Workout of the day
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WOD
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
You’re there! The end of the week, and it has been savage!
Hands up who still can’t walk from Tuesday? YEP!
CrossFit Cardiff WoD
Part A
Within 2:30, 3 rounds of:
30 Wall balls (20/14lbs)
Max calorie row
Rest 2:30 between rounds
Rest 5 minutes between part A & B
Part B
3 Rounds for time of:
20 Wall balls (20/14lbs)
X Calorie row
X = Part 1 lowest score
A cheeky little super set to get your abs and ass ready for that beach! Do this a couple of time per week and your butt cheeks are all giving folk whiplash as you walk down the street.
CrossFit Cardiff WoD
For max load:
5 - 4 - 3 - 2 - 1
Deadlift
After each set
20 - 20 - 20 - 20 - 20
GHD Sit ups
Without this man, none of this would be possible.
I wouldn’t be writing this post, i’d have not opened the gym, I wouldn’t have met all of the friends that I genuinely see as family and, I’d never have met Kerri.
I owe him so much and when I told him so, all he could say was… “I look around and have to thank everyone for expressing my life’s work”
The original OG
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
10 Double dumbbell push presses (50/35lb)
20 Pull ups
10 Burpee box jump overs (24"/20")
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
CrossFit Cardiff WoD
"Manion"
7 Rounds for time of:
Run 400 meters
29 Back squat (60/40kg)
Welcome to a new week, where I just know that you all have massive amounts of morale. Hitting the ground running and all that!
Good luck with all the utter shit shows coming your way this week!
Sprint hard and lift heavy…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
12/10 Calorie echo bike
2 Snatch (80/60Kg)
Yep, you are not going to appreciate this. But… it is the weekend!
CrossFit Cardiff WoD
Within 4 minutes for 4 Rounds:
15 Burpee box jump over (24/20”)
15/12 Calorie echo bike
15 Burpee box jump over (24/20”)
Rest 4 minutes between rounds
Thursday means that the end is nearly in sight! We are close and you have only a couple more exposures to intensity prior to a good old rest! Hang on in there you legends!
And remember, all of the blame is entirely on Mikey B’s shoulders, nothing to do with me.
Tomorrow is all about SPEED!
CrossFit Cardiff WoD
3 Rounds for time of:
60 Double unders
20 Handstand press ups
250m row
Mid-week and an absolute shit storm is coming your way, and you are going to love it! It will be hard but it will always be fun!
You just wait and remember… FUN!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Bar muscle ups
10 Squat cleans (60/40kg)
20 GHD sit ups
Go on, who showed up at 06:30 thinking you were a hero? Hopefully not the coach! 😂😬
The likelihood is that it is going to happen, again hopefully, not from a coach and when I say coach I mean ME!
CrossFit Cardiff WoD
For Max Load:
1 Strict press
3 Push press
5 Push jerk
May day to enjoy and hopefully the weather is still absolutely epic for you guys!
Come on in and enjoy a completely disgusting workout from the sadistic mind of Mikey B, who apparently just loves workout with high rep kettlebell swings and pull ups, Eva is often his choice of destruction.
PLEASE REMEMBER THE TIMETABLE HAS CHANGED
CrossFit Cardiff WoD
“Double Helen”
3 Rounds for time of:
Run 800m
42 Kettlebell swings (24/16kg)
24 Pull ups
