thousand soary miles
To wait for my father, to gather up his truth
He said my boy you've got to run
Don't wait for me, don't wait for mum
We'll come get you, when it's safe for us to move
So I waited many years,
held back the pain behind my tears
For my father, to come find me like he said
And in that time I was alone,
so many years without my home
I made brothers of a different kind instead
And in the time I didn't know,
just how hard the wind could blow
Towards disaster, and the things that I would see
I never found my father,
I never found my mother
Even would I know in my lifetime I will be
A hero into the masses,
to those born without chances
There's a freedom that everyone deserves
I know there's greed and there's corruption
I've seen death and mass destruction
But I'm telling you, and I hope that I'm heard
And I will not be commanded,
And I will not be controlled
And I will not let my future go on,
without the help of my soul
And I will not be commanded,
And I will not be controlled
And I will not let my future go on,
without the help of my soul
And I will not be commanded,
And I will not be controlled
And I will not let my future go on,
without the help of my soul
I will not be commanded,
I will not be controlled
And I will not let my future go on,
without the help of my soul
CrossFit Cardiff WoD
Every minute on the minute, for 20 minutes:
Squat snatch
Minutes 0 - 4: 5 reps at 60/40kg
Minutes 5 - 8: 4 reps at 70/50
Minutes 9 - 12: 3 reps at 80/60
Minutes 13 - 16: 2 reps at 90/70
Minutes 17 - 20: 1 max load attempt per minute*
*do NOT repeat a snatch attempt more than once per minute if you fail. You only have 60s and if you fail will NEED to rest as long as you can.
We know this
I told you that would be gassy as! And, you’re not gonna like this much either…
CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/15 Calorie echo bike
200m Run
After 17 years of CrossFit I still haven’t learnt. On the weekend, it happened to me again, I massively underestimated a workout and it completely ruined me.
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Knees to elbows
Double dumbbell thrusters (15/10kg)
Now a caveat and so maybe it was my fault. I did 150 KTE on Friday night and so changed the workout to be Chest to bar pull ups…
Holy burning lunging Batman! Absolutely awful and the special feeling was long lasting.
A very gassy and cheeky sprint awaits you, do not do a me…
CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row
40 Double unders
Dry those tears, I know it’s hard. The last bank holiday of the year.
Which by the way begs the questions, why can’t the shellfish buggers give us another one to enjoy when we desperately need it most… in the depths of winter. Some companies genuinely call it a duvet day.
CrossFit Cardiff Partner WoD
10 Rounds for time of:
9 Chest to bar pull ups
12 Deadlift (100/70kg)
18 GHD sit ups
These are you go, I go rounds
“That’s us now!”
CrossFit Cardiff WoD
5 Rounds for time of
200m Run
7 Bar muscle ups
1 Squat snatch (80/60 kg)
