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
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What a weekend. Kerri and team AOD put on a show! Savage performances throughout and the team will be holding their heads high, and so they should!
We still have to wait. Monday morning will hopefully show the final leaderboard and some very good news! Everyone keep everything crossed that we can see them qualify for the 2025 CrossFit Games.
If that isn’t stressful enough, have a bit of this…
CrossFit Cardiff WoD
Back rack walking lunge
14 - 14 - 14 - 14 - 14
For max load
20/18 - 20/18 - 20/18 - 20/18 - 20/18
C2 Bike calorie sprint
Let’s hope that none of you got proper slammed by some joker on April fools! However if you did, please come and tell me as I could use a good laugh!
CrossFit Cardiff WoD
For Time:
21 - 15 - 9
Left arm dumbbell snatch (50/35lbs)
Echo bike calories
Right arm dumbbell snatch (50/35lbs)
Row
When using a game ready, the strong suggestion is to have some form of material between it and your skin. Otherwise you are trapped in a very cold squeeze for the duration.
CrossFit Cardiff WoD
5 Rounds, each for time and load of:
20/15 Calorie echo bike
1 Snatch
Rest 3 minutes between rounds
Coming your way is a very fast and disgusting workout. I did something very similar a long time ago and came close to coughing up a set of fiery lungs. Not nice!
You thought i’m sure, will love it! 😳😬😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Power snatch (40/30kg)
Burpees over the bar
Specialty
EMOM12
1: 3-8 ring pull-up
2: 3-8 ring dip
3: 30s hollow hold
3 sets:
6-12 Strict toes to bar
12/12 straight arm plank rotations
Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!
CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)
Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%
3 Sets
5 Back squats
3 High box jumps
We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!
I tell you who I really hope survives, is Joe… I will report back on Sunday!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets
Between each
10 back extensions
Pray for me. Today is the day that I test my resolve and hack off a wall of render, one tiny little piece at a time until I would likely enjoy jamming the SDS drill into my right eye… should it not be completely full of dust!
I am not looking forward to the evolution.
CrossFit Cardiff Partner WoD
12 Rounds for time of:
Row 250m
10 Handstand press ups
30 Double unders
These are you go, I go rounds
Specialty
On the minute, every minute for 10 minutes:
1 - 6 bar muscle ups each minute
For 10 rounds, every 45 seconds
1 - 3 Strict pull ups
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
20 Reps: Max strict toes to ring into kipping toes to ring
Please you guys remember that the gym is closed this weekend for the CrossFit L1 seminar.
It’s okay though, the goal with this week's programming was to ensure that you were so fucked you didn't want more.
And if it’s not been achieved yet, wait until Friday!
CrossFit Cardiff WoD
Within 40 minutes complete as many rounds and reps as possible of:
Run 600m
12 Kettlebell swings (32/24kg)
6 Ring muscle ups
Specialty
20 Minutes to build to a max clean
2 Rep max close grip bench press
Then…
3 sets of 2 @85%
Rest 1:30 between sets
Here’s to hoping that you have some legs and shoulders left after yesterday! The likely answer to that is FUCK NO “I’ve never felt better thanks!”
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Deadlift
Straight sets
Specialty
Every minute, on the minute for 8 minutes:
1 Snatch balance
Rest 2:00
Every minute, on the minute for 8 minutes:
2 Behind the neck snatch grip strict press
6 rep max close grip bench press
Then…
3 Sets of 4 @85%
Rest 1:30 between sets
Hump day and hopefully a sunny one! All we want is two, maybe three days back to back where it’s not pissing it down! Janet needs to drink some serious amounts of gin in her back garden.
She’s going to need it after this!
CrossFit Cardiff WoD
For time:
21 - 18 - 15
Calorie assault bike
Deadlifts (100/80kg)
Rest 5 minutes
12 - 9 - 6
Calorie assault bike
Deadlifts (100/80kg)
Pinch, punch, first of the month and the year is over the brow!
Come on in to start July with a bang, luckily a partner bang!
CrossFit Cardiff Partner WoD
3 Rounds for time of:
Row 1000m
50 Burpees
50 Box jumps (24”)
Run 800m (together)
Split reps as needed.
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Mid week and you actually might be feeling slightly emotional already, but… Mikey B cares not! He is just on a single-handed mission to destroy you all!
CrossFit Cardiff WoD
For max load:
Split jerk
5 - 5 - 5 - 5 - 5
Heavy hang power cleans and rope climbs, not able to hang on to anything for the rest of the day… weird!
At least today you will only have to hang on to one handle!
CrossFit Cardiff WoD
For time:
Row 1000m
Rest 4 mins
Row 750m
Rest 3 mins
Row 500m
Rest 2 mins
Row 250m
Specialty
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted pull ups
8/8 Single arm bench press
30s Hollow hold/GHD hollow hold
Rumour control has it that we are actually going to get some sunshine soon (maybe we already have but I’ve either been away somewhere we’ve not or been inside a CrossFit gym), and so will be able to enjoy wonderful long evenings in back gardens or parks and while out on 400m runs (etc). But importantly NOT complain about it as we will be freezing out butt cheeks off again before you know it.
CrossFit Cardiff WoD
5 Rounds, each for time of:
20/17 Calorie echo bike
6 Hang power cleans (80/60kg)
2 Rope climbs
Rest 3 minutes between rounds
Here’s to hoping that you have some legs and shoulders left after yesterday! The likely answer to that is FUCK NO “I’ve never felt better thanks!”
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Deadlift
Straight sets
Specialty
Every minute, on the minute for 8 minutes:
1 Snatch balance
Rest 2:00
Every minute, on the minute for 8 minutes:
2 Behind the neck snatch grip strict press
6 rep max close grip bench press
Then…
3 Sets of 4 @85%
Rest 1:30 between sets
The ball is rolling and you just simply have to hang on, for dear life! How hard could it be! Well hard when your grip is destroyed!
CrossFit Cardiff WoD
For time:
24 - 18 - 12
Toes to bar
12 - 9 - 6
Hang cleans (70/50kg)
Specialty
Retest
3 Minutes max chest to bar
4 Sets
2 Weighted pull ups
5 - 10 ring dips
3 Sets
30s L-sit
30s rest
30s V-ups
30s rest
30s seated leg lifts
Rest 2:00
Sunshine, beach saunas, sea, amazing food and better service. Dogs, friends, frozen Irish coffee cocktails and dickhead taxi drivers. Workouts worse than Murph, singing baristas and speak easy’s… what a weekend!
CrossFit Cardiff WoD
Within 16 minutes complete as many rounds and reps as possible of:
Run 400m
15 Overhead squats (40/30kg)
June is closing in, bonkers. Then it might genuinely be the summer and almost half way through the year. FML!
CrossFit Cardiff WoD
For increasing load:
3 - 3 - 3 Strict press
2 - 2 - 2 Push press
1 - 1 - 1 Push jerk
Specialty
Within 10 minutes, build to a heavy:
3 High hang clean
Then
3 Sets of 2 @85%
4 Sets of 3
Pause back squats *
5s pause at bottom
We are nearly there, the end of the week is here. And, you have some serious CrossFit.com “fun” to see you out, it’s an absolute beaut!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Thrusters
7 Hang power cleans
10 Sumo deadlift high pull
Barbell 40/30kg
Specialty
3 - 3 - 3 - 3 - 3
High box jumps
3 - 3 - 3 - 3 - 3
Push press
5 - 5 - 5
Back squats
5 - 5 - 5
Bench press
