Workout of the day
It’s FRIDAY! Enjoy your hopefully sunny weekends you fitness loving freaks!
I feel like we’ve done something very similar to this before, look it up as my memory fails me.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
15 Toes to bar
Run 200m
15 Pull ups
Yeah I take my previous statement back entirely. You lot are toast!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Sandbag cleans (70/50kg)
20 Wall balls (20/14lbs)
Mid-week and I was thinking that I had gone a little easy on you, until I remembered what I had programmed for tomorrow. There were lots of issues the last time this happened.
Turns out that from round 4 to 10 you become non-communicative. How strange
CrossFit Cardiff WoD
Every 4 minutes for 10 Rounds:
30s max calorie echo bike
No yeah that wasn’t a partner workout, or partitioned. Sorry! But it was disgusting! He says with full confidence prior to actually doing it.
Tomorrow might be a little nicer…
CrossFit Cardiff WoD
A: Within 20 minutes, establish a 1 rep max
Snatch
Rest 5 minutes
B: 3 Rounds for time of:
7 Power snatch (60/40kg)
21 Double unders
Tomorrow’s workout was programmed by a guy called Andrew Hiller, and he is an evil man!
Good luck and see who can get the closest to the originally intended 10 MINUTE (😳) time cap.
CrossFit Cardiff WoD
100 Calorie row
100 Burpees over the rower
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.
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
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
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)
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
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)
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
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)
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
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
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
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
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
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
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)
