WoD - Friday 11th July, 2025

WoD - Friday 11th July, 2025

Told ya!

CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
5 Burpee shuttle runs*
30 Air squats
5 Burpee shuttle runs

*Out and back 25ft. Only do a burpee each time you change direction. No burpee required entering the shuttle run or crossing the final line.

WoD - Thursday 10th July, 2025

WoD - Thursday 10th July, 2025

The light is glimmering, right at the end of the tunnel, but it will come upon you quickly. Any second now and it will be Friday!

CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Strict pull up*
5 - 5 - 5 - 5 - 5
*add load if possible

WoD - Wednesday 9th July, 2025

WoD - Wednesday 9th July, 2025

The 9th of July has some awesome memories in my life and some not so. The goal now is to push the shitty ones out and away and allow them to bugger off for good!

This will help the cause…

CrossFit Cardiff WoD
For 5 rounds, within 2:30:
200m Run
15 Box jumps overs (24’20”)
Max calorie row
Rest 2:30

WoD - Tuesday 8th July, 2025

WoD - Tuesday 8th July, 2025

So for those of you who don’t already know, we had a break in over the weekend. I wonder what Liam Gallagher was up to post set!

Now that the anger has past I still think that the person who did it is a piece of s**t however would happily welcome him to a class if it involved echo bike sprints. 😁
Seems to be a very fair punishment!

CrossFit Cardiff WoD
For 5 rounds, every 2:30, build to a heavy complex of:
Clean + hang clean + hang clean

Complete as many rounds and reps as possible within 6 minutes of:
15 Wall balls  (20/14lb)
5 Power cleans (80/60kg)

WoD - Monday 7th July, 2025

WoD - Monday 7th July, 2025

Welcome to another week! Please see below for a friendly, intended to save you warning…

Already posted in the members what’s app group, but just in case…this is conceptual, as in NOT finished and NOT secure. Do NOT hang, lean, stretch, anything on this rig!
Should you decide to ignore this message and the multiple NOT’s, you may well perish.

Looks cool though hey!?

CrossFit Cardiff WoD
5 Rounds for time of:
21 Calorie echo bike
15 Burpees over the bar
12 Front squats (60/42.5kg)
9 Bar muscle ups

WoD - Friday 4th July, 2025

WoD - Friday 4th July, 2025

Happy 4th of July to our American buddies, there are plenty of them about and most will be drunk.

CrossFit Cardiff WoD
3 Rounds for time:
30 Calorie row
15 Strict handstand push ups
5 Deadlift (140/90kg)

WoD - Thursday 3rd July, 2025

WoD - Thursday 3rd July, 2025

Jame Hobart is a bit of a prick, I know this well, he also comes out with utterly disgusting workouts!

CrossFit Cardiff WoD
For time:
100 Double unders
20 Toes to bar
80 Double unders
20 Toes to bar
60 Double unders
20 Toes to bar
40 Double unders
20 Toes to bar
20 Double unders
20 Toes to bar

WoD - Wednesday 2nd July, 2025

WoD - Wednesday 2nd July, 2025

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)

WoD - Tuesday 1st of July, 2025

WoD - Tuesday 1st of July, 2025

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

WoD - Monday 30th June, 2025

WoD - Monday 30th June, 2025

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

WoD - Friday 27th June, 2025

WoD - Friday 27th June, 2025

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

WoD - Thursday 26th June, 2025

WoD - Thursday 26th June, 2025

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

WoD - Wednesday 25th June, 2025

WoD - Wednesday 25th June, 2025

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

WoD - Tuesday 24th June, 2025

WoD - Tuesday 24th June, 2025

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

WoD - Monday 23rd June, 2025

WoD - Monday 23rd June, 2025

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)

WoD - Thursday 19th June, 2025

WoD - Thursday 19th June, 2025

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.

WoD - Wednesday 18th June, 2025

WoD - Wednesday 18th June, 2025

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

WoD - Tuesday 17th June, 2025

WoD - Tuesday 17th June, 2025

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

WoD - Monday 16th June, 2025

WoD - Monday 16th June, 2025

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