WoD - Friday 17th October, 2019

WoD - Friday 17th October, 2019

The last time before the hilarity resumes. The joke this time will all be on us…should Castro program wall balls for 20.2…

CrossFit Cardiff WoD

For four rounds, in a continuous 8 minute timeframe, within a 2 minute window:
Sprint 200m, max rep wall balls

Rest 5 minutes

For four rounds, in a continuous 8 minute timeframe, within a 2 minute window:
Sprint 200m, max rep burpees

Please post total repetitions of both wall balls and burpees to the whiteboard…


WoD - Thursday 16th October, 2019

WoD - Thursday 16th October, 2019

Told you it hurts!!

CrossFit Cardiff WoD

For 4 Sets of increasing load
Back Rack Walking Lunge
Back Squat
Back Rack Walking Lunge
4 - 4 - 4

In one continuous set, perform 4 back rack walking lunges, immediately into 4 back squats followed by back rack walking lunge.

Loads to the whiteboard please team…

PHOTO-2019-01-21-21-24-13 4.jpg

WoD - Wednesday 16th October, 2019

WoD - Wednesday 16th October, 2019

As I randomly lost yesterday’s entire post after writing it, and now have even less time to get my arse into bed, today’s post will be even shorter…

Yesterday likely hurt, tomorrow’s will make you feel like your shoulders are set to fall off. I tested it last week, between Monday’s tabata snatches and 20.1, meaning I did a grand total of 257 power snatches inside of 5 days! Variance bro!

CrossFit Cardiff WoD

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Power Snatch (50/35kg)
Ring Muscle Ups

Once you have stopped crying, please write your times to the whiteboard…

PHOTO-2019-05-13-22-29-50 7.jpg

WoD - Tuesday 15th October, 2019

WoD - Tuesday 15th October, 2019

I am truly sorry to say that unfortunately you won’t be treated to the usual hilarious and banterous blog posts for this week, due to me writing them all hopefully, within a 15min window, prior to heading to bed for approximately 3 hours on this Sunday night.
But, by way of an apology, Ash has promised to tell a thigh slappingly funny joke before each class.

CrossFit Cardiff WoD

5 Rounds of:
Double unders
Ab mat sit ups
Thrusters (M/F barbell)
Calorie Rower 
1 Minute rest

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Please write total reps performed, per round, to the whiteboard…

PHOTO-2019-02-10-13-07-00 2.jpg

WoD - Monday 14th October, 2019

WoD - Monday 14th October, 2019

What a night Friday was, I’d estimate that around 70 people came through the doors over the course of the evening to attack the first workout programmed in the 2020 season of the CrossFit Games Open, and…it did not disappoint!
Not only was there a huge amount of involvement from you legends throughout the workout, but you proved yet again how f**king cool this place is, so much support for others culminating in one hell of an atmosphere!

You stragglers, get your butts in and get cracking! Donations are always open!

Now you know how it works, get ready and excited for next week. Eyes peeled on the facebook group and for an event! GET STUCK IN!!

CrossFit Cardiff Partner WoD

Within 20 minutes, complete as many rounds and reps as possible of:
10 Calories Assault Bike
10m Kettlebell Farmers Carry (32/20kg)
10 Kettlebell Box Step Overs (20”)

These are you go, I go rounds…

Get those inventive team names and scores up to the whiteboard please…


WoD - Friday 11th October, 2019

WoD - Friday 11th October, 2019

The Open is here, for the second time this year we will get after it! Iron those PJs and please ensure that all your button’s are done up! See below for further info:


• The evening will start at 16:30 and this will not follow the typical class schedule - we will work on a rolling basis until everyone has done the WoD. However please arrive prior to 19:00 - if you arrive after this we will look at you like this 😒😒😒
• Please stick around and help judge - your team partner will be announced tomorrow!
• If you can, please print and bring some score sheets - if everyone can bring a couple we will be golden
• Don’t forget to wear pyjamas and bring your £2 donation!
• There is still time to register! You can still complete the WoD on Friday night if not registered.


Now then now then, you morning revellers will still have a workout to perform, however I strongly suggest that you take the extra hour in bed so that you are fighting fit for the evening, when you find out how much easier training at night is!

CrossFit Cardiff WoD

Back Squats
5 - 5 - 5 - 5 - 5

Post 16:30

Those of you back squatting your butts to all new kinds of skinny jean repelling levels, please pop your scores to the whiteboard…

20.1 clue.png

WoD - Thursday 10th October, 2019

WoD - Thursday 10th October, 2019

Starting the day at 04:30 to take the hound out in the pissing rain was just fine until i decided to perform my finest superman impression in a mud bath! What a dog I have though, stopped and stared at me from a distance, probably waiting to see if after i’d finished cursing whether I was going to give him some ham or not.

For your guys sake, I genuinely hope the weather sorts it’s shit out for tomorrow and you have a beautiful day to run in…thankfully its only once.

CrossFit Cardiff WoD

For time: 
50 Calorie Assault Bike
800m Run
50 Calorie Row

Control the pace on the bike, speed up on the run back and sell your soul on the row. Times to the whiteboard afterwards please…

Oppo, in the pitch black vs the daylight, sat patiently waiting for his ball. Not at 5am sorry buddy!

Night and day.jpg

WoD - Wednesday 9th October, 2019

WoD - Wednesday 9th October, 2019

Guess what, a Tabata snatch hurts like living hell! Anyone else secure their fate during the first round? Ouch!

I’ve got nothing else for you, life currently hurts way too much! Luckily it’s hump day tomorrow, get over that and you are on your way to goodness.
Please remember that the box is closed this weekend for the L1. And so, utterly destroy yourselves on 20.1 this Friday night, and earn a couple of days off.

Guesses to 20.1 on a post card please!

CrossFit Cardiff WoD

For time:
75 Double Unders
21 - 15 - 9
Hang power clean (60/40kg)
Toes To Bar
75 Double Unders

Genuinely, if you can still hold a pen, please write your times to the whiteboard…


WoD - Tuesday 8th October, 2019

WoD - Tuesday 8th October, 2019

The teams are in and the stage is set! The CrossFit Games Open 20”20” is nearly upon us.

This post is almost entirely about just one of you…Fadi!

Registering for the open is only part of it my friend, get your arse logged back into your account and join our team…unless of course you really are the capped vigilante and want to go at this thing alone! Then, no stress, just let me into your cave once for a mooch!

For the rest of you non technophobic legends, the teams are up and ready to view on the Facebook group. Start plotting of ways with which you will be able to conjure up as many squids as humanly possible for your chosen charities. Let’s help them out.
Out do each other for the greater good!

20.1 Theme

Pyjama work out. Everyone who attends 20.1 is to turn up in their PJ’s. Please gents, ensure that they have a suitable flap! £2 entry fee as a charitable donation.

CrossFit Cardiff WoD

Complete as many rounds and reps as possible within 20 minutes of: 
5 Handstand Push Ups
10 Pistols
15 Pull Ups

Please get your rounds plus reps up to the whiteboard and get out to enjoy the DOMs…
Just for reference at the 2019 CrossFit Games, the winning scores for Mary were:
Noah Olsen: 677 (22 plus 2 pull ups) 😳
Karissa Pearce: 695 (23 plus 5 handstand push ups) 😳


WoD - Monday 7th October, 2019

WoD - Monday 7th October, 2019

Here it is team, the brief for the Open…

Tomorrow, teams will be decided, at random and placed under the charge of our seriously legit and passionate Team Captains.
Each team has an allocated charity and will be tasked to raise as much money as possible throughout the 5 weeks of the open in anyway they deem fit.

Each alternative week will see a specific theme brought forward by each team, again with the intention to raise funds. One team is responsible one week, the other the next. This will flip flop throughout the first four weeks of the open with CrossFit Cardiff deciding the theme for the final, 20.5.

As per example, Team *** is allocated 20.1 and therefore 20.3 and decides that on 20.1 athletes must come dressed as dinosaurs (I really hope someone chooses this by the way), then each team mate who does such will be required to make a charitable donation of a minimum £1.

Remember the goal. The team who raises the most amount of money for their charity wins. Splinter groups who decide to conduct extra curricular, gorilla style fund raising throughout the duration of the open is entirely fair game…just please ensure that it is all legal!

Team Captains and Charities

Team ****
Captain: Liam Addy
Charity: FaceUp Cymru. A small local charity that helps patients who have suffered head and neck cancers. With a 50% survival rate at 5 years and often debilitating surgery that leaves some unable to speak or be left with facial dis-figurement  they struggle psychologically. The charity helps with these issues.

Team ****
Captain: Christie Sull
Charity: Shelter Cymru describes itself as Wales's people and homes charity. Its vision is that a decent, secure home is a fundamental right and essential to the health and well-being of communities. They work for people in housing need by providing free, independent, expert housing advice and campaign to overcome the barriers which stand in the way of people in Wales having a decent, secure home.

Points to Note

  1. Now then, keep your eyes peeled tomorrow, for a release of the team rosters.

  2. Now I know that we typically allow our wonderful ladies to go first, however I know just how indecisive Christie is and am therefore confident that she will be grateful knowing that her allocated themed week is 20.2, so the second. Liam is also a legit gent and so will i’m sure, take one for the team.

  3. There is no need to fret or worry about the legit team names as per above, the first job for each team captain is to decide, with the aid of their teams, an appropriate team name. Remember, these names could likely be used in the public eye to assist with fund raising, so no Team BallBag please!

Finally…remember what this open is about, please stick to the schedule as much as humanly possible, make sacrifices and understand that even though I love you lot dearly, none of you are going to win and take down Mat Fraser or Tia Toomey…sorry to burst that bubble. BUT…you could dedicate some time to demonstrate the power of the fucking amazing community we have (just like you did throughout the month of September last year) and collect some serious money and awareness to significantly help some folk local to us. Who knows, maybe even Tom Hardy will share an IG post again! 😉

Get excited about the next five weeks, and get excited about the workout tomorrow…

CrossFit Cardiff WoD

Tabata Snatch (40/30kg)

Rest 1 min

Tabata Snatch (50/35kg)

Rest 1min

Tabata Snatch (60/40kg)

Rest 1min

Within 15 minutes establish a 1RM Snatch

Tabata is an 8 round interval of 20 seconds on, 10 seconds off.

Please record the total amount of reps, per load, to the whiteboard…


WoD - Friday 4th October, 2019

WoD - Friday 4th October, 2019

So…now who’s legs are feeling a little like jelly?!

It may appear that I have punished them this week, and that’s true, but each day has had a different function. From squatting to pulling to lunging, all attack slightly different muscle groups sure, in differing ways due to the time domains of each workout. Really though, who cares?? Not the real world. Gone are the days when anyone think’s that weights on Monday, Wednesday and Friday and cardio on Tuesday and Thursday will get you fit. That pain you feel, that’s getting you fit!

With that in mind, have a bit of redundancy

CrossFit Cardiff WoD

For Time: 
50 Calorie Row
100 Double Unders
50 Pull Ups
25 Overhead Squat (60/40kg)
50 Pull Ups   
100 Double Unders
50 Calorie Row

Chip away and get those times up to the whiteboard on completion of a tough week…

Liv dd.jpg

WoD - Thursday 3rd October, 2019

WoD - Thursday 3rd October, 2019

Anyone else looking like a complete idiot when walking around? Suddenly, your pins just give up on you, maybe due to an unsuspecting curb, ditch, uneven ground or just because they just said NOPE!!
just me, never mind.

You all have faces which are extremely pleasing to the eye, and as well as what I have just mentioned above,, this is the other reason why in today’s workout I strong encourage the use of the hands!

CrossFit Cardiff WoD

3 Rounds, each for time:
25/20 Calorie Assault Bike
20 Box Over Jumps (24/20” Hands are allowed)
15 Burpees
Rest 4mins between rounds

Record times for each round and get them up on the whiteboard…


WoD - Wednesday 2nd October, 2019

WoD - Wednesday 2nd October, 2019

Chill your boots now. This post is late, but it is intentionally late.

Earlier I received a very cool email, one which caused my to entirely alter the subject of this blog post (and to think, what I had previously written was fuuuuuuuuckin hilarious…sorry) but this is now far more fitting and important!

Put your hands together, whoop and holler for your one and only…Ash. He’s only gone and f**king done it! An invite to CrossFit’s Seminar Staff!

Successful completion of an internship is really not easy, and the overwhelming majority of people fail. Ash has had to swallow some hard feedback and demonstrate significant maturity in order to digest and apply almost immediately.
Some may say that the process is too much, maybe even harsh or unfair, but it really is that way to uphold a standard! But, knowing that his journey ended in success provides me with the upmost of confidence that you extremely lucky lot are in very good hands!

Congratulations Ash, very well done indeed!

Listen to is from the bosses mouth…

CrossFit Cardiff WoD

A: Back rack walking lunges*

6 - 6 - 6 - 6

*Ascending load from 70% of Back Squat 1RM

B: Suicide Sandbag Sprints
All shall be revealed!

Loads to the whiteboard please team, and tell Ash he’s a stud!

WoD - Tuesday 1st October, 2019

WoD - Tuesday 1st October, 2019

Holy shit, the second ‘ber already! Only one more and you will be attempting to unravel that massive knot of fairy lights! NOT YET THOUGH YOU NUMPTIES!!

So a few of you seem keen to have us kick our own butts in some mammoth challenge again, all for a good cause of course. Where did it come from…a drunken coaches meeting! Maybe it wasn’t actually supposed to be a meeting, nor was everyone there, or had everyone survived until this point but…there were enough of us still awake, drinking and clearly smashed enough to make that decision.
Luckily we remembered the conversation the next morning, and, had even made notes on our phones. Tom Hardy to be in attendance was at the top. Now clearly that did not transpire but…he did share a post on instagram causing @reebokcrossfitcardiff to break the internet for 30 minutes!

I think we need to meet up for another “cheeky pint1”

CrossFit Cardiff WoD

For time:
12 - 10 - 8 - 6 - 4
800 - 600 - 400 - 200m
Ring Muscle Ups

Get all gymnasty and run so fast the rain doesn’t get you. Chuck your times up to the whiteboard…

633 notes.jpg

WoD - Monday 30th September, 2019

WoD - Monday 30th September, 2019

Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.

Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.

To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.

In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.

The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.

Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.

On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.

Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.

Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.


Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
This is a you go, I go for rounds.

Please write total number of rounds completed to the whiteboard…



A rare Saturday blog post in order to make an announcement to the class timetable. Please ready below for details.

As by popular demand, the last evening classes will now revert to 19:00 (7pm) (Monday - Thursday)

Therefore, beginning on Monday 30th September, (THIS COMING MONDAY), the day after the weekend… Monday…the class timetable will look as so…

New Timetable.jpg


The astute will have noticed the new class, Technique. This will be an opportunity to improve technique from gross movement patterning to nuance. From the ground up, with time under tension or just dedicated time to a specific segment of a movement, available to unlimited members, this will allow you to feel more comfortable with movement during a workout and let the special place come to you.

WoD - Friday 27th September, 2019

WoD - Friday 27th September, 2019

Reebok CrossFit Cardiff Open 2020 Information

Ok team, so we have some exciting news and important dates for you to get you into the open spirit. Blast through half of the miserable winter with some fun times with the first event has already been created.

So this time around we have a little bit of a twist. We are going to be running with teams, two of them, but with an altered focus. Rather than compete for glory, we will refocus in order to help others.
Each team will have a charity, decided by their Team Captain, and throughout the 5 weeks of the open, will set their goals to raise as much money as possible.

Team Captains will take it in turns each week to set a theme for the event, with every athlete achieving the standards of the theme donating a minimum of £1 to the ever growing pot. Once monies have been totalled, the winner’s charity will receive a £50 donation from CrossFit Cardiff in order to bolster it’s amount.
The final week’s theme will be set by CrossFit Cardiff, details to follow.

In addition to the set workouts, teams are fully encouraged to raise as much money as possible, throughout the 5-week open period, by any means necessary. Examples are: skydives, baked bean baths, warm custard wrestles, etc.

As a side focus, athletes within each team will be partnered up with an accumulative score per workout, per partner will be entered into a custom leaderboard where each duo will battle for The Reebok CrossFit Cardiff Affiliate Cup (a cup that Conroy is going to buy and have engraved), an annual prize who’s status will test the boundaries of relationships.

Now I understand this is all extremely exciting, and you can all forget certain important and vital dates, and so you simply need to see below:
FIRST EVENT, 20.1: October 11th

The only thing left to do is to give you your Team Captains…

Team Christie, Team Addy. *real team names to follow.

Team Christie, Team Addy. *real team names to follow.

 Now what better way to get set for the open than to do a shit ton of thrusters?!

CrossFit Cardiff WoD

A. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (50/35kg)
Bar muscle ups

Rest 5 mins

B. Complete as many rounds as possible in 5 minutes of:
1 - 2 - 3 - 4 - 5 etc ...
Thrusters (40/30kg)
Chest to bar pull ups

Please get rounds and reps up on the whiteboard and have a kick ass weekend…


WoD - Thursday 26th September, 2019

WoD - Thursday 26th September, 2019

Well that left a mark hey?! Everyone just loves an ASS bike sprint! I told you we had a special treat for hump day, now the rest of the week will be breezy as a result!

Now I’m sure it was merely the lasting effect of said workout, likely specifically the ass bike, but it appear to render some folk entirely incapable of normal thought or function. Particularly, Mairead, she was all over life once time had been called. Running around as if nothing had happened, returning equipment with ease and cycling off into the sunrise singing happily.

Everyone loves an ass bike, but not as much as a sandbag

CrossFit Cardiff Partner WoD

For 2 rounds:
Complete as many rounds and reps as possible within 4 minutes of:
Run 400m 
Max Sandbag over shoulder

Rest 4 mins

Complete as many rounds and reps as possible within 4 minutes of: 
Run 400m
Max burpees over sandbag

Rest 4 mins prior to repeating

One person is to be working at any one time.


WoD - Wednesday 25th September, 2019

WoD - Wednesday 25th September, 2019

Welcome to a wet hump day! And don’t we just have the perfect way for you lot to stay dry!

I think I should utilise the gym’s membership to take it in turn to kick my dogs arse with epic walks. Let’s set up a rota, an hour about, you can meet him plus the previous walker at my house and immediately take him back the way he has just come. A short water break will be taken into consideration for him and the off coming shift shall receive free counselling upon his or her return.

Maybe this way, he will chill the hell out. Even if it is only for a day.

CrossFit Cardiff WoD

5 rounds for max reps of:
In 2 mins: 
15/10 Calorie Row
15/10 Calorie Assault Bike
Max double unders
Rest 6 minutes between rounds

Please write your reps per round up on the whiteboard…

Butter wouldn’t melt!

Butter wouldn’t melt!

WoD - Tuesday 24th September, 2019

WoD - Tuesday 24th September, 2019

The time is near, The CrossFit Games Open is close and soon to be upon us! Details will be flooding out soon but in the mean time, sign the hell up and get yourself representing Reebok CrossFit Cardiff.

This year we are doing a big drive, within teams, to raise money for a local charity and so couldn’t look to sweat for a better cause. 5 workouts, in a cracking environment, all to do a good deed. What else could you wish for!

Here is the link providing some information and how to sign up, and some history…


CrossFit Cardiff WoD

For time:
10 Toes to bar 
10 Strict handstand push ups 
20 Toes to bar 
20 Kipping handstand push ups 
30 Toes to bar 
30m Handstand walk 

Get those times up to the whiteboard you gymnastic ninjas…