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WoD - Friday 19th April, 2019

WoD - Friday 19th April, 2019

It’s that Friday feeling, and not just any Friday…GOOD Friday! No work, for some of you lucky buggers, just sunshine, workouts and fun times! All beginning with a workout at 11am.

You lot that can make it, don’t gloat too much. Many of you are the unsung heroes of the NHS, and will be getting your arse handed to you come rain, shine, night or day, bank holiday or not! And personally I…salute you!

CrossFit Cardiff Team WoD

In teams of 3 and for time:

Waterfall style Jackie’
1000m Row
50 Thrusters (20kg)
30 Pull Ups
Your score is the total time taken by all 3 athletes. Get them on the whiteboard…

CrossFit Cardiff Opening Hours
Friday: 10:00 - 13:00 (WoD at 11)
Saturday: Normal Hours 
Sunday: closed
Monday: 10:00 - 13:00 (WoD at 11, Yoga at 12)


WoD - Tuesday 16th April, 2019

WoD - Tuesday 16th April, 2019

Getting eye drops into a 5 month old puppy who, REALLY doesn’t want you to put them in there, is hard work.

Hours leading up to the 3 times daily does are spent attempting to conjure up variously sneaky methods of how to outwit the clever little bastard! Any suggestions would be greatly received.

As cruel as it might sound, the very best way is to simply weight until he is asleep and deposit said drops into a open - mid rapid eye movement - dream.

I of course understand that this post is utter bollocks and none of you really care about anything but the workout… or maybe the new Game of Thrones series.

CrossFit Cardiff WoD

For time:
15 - 12 - 9
Deadlifts (120/90kg)
Bar Muscle Ups

Times to the whiteboard please…

Oppo sunset.JPG

WoD - Monday 15th April, 2019

WoD - Monday 15th April, 2019

Right then, it is now officially the halfway period of the month, and so…where is this heat wave Fish you prick!? It’s like what your mother said, “I’m not angry, I’m just disappointed!

Here’s hoping you lot have had an amazing weekend welcoming Georgia into the world, celebrating the best looking family situated this side of Nagasaki; drinking copious amounts of good beer and coffee in the sunshine and kicking your own butts with fitness!
Now though, hit Monday hard.

CrossFit Cardiff WoD

3 rounds for time of:
10 Front Squat (80/60kg)
Run 800m

Hard and fast please, push the pace of the run and finish directly in front of the whiteboard so that you are able to write times on up…

Sext bitches.jpg

WoD - Friday 22nd March, 2019

WoD - Friday 22nd March, 2019

This must be what the night before your wedding feels like, all tense and nervous. Waiting, wondering, contemplating what it is going to feel like, to walk rather down the aisle, but up to the barbell to bang out as many thrusters as Dave Castro wants you to. Unfricking lucky!

We all know that Castro just loves a thruster, and so we may as well love them too. Get excited, because you are going to do the workout whether you want to or not…and so false motivation is better than no motivation…

Just don’t be all “American” about it! 😉

CrossFit Cardiff WoD

3 Rounds Each for Time: 
20/15 Calorie Row
30 KBS (20/16kg)
20/15 Calorie Row 

Rest 3 mins between rounds

Holy movement redundancy Batman, nevermind that though, get your times up on the whiteboard…


WoD - Wednesday 20th March, 2019

WoD - Wednesday 20th March, 2019

Anyone want to see something insanely impressive…yep…well click on the link below. Many of you attacked 19.4 like a bulldog in a china shop, but unfortunately were not able to edge out Mat Fraser, the fittest man on the planet.
Now this is the problem with people like this…they make it look so fracking easy it lulls you firmly into a false sense of security. There’s no need to question how he was much faster, as it’s obvious, he lands his last burpee directly in his set up position for a snatch and rips the bar off the floor as if it’s a PVC pipe and he’s pissed at it…and…you did not! 😉

Anyway. Back to the real world and the weeks training. 19.5 is a coming and we need to get fit!! Good luck!

CrossFit Cardiff WoD

3 Rounds For Time:
5 Strict Handstand Push Ups
10 Kipping Handstand Push Ups
15 Wall Balls (20/14lbs)
30 Double Unders

If you are able to elevate your arms to the level of the whiteboard that your name is written on, then please pop your time next to it…


WoD - Monday 4th February, 2019

WoD - Monday 4th February, 2019

Welcome to a new and shiny week, fresh from an amazing turn out for the Badassed Mumma WoD. You guys should now have an understanding of one of the difficulties that our kick ass ladies go through when CrossFitting while pregnant. Not easy hey! And only one of the changes their body goes through - they really are badasses!!

To tomorrow. With the open upon us we are going to get you used to the style of the workouts. And done so with the added bonus of having a representative from HQ, at the gym filming you all in your best possible situations: sweating, breathing heavy, shaky, wishing you were really cwtched up on the sofa, rather than having a camera in your face. Luckily for you, it’s Grizz - and he is super professional and a proper dude!!

CrossFit Cardiff WoD

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 Toes To Bar
  50 Double Unders
  15 Squat Cleans (60/40kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  13 Squat Cleans (80/50kg).

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  11 Squat Cleans (100/65kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  9 Squat Cleans (120/80kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 Toes To Bar
  50 Double Unders
  7 Squat Cleans (140/90kg)

Stop at 20 minutes.

This is a difficult workout. Should you not succeed in one of the windows - continue to the 20min Cap as an AMRAP at the failed reps and loads.

Please write rounds and reps to the whiteboard on completion…

Julie Foucher.jpg

WoD - Friday 30th December, 2018

WoD - Friday 30th December, 2018

In bed at 18:50 on any night...congratulations Suller, you’ve given me Rhabdo!  

Tomorrow we tackle a workout designed by a loving father, for his son. And how cool is it going to be when one day they do it together?! I’ll keep ‘Finley’ in the bag for another day! 

CrossFit Cardiff WoD

7 Rounds for time of:
7 Cleans (60/40kg)
7 Shoulder To Overhead (60/40kg) 
20 Box Jumps (24/20”) 
18 Toes To Bar

Please write completed times to the whiteboard...


Lock up your daughters, Finners is in town!

WoD - Monday 16th July, 2018

WoD - Monday 16th July, 2018

Another weekend done, with more bad ass weather, blazing sun and some extremely questionable training attire. Notebook of fitness smashed you so hard, peoples shorts starting independently falling off!
That used to happen to Hugh Hefner. It's weird, every time he was around a group of females, all of his clothes just would not stay on his body! It must have been a nightmare; courgettes everywhere!! Good for the ladies though, just not for the coaches! ;-) #alwayswearcourtesyshorts #pleasenofroners

If you need clarification on that last hashtag then please just ask. 

Now then, welcome the next batch of legends into the box please, they may come in looking like rabbits in the headlights, but they will leave with smiles! 
Welcome to the party team, it's just like one of Hugh's! ;-) 

CrossFit Cardiff Partner WoD

4 Rounds of:
Within 2 minutes complete:
50/35 Calorie Assault Bike
Remaining time Kettlebell Swings (24/16kg) 
Rest 4 minutes between rounds