Workout of the day
Don’t look at the date you superstitious mofo’s! It means nothing. A number and that is it! Stare it straight in the face, laugh at it, pee into the wind… buy a lottery ticket! Make your own luck!
Enough of that. Who can get 5 rounds of tomorrows workout?
CrossFit Cardiff WoD
5 Rounds for time of:
400m run
500m row
Today is the third and final workout from the affiliate cup. It’s a heavy day and a cheeky one! Take as many attempts as you like, and lift HEAVY!!!
CrossFit Cardiff WoD
Workout 3
In 20 minutes establish
1 rep max front squat
1 rep max hang power clean
Mid-week and another affiliate cup workout. One with a little twist and already kind of tested.
Kind of as I altered some of the movements due to doing 1 million of them the days before I tested.
My version:
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work
Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie echo bike
Rounds 3 and 4
15 Calorie echo bike
15 overhead squats (52/34kg)
Max rope climbs
Your version…
CrossFit Cardiff WoD
Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work
Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie row
Rounds 3 and 4
15 Calorie row
15 Overhead squats (52/34kg)
Max bar muscle ups
Tuesday and nope, you are not going to like it! Gassy and tough. It’s all okay though, the reps are LOW… don’t worry about the number of rounds!
CrossFit Cardiff WoD
10 Rounds for time of:
8 Calorie echo bike
6 Bar facing burpees
4 Deadlift (100/70kg)
Welcome to a new week, this week we will be programming the workouts from the Community Cup, a follow own from the open. 3 pretty disgusting workouts, open style, giving you all another opportunity to throwdown with each other.
Coupled with registration for the community cup, is a free enrolment for the CrossFit online nutrition seminar. Something that will only bolster your health and fitness when implemented.
Click here for more info and or click here to watch a short video…
CrossFit Cardiff WoD
Workout 1
Complete as many rounds and reps as possible within 20 minutes of:
15 Box over jumps (30/24”)
10 Dumbell Snatch (50/35lbs)
5 Strict handstand press ups
Well you will definitely forget about that Friday feeling after this… Happy weekend!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
15 - 12 - 9
Calorie echo bike
Sandbag squats (70/50kg)
The countdown is over, the Irish one is back in town!! So long as easy jet behaves itself of course!
Inspiration tomorrow comes from a Welsh legend, Jonny Davies, owner of CrossFit 179. Dude!
CrossFit Cardiff WoD
For time:
2 Rounds of:
20 Box jump overs (24/20”)
15 Power cleans (40/30kg)
12 Strict handstand press ups
Rest 4 minutes
2 Rounds of:
20 Box jump overs (24/20”)
15 Power cleans (40/30kg)
15 Kipping handstand press ups
Mid-week and a cheeky partner workout for you all. A little longer again but don’t you worry, there’s another short duration shitfest lovely workout coming your way as a result!
Split the reps as needed, my strong suggestion is to keep the numbers low and be sure to get a good slip stream!
CrossFit Cardiff Partner WoD
For time:
Run 1.5 miles
200 Kettlebell swings (32/24kg)
150 Burpees
100 Toes to bar
Run together, split all reps as required
After a long duration hero workout, what better way to continue the week with some heavy load… none!
Unless of course you are now a newly qualified Hybrid Rockstar! 🤢
Massive congrats to all of you for putting yourselves through over an hour of pure torture, legends!
Squat because it’s the best way to lift HEAVY!! DO IT!
CrossFit Cardiff WoD
7 rounds of:
Within 2 minutes for maximum load:
50 Double unders
1 Snatch
Rest 2 minutes between rounds
McCoy,
You were a warrior.
You were a wonderful father.
You were a devoted mentor.
You were, for those lucky enough to call you, a brother.
And, I will always celebrate you.
McCoy had battled complex PTSD for the majority of his adult life and yet was always described by any who met him as a beacon of light. Possessing a warmth, a kindness and a smile that would light up any room.
He fooled everyone, even those closest to him and on the very rare occasions when he did ask for help, was more concerned about being a burden.
After nearly 20 years McCoy finally lost his fight with his own mind, and on the 8th of March, in solitude committed suicide.
In doing so he has left a void in this world that will never be filled. McCoy will never be replaced, I will miss him dearly.
To McCoy good was never good enough, he was relentless in his pursuit of excellence and yet, was entirely humble in doing so. A truly rare trait.
If I am ever capable of being half as strong, half as talented, half as passionate and half of the man he was, I will consider myself complete.
He will continue to influence me, every day, I will never forget him.
Never did I think I would ever have to write this post. We can all learn something from his passing, not all scars are visible. McCoy was an expert in hiding his pain and we can all commit further to each other.
I never thought that my last interaction with him would be my last.
McCoy my friend, you will never know how much you were loved and just how much you will be missed.
May you now, finally be at peace.
CrossFit Cardiff WoD
Topsy
Complete as many rounds and reps as possible within 25 minutes of:
3 Ring muscle ups
8 Thrusters (50/35kg)
17 Calorie row
McCoy "Topsy" Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.
Turner served for 17 years in the Royal Navy, specialising as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.
Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie (Bear) and Tommy.
Friiiiiiiiday!!!
Get your arses out there and do some damage this weekend. Clearly not to your livers, but to your muscle groups in disgusting workouts.
CrossFit Cardiff Partner WoD
20 Rounds for time of:
15/12 Calorie row
15 Wall balls (20/14lb)
You go I go rounds
Okay so I know I said I had a vile workout yesterday, but I promise you that this is going to be far worse… you are welcome!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
2, 4, 6, 8… etc
Deadlifts (100/70kg)
Burpee box jumps (24/20”)
Mid-week and that’s all i’ve got! Other than another vile workout… of course!
CrossFit Cardiff WoD
3 Rounds for time of:
25/20 Calorie echo bike
20 Toes to bar
20 Dumbbell shoulder to overhead (2x50/35lb)
Murph is done for another year, with a bunch of you legends doing it with a vest for the first time, more reps, longer runs and alternative partitions all with the goal of eventually going RX. Just like the big dogs! The only likely difference will be the time! BKG won Murph in 2015, unpartitioned in a time of 38:36. Wild! Sam Briggs also went sub 40!
In other news, you lot who all kicked arse in Pembroke over the weekend, massive kudos! Absolute legends!
Tuva’s team “motivational” musing have been hailed as some of the best to date!
Massive props to Nicole, Hannah & Meg for winning! Such studs!
CrossFit Cardiff WoD
A: Within 15 minutes, build to a heavy:
1 Power clean + 1 hang power clean
B: For 5 rounds, every 2 minutes:
1 Power clean + 1 hang power clean (80% of A)
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
CrossFit Cardiff WoD
Murph
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
That’s it, another one done and another one closer to Xmas!
Enjoy your weekends and remember, it’s a bank holiday and you have a little bit extra!
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
CrossFit Cardiff WoD
“White”
5 Rounds for time:
3 Rope climbs
10 Toes to bar
21 Overhead walking lunge (20/15kg plate)
400m Run
This may well end your world, but it will be a fun way to go.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Echo Bike calories
Double kettlebell hang cleans (24/20kg)
Hump day and something to let your abs feel a part of you for the rest of the week. You will not appreciate it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
4 Wall walks
20 GHD sit ups
40 Air squats
Don’t you worry, I am officially over it!
CrossFit Cardiff WoD
Back squats
4 - 4 - 4 - 4 - 4 - 4
These are heavy, straight sets.
You can always trust a hospitality queen to get hospitality messed right up! 😂😬🤦🏻♂️
CrossFit Cardiff WoD
5 rounds. Within 2:30 complete:
Run 200m
10 Clean and jerks (60/40kg)
Max burpees over bar
Rest 1:30 between rounds
