WoD - Tuesday 29th April, 2025

She only went and f**king did it! Team AOD 9th place and in a qualification spot for the 2025 CrossFit Games! How insanely COOL! Kerri is in London for the week but when you see her give her a massive high five for an unbelievable achievement.
The team put out amazing performances and were true pro’s right up until the final rep. Legends!

Tomorrow we see a very cool workout which, has a story (for the original story, click here). Adopted by McCoy Turner and his closest mate Karl Thorpe and turned into a partner workout, they did it every year together until he died.
This workout was programmed for a memorial workout the day of Topsy’s funeral and now at CrossFit Cardiff in order to mark the completion of raising £42,000 in order to fund his two sons through university.

It hurts, but that is entirely the point.

CrossFit Cardiff Partner WoD
“Shipmate”
For time:
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
Reps of clean and jerk (70/50kg)
2 Rounds of Cindy* between each set
All rounds and reps can be split as needed

1 Rounds of Cindy
5 Pull ups
10 Press ups
15 Air squats

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps as possible for quality within 15 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold

WoD - Thursday 27th March, 2025

A tribute for McCoy

Good wasn’t good enough - he always wanted to be the best.

He was a warrior. McCoy Turner had battled complex PTSD for years and yet he was described by all that knew him as a beacon of light, having a warmth, a kindness and a smile that would light up any room. Fooling even those closest to him and on the very rare occasions when he did ask for help, seemed as he didn’t want to be a burden.

A L4 CrossFit Seminar Staff ‘Red Shirt’, McCoy taught a staggering 246 L1 & L2 seminars globally across Europe and Asia. A Flowmaster, and Coaching Mentor he truly was a master of his craft.

McCoy was a wonderful father, a friend and for those lucky enough to call him, a brother.
He finally lost his fight with his own mind, and on the 8th of March and in solitude, committed suicide.
In doing so he has left a void in this world that will never be filled. You cannot replace a man like McCoy, I will miss him dearly.

If I am ever capable of being half as strong, half as talented, half as passionate and half of the man that McCoy was, I will consider myself complete.

He will continue to influence me every day, I will never forget him and always celebrate him.

McCoy my friend, may you finally be at peace.

Not all illnesses are visible, even those who on the surface have it all, can be suffering inside. So please be kind, reach out to your friends and loved ones and tell them what they mean to you, as you never know how long you have left with them.

CrossFit Cardiff Partner WoD
Celebration
Complete as many rounds and reps as possible within 25 minutes of:
42 Kettlebell walking lunges
38 Burpees
38 Kettlebell ground to overhead
400m run
Athletes will both lunge, one carrying the kettlebell, share the burpees and GTOH and run together, one carrying the kettlebell.
KB 24/20kg