I told you that would be gassy as! And, you’re not gonna like this much either…
CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/15 Calorie echo bike
200m Run
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Exercise
After 17 years of CrossFit I still haven’t learnt. On the weekend, it happened to me again, I massively underestimated a workout and it completely ruined me.
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Knees to elbows
Double dumbbell thrusters (15/10kg)
Now a caveat and so maybe it was my fault. I did 150 KTE on Friday night and so changed the workout to be Chest to bar pull ups…
Holy burning lunging Batman! Absolutely awful and the special feeling was long lasting.
A very gassy and cheeky sprint awaits you, do not do a me…
CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row
40 Double unders
Dry those tears, I know it’s hard. The last bank holiday of the year.
Which by the way begs the questions, why can’t the shellfish buggers give us another one to enjoy when we desperately need it most… in the depths of winter. Some companies genuinely call it a duvet day.
CrossFit Cardiff Partner WoD
10 Rounds for time of:
9 Chest to bar pull ups
12 Deadlift (100/70kg)
18 GHD sit ups
These are you go, I go rounds
“That’s us now!”
CrossFit Cardiff WoD
5 Rounds for time of
200m Run
7 Bar muscle ups
1 Squat snatch (80/60 kg)
So I should be moving house today. It’s only taken 8 months, one day I will write a book about the whole thing!
Poor Matt from Barclays didn’t see it coming.
CrossFit Cardiff Partner WoD
”Partner Jack”
Complete as many rounds and reps as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell swings (24/20kg)
10 Box jumps (24/20”)
These are you go, I go rounds
I’ve still got nothing sorry. You are all going to have to wait.
CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10 - 10
Deadlift
5 - 5 - 5 - 5 - 5
Find a heavy load for both movements and maintain straight super sets
Keep your eyes peeled for some top level banter about Janet’s weekend tomorrow…
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie echo bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Huge congratulations to all of those who were competing over the weekend, word is that you are all legends and kicked some serious arse no matter where you went!
Lovely lot aren’t ya!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Front squat
2 Power cleans
2 Front squats
3 Power cleans
3 Front squats
4 Power cleans
4 Front squats etc.
Barbell: 70/50kg
Rest 5 minutes:
For time:
Run 1 mile
Welcome to a new week all, one without hangovers or jet lag (I hope but you actually never know)!
Rather, consistent fitness that can be performed without doing burpees in the grass or burning hands on tarmac attempting to handstand walk (actually again, you never actually know)!
CrossFit Cardiff WoD
3 Rounds for time:
Run 1000m
50 Dumbbell hang snatch (50/35lb)
25 Toes to bar
Welcome to another week! Please see below for a friendly, intended to save you warning…
Already posted in the members what’s app group, but just in case…this is conceptual, as in NOT finished and NOT secure. Do NOT hang, lean, stretch, anything on this rig!
Should you decide to ignore this message and the multiple NOT’s, you may well perish.
Looks cool though hey!?
CrossFit Cardiff WoD
5 Rounds for time of:
21 Calorie echo bike
15 Burpees over the bar
12 Front squats (60/42.5kg)
9 Bar muscle ups
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
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)
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
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
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
