Workout of the day
Viewing entries tagged
Ass bike
Welcome to a new week, not just for the calendar but for you lot with Joe programming for the first time. It turns out… he’s a bit of a prick! 😁
Good luck, you are going to need it!
CrossFit Cardiff Partner WoD
For time:
150 Assault bike calories
200 Wall balls (20/14lbs)
All work to be split as required
Gem just loving the new programmer
We are nearly at the end of the week and getting stuck into the Halloween throwdown. Remember, it is going to be very spooky and fucking fun! Get ready for some fitness fun!
CrossFit Cardiff WoD
5 Rounds for time:
30 Wall balls (20/14lbs)
20/15 Calorie assault bike
10 Burpees
Specialty
Every minute for 3 minutes
3 Power snatch
Rest 1 minute
Every minute for 3 minutes
2 Power snatch
Rest 1 minute
Every minute for 3 minutes
1 Power snatch
3 Sets
2 Length overhead KB carry
10/10 dumbbell split RDL
Welcome to the middle of the week and the winners circle! The only issue with both is that in order to leave you will have to perform a very enjoyable, not at all painful, workout!
You are going to love it…
CrossFit Cardiff WoD
5 Rounds for time:
15/12 Calorie assault bike
10 Thrusters (60/40kg)
Rest 4 minutes between rounds
GOOD LUCK!
I did warn you yesterday, this will not be fun! It will smash your quads to pieces, but you will not enjoy it!
Sorry, blame the aggro Irish woman!
There’s absolutely zero point in fluffing this up to anything that it’s not, you’re just going to get it full bar… here you go.
CrossFit Cardiff WoD
Within 2 minutes complete:
15 Burpee box jump overs*
Max calorie assault bike
Rest 2 minutes between rounds
Continue until 65/50 calories has been reached on the assault bike.
*These are facing the box… sorry!
Hump day gone, its the run (literally) to the end of the boring bullshit week and fun times weekend! Happy days…
You just have to get there now. The rest is easy!
Is it a PB if you take a hand off the bar to push against your leg during a back squat…NOPE!!!
CrossFit Cardiff WoD
5 rounds for time:
Run 600m
30 Box jumps (24/30”)
15/12 Assault bike calories
Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
3 Sets
5 Strict chest to bar pull-ups 301 tempo
10 Banded pull down
10 Hollow pull downs
3 Sets
1 Length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion
Rid yourself of your cheeky weekday hang over you bonkers lovebirds, and with a right stinker of a workout. It’s Mikey B doing it to you. Jealous isn’t he you see… too old to be getting smashed for a weekend Valentines day and thought he’d punish you lot for doing so. Prick!
CrossFit Cardiff WoD
5 Rounds, each for time:
20 Wall balls (20/14lbs)
10/8 Calorie assault bike
5 Deadlift (120/100kg)
Rest 2 minutes between rounds
Specialty
Strict handstand push-ups
3 Sets
5 Strict handstand push-ups
Rest 2 minutes between sets
3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible
3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups
Another weekend done and dusted, with a Sunday crew hell bent on taking the entire day to perform an 8 min AMRAP! 3 hours of warming up, top notch efficiency right there!
Tomorrow we start the week with a massive thrashing! The good news is though, if you make it through tomorrow the rest of the week will surely be EASY! We can only hope anyway hey…
CrossFit Cardiff WoD
5 Round for max calories of:
Within 2 mins:
30 Wall balls (20/14lbs)
Max calorie assault bike
Rest 6 mins between rounds…
NOPE, you can’t make me do it! Lets see some hellish drop off!
I have two boring pieces of info for you tonight team, sorry:
IF YOU HAVEN’T RETURNED YOUR EQUIPMENT TO THE GYM YET, PLEASE DO SO. ASAP. Each day from now that it is outstanding, will be an additional 5 minutes that Ash will spend sat, naked on your face following a weighted 10km run. Your choice.
Thank you to those who have, you have avoided Ash’s but hole!
Secondly…WE HAVE AN L1 AT THE GYM THIS WEEKEND (kind of - a very bizarre socially distanced L1). Therefore the workout will be led by Conners Conroy, at Roath Park. Please look out for details on the members group.
Anyway, here’s to hopefully one of the last workouts that we HAVE to do outside.
CrossFit Cardiff WoD
5 rounds of within 2 mins:
20/15 Calorie assault bike
Max calorie row
Rest 4 mins between rounds
Please write calories rowed up on the whiteboard…
A cheeky moist WoD, I bet you’ve never rowed and box jumped in the pissing rain…fun hey?!
Variance isn’t just adjusting movements and loading and time frames, it’s also environmental factors. But, i definitely wish it wasn't! As do my rowers and Ash’s pants! No stress anyway, concept 2 do a weather cover, all we need to think of now are Ash’s pants!
I reckon we could cut holes in the right places…
CrossFit Cardiff WoD
4 Rounds, each for time:
20/15 Assault bike calories
25 Air squats
Rest will be dictated by opposing athletes completing their calories
Get your individual times up to the whiteboard and please, please…pray to the weather gods! We could use some good luck right now.
