Viewing entries tagged
RIP

WoD - Thursday 20th February, 2025

WoD - Thursday 20th February, 2025

Shortly before 12:15 hrs local time Corporal Mulvihill was taking part in a patrol engaged in operations near Sangin, Afghanistan. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly, he died leading his Section and the Company from the front.

Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP Palliser and OP Silkman in Sierra Leone and OP Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal before joining Air Defence Troop in 2002 where following the completion of his specialist training, he was further promoted to the rank of Corporal and drafted to the United Kingdom Landing Force Command Support Group, where he remained for 2 years.
From here Dee joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in the face of adversity could be guaranteed; he always demonstrated the very highest standards of professional competence in everything that he undertook."

CrossFit Cardiff WoD
"The Bear"
Complete as many rounds and reps as possible within 20 minutes of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Immediately upon completion of the 20 minute workout, athletes will stand in silence for one minute as a mark of respect for the fallen.

Specialty
A: 5:00 to build to a heavy 2 TnG snatch

B: 3 Sets
Max unbroken power snatch (60/42.5)
Rest 3:00

C: 3 Sets
10/10 back rack Bulgarian split squat

WoD - Monday 10th June, 2024

WoD - Monday 10th June, 2024

A MASSIVE congratulations to Kerri who only went and finished 3rd in the world at Hyrox. Proving that you don’t need to have all 10 toes functioning to dominate, just ensure that you a complete and utter savage.
What a stud!

CrossFit Cardiff WoD
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Holbrook
10 Rounds for time of:
5 Thrusters (50/40kg)
10 Pull ups
100m sprint
1 minute Rest

WoD - Bank holiday Monday 27th May, 2024

WoD - Bank holiday Monday 27th May, 2024

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull ups, press ups, and squats as needed. Start and finish with a mile run. If you've got a 20/14 pound vest or body armor, wear it.

Murph
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
Wear a 20/14lb weight vest

WoD - Monday 29th January, 2024

WoD - Monday 29th January, 2024

Welcome to a new week!

A massive thank you to those who were at the gym on Saturday to pay their respects to Martin Bell, a Paratrooper who paid the ultimate sacrifice when attempting to rescue his Oppo following an IED strike.
An insanely brave man doing what he could for his friend, unit and regiment.

I was in a pinch on Friday night and so did this little gem at home, in a small shed (TTB outside), vile but fun!

CrossFit Cardiff WoD
5 Rounds for time:
20 Calorie Bike
10 Back squats (85/60kg)
20 Toes to bar

WoD - Friday 21st April, 2023

WoD - Friday 21st April, 2023

Happy Friday you legends! I hope you have all had a good week, the pain from Angie has eventually subsided and your drinking arm is ready and awaiting some serious usage over the up and coming weekend!

But… before that… we shall pay some respect for the result a very sad accident.

CrossFit Cardiff WoD
“Sadie Jane”
Complete as many rounds and reps as possible within 23 minutes of:
16 Shuttle runs (25ft = 1 rep)
9 Bar facing burpees
3 Power cleans (185/125lbs)

WoD - Wednesday 5th April, 2023

WoD - Wednesday 5th April, 2023

You are going to think that I am playing an April fools joke on you when you read this workout too… NOPE!

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

"Hortman"
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Air squats
8 Ring muscle ups

WoD - Bank Holiday Monday 19th September, 2022

WoD - Bank Holiday Monday 19th September, 2022

Welcome to a new week, with a bizarre start. I am guessing that the streets will be like a ghost town tomorrow. We will be thrashing ourselves for the first couple of hours of it, and then back home to baton down the hatches… unless of course you are still working.

The wait is over, we celebrate the life and unbelievable reign with the workout that made Hannah vomit all over the back garden… just like we would if it was one of our own.

Rest in peace Ma’am. TTQ!

CrossFit Cardiff Partner WoD
8 Rounds for time of:
27/24 Calorie row
21 Thrusters (40/30kg)
15 Burpees
These are you go I go rounds.

GOOD LUCK!!!

WoD - Monday 25th July, 2022

WoD - Monday 25th July, 2022

Happy Monday folk! The weekend was a roaring success with some legendary performances, gnarly workouts and not too much d**king about in the paddling pool!

Reports have it that folk hung on late into the night drinking, and when I say folk I mean Mikey B and Sam! 😂😂

Get yourselves an early night and get ready to hit the ground running with a few stinkers this week! You will LOVE it!

CrossFit Cardiff WoD
Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

‘Steve Darbyshire’
For time:
73 Power snatch (35/25kg)
Run 400m

WoD - Monday 21st February, 2022

WoD - Monday 21st February, 2022

Shortly before 12:15 hrs local time, of this day in the year 2008, Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company, 40 Commando, were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, sadly killing Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed Commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in Operation Palliser and Operation Silkman in Sierra Leone and Operation Banner in Northern Ireland.

During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.

‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.

‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando, Royal Marines, and the wider Corps family.

‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to marry in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.

Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:

"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.

As a marine, he epitomised the Commando spirit. Courageous and selfless, his cheerfulness in adversity could be guaranteed, he always demonstrated the very highest standards of professional competence in everything that he undertook."

Another year goes by yet we will never forget. To this day, servicemen and women are in harms way. Putting themselves in significant danger, fighting for what they believe in and sometimes what they don't. They are there for each other, and we are here for them. 
We perform this workout as a mark of respect for Dee, but also to celebrate the lives of many others who have paid the ultimate sacrifice, defending their countries and the world.  

CrossFit Cardiff WoD

"The Bear"
Within 20min, complete as many rounds and reps as possible of:
12 Overhead walking lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups

Please post rounds and reps to comments...

WoD - Monday 24th May, 2021

WoD - Monday 24th May, 2021

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.

Gone but brother, we shall never forget. Rest In Peace.

CrossFit Cardiff WoD
"Riggers"
For Time:
22 Cal Row
25 Squat Cleans (40kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders
25 Push Press (40kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

Please post times to the whiteboard

Riggers.jpg

WoD - Friday 18th December, 2020

WoD - Friday 18th December, 2020

Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

CrossFit Cardiff WoD
“Kerrie”
10 Rounds for time:
100m Sprint
5 burpees
20 sit ups
15 press ups
100m sprint
Rest 2 minutes between rounds

Please post total time to social media with a picture of your beautiful grids (faces).

Karrie.jpg

WoD - Wednesday 2nd December, 2020

WoD - Wednesday 2nd December, 2020

This woman was such a legend! A fighter and an utterly fearless leader, she will always be remembered for the huge amount of good that she was responsible for.

On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

CrossFit Cardiff WoD
Kelly Brown
5 rounds for time of:
Row 440m
10 Box jumps (30/24”)
10 Deadlifts (125/85kg)
10 Wall balls (30/20”)

Hit this hard, respect Kelly and get those times up before you leave…

KB.jpg

WoD - Monday 12th October, 2020

WoD - Monday 12th October, 2020

You’re arses are mine for the week! Stand by for some challenging yet super fun (of course) workouts. And remember, we have an exclusive competition through Battle Cancer this weekend. Get your arses amongst it, grab a team and get involved, it is for an awesome cause!

More info for this is on the Facebook members group, our IG and the Battle cancer IG as well as this blog from a few days ago. All measures to prevent the spread of COVID have been implemented.

Below is the link you need to register:
https://www.eventbrite.co.uk/e/118612777009

For existing teams, you will need to register via Competition Corner so that they are able to submit their scores and will get emails with the workouts etc. 

Link here:
https://competitioncorner.net/events/4092/tab/details 

Anyway, workout time, we begin the week with a hero…

CrossFit Cardiff WoD

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

“Roy”
5 Rounds for time of:
15 Deadlift (100/70kg)
20 Box jumps (24/20”)
25 Pull ups

Please get times up on the whiteboard before you trot off on your merry ways…

Roy.jpg

WoD - Friday 28th August, 2020

WoD - Friday 28th August, 2020

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

CrossFit Cardiff WoD
“Helton”
3 Rounds for time:
Run 800m
30 Dumbbell Squat cleans (2x50/35lbs)
30 Burpees

Please get your times up to the whiteboard…

HeroLtJospehHelton.jpg


WoD - Monday 24th August, 2020

WoD - Monday 24th August, 2020

Happy Monday team. I hope you all are no where near as hung over as I currently am, and have had enjoyable weekends!

Here’s to another week of hard training, starting with a hero WoD…enjoy…

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

CrossFit Cardiff WoD
“Harper”
Complete as many rounds and reps as possible, within 23 minutes of:
9 Chest to bar pull ups
15 Power cleans (60/40kg)
21 Air squats
Run 400m (with a 20/15kg plate)

Please write your times up to the whiteboard…

HERO-BradHarper.jpg

WoD - Monday 10th August, 2020

WoD - Monday 10th August, 2020

Well the day is finally here, we can train inside! Nearly 5 months of forced closure has I’m sure, been utterly devastating for many businesses. You lot have stuck true to us and supported throughout, I will be forever grateful for that.

We still however, aren’t out of the woods with regards to COVID, and your classes will look a little differently than they used to, maybe the new norm; I very much hope not.

Please Read

  • Please remain in your car until a few minutes prior to class

  • Entry and exit will be through alternative roller doors

  • Temperature spot checks will be made

  • SHOULD YOU EXPERIENCE ANY SYMPTOMS SIMILAR TO COVID, PLEASE REFRAIN FROM ATTENDING CLASS

  • Listen to the coaching staff intently, so as you know exactly what to do and when, making life easy for us and ensuring that you stay well clear of the naughty box

  • PLEASE BOOK INTO CLASS and CANCEL IF YOU CAN’T MAKE IT

  • Should your plans change at the last minute, do not assume you can just jump into an earlier class

  • We are going to have a good, very hard week of training. Enjoy and listen to what your body is telling you. If you need a rest, REST!

The following timetable will be implemented until further notice

Timetable post COVID-19.jpg

CLASS SIZES WILL BE LIMITED TO 20 ATHLETES

CrossFit Cardiff WoD

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Jenny
Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats
20 Back squats
Run 400m
20/15kg barbell

Please get your rounds and reps written to the whiteboard…

Jenny.jpg







WoD - Wednesday 5th August, 2020

WoD - Wednesday 5th August, 2020

A very well known hero workout for you guys tomorrow, one that hurts like hell and one that I would advise a lot of you scale to ensure movement quality and the correct stimulus. This workout should be done within 10 minutes, comfortably. Well, you won’t be comfortable but you shouldn’t have a problem getting it in within the timeframe.

CrossFit Cardiff WoD

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”
5 Rounds for time:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell load: 70/50kg

Please post times to the whiteboard…

DT.jpg

WoD - Monday 13th July, 2020

WoD - Monday 13th July, 2020

Okay okay okay…

There have been some exciting updates provided by the main man Drakeford (what a ledge 😳), regarding the guidance for dealing with our current condition. We are beginning to return the world to normal and have been cleared to train outdoors.
However, this will not be happening in the next five minutes and in order to maintain your safety and to train effectively I’ll be taking some time to plan and prepare, adapt and adjust, as the rest of 2020 will the likely have to be.

My goal is to initiate outdoor training with a Saturday WoD, this coming week, on the 18th of July. Coupled with a coffee catch up cool down. 

Please ensure that you read the information below and keep your eyes peeled for further updates during the week.

The Details
WoD Class:
10:30 - 11:30 (Please be early, not late)
COFFEE catch up: 11:30 - whenever. Coffee will be provided for free by Uncommon Ground (google them)
Equipment: As I have given almost all of my equipment away, as well as to ensure that you are all safe from cross-contamination, I will be NEEDING you to bring your own equipment. A workout will be programmed to allow for ease of training in light of this, and therefore might not be our typically longer duration. Don’t fret, it will hurt more than enough.
Athletes: All attending athletes will be required to book into class (30 max capacity), and therefore remove themselves should they not be able to make it. An additional class will be added should there be a requirement. Another reason for the shorter duration.
Zoom: The class will also be streamed on zoom, with, a little less interaction but still affording the opportunity for athletes to follow along remotely.
HAVE FUN: THIS IS NON NEGOTIABLE

Anyway, lets get back to your Monday instalment. Another hero, painful and apt.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

CrossFit Cardiff HomeFIt WoD
“T”
5 Rounds each for time:
100m Sprint
10 Squat clean thrusters (50/35kg)
15 Kettlebell Swings (32/24kg)
100m Sprint
Rest 2 minutes between rounds

Loading
Barbell (50/35kg)
1 or 2 Dumbbells (50/35lb)
1 or 2 Kettlebells (24/16kg)
1 Rucksack (20/15kg)

Warm up
3 Rounds not for time:
Run 200m
15 Good mornings
10 Air squats
5 Super duper fast burpees

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

HERO-AaronTorian.jpg

WoD - Friday 3rd July, 2020

WoD - Friday 3rd July, 2020

A very challenging hero workout for you guys to finish the week. If you have a vest, pop it on. Front squats while wearing a weighted vest are a totally different affair!

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

CrossFit Cardiff HomeFit WoD

“Josie”
For time:
Run 1 mile
Then 3 rounds of:
30 Burpees
4 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
Then, run 1 mile

If you have a 10kg vest, wear it.

Loading
Barbell (70/50kg) or lighter
1 or 2 Dumbbells (50/35lbs) or lighter
1 or 2 Kettlebell (24/16kg) or lighter
1 Rucksack (20/15kg)

Warm up
Run 800m
2 Rounds of:
5 Front squats
10 Load facing burpees
Run 400m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

HERO-Josie1.jpg

WoD - Monday 27th June, 2020

WoD - Monday 27th June, 2020

A very cheeky hero workout to kick start the week, beautifully placed the day before the absolute stinker that is coming your way on Tuesday, the one that had you all laughing at me trying to snatch.
That was the last round, thank god! Still horrendous though…

CrossFit Cardiff HomeFit WoD

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

“Paul Pena”
7 Rounds, each for time of:
100m sprint
19 Kettlebell swings (32/24kg)
10 Burpee box jumps
Rest 3 minutes between rounds

Loading
1 Kettlebell 32/24kg
1 Dumbbell 50/35lbs
1 Rucksack 20/15kg

Warm up
Run 400m
50 High knees
25 Good mornings
Run 200m
15 Burpees
25 Good mornings
Sprint 100m

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here

HERO-PaulPena.jpg