Workout of the day
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Training
Friiiiiiiiday!!!
Get your arses out there and do some damage this weekend. Clearly not to your livers, but to your muscle groups in disgusting workouts.
CrossFit Cardiff Partner WoD
20 Rounds for time of:
15/12 Calorie row
15 Wall balls (20/14lb)
You go I go rounds
Okay so I know I said I had a vile workout yesterday, but I promise you that this is going to be far worse… you are welcome!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
2, 4, 6, 8… etc
Deadlifts (100/70kg)
Burpee box jumps (24/20”)
Mid-week and that’s all i’ve got! Other than another vile workout… of course!
CrossFit Cardiff WoD
3 Rounds for time of:
25/20 Calorie echo bike
20 Toes to bar
20 Dumbbell shoulder to overhead (2x50/35lb)
Murph is done for another year, with a bunch of you legends doing it with a vest for the first time, more reps, longer runs and alternative partitions all with the goal of eventually going RX. Just like the big dogs! The only likely difference will be the time! BKG won Murph in 2015, unpartitioned in a time of 38:36. Wild! Sam Briggs also went sub 40!
In other news, you lot who all kicked arse in Pembroke over the weekend, massive kudos! Absolute legends!
Tuva’s team “motivational” musing have been hailed as some of the best to date!
Massive props to Nicole, Hannah & Meg for winning! Such studs!
CrossFit Cardiff WoD
A: Within 15 minutes, build to a heavy:
1 Power clean + 1 hang power clean
B: For 5 rounds, every 2 minutes:
1 Power clean + 1 hang power clean (80% of A)
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, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
CrossFit Cardiff WoD
Murph
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
That’s it, another one done and another one closer to Xmas!
Enjoy your weekends and remember, it’s a bank holiday and you have a little bit extra!
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
CrossFit Cardiff WoD
“White”
5 Rounds for time:
3 Rope climbs
10 Toes to bar
21 Overhead walking lunge (20/15kg plate)
400m Run
This may well end your world, but it will be a fun way to go.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Echo Bike calories
Double kettlebell hang cleans (24/20kg)
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
Don’t you worry, I am officially over it!
CrossFit Cardiff WoD
Back squats
4 - 4 - 4 - 4 - 4 - 4
These are heavy, straight sets.
You can always trust a hospitality queen to get hospitality messed right up! 😂😬🤦🏻♂️
CrossFit Cardiff WoD
5 rounds. Within 2:30 complete:
Run 200m
10 Clean and jerks (60/40kg)
Max burpees over bar
Rest 1:30 between rounds
You’re there! The end of the week, and it has been savage!
Hands up who still can’t walk from Tuesday? YEP!
CrossFit Cardiff WoD
Part A
Within 2:30, 3 rounds of:
30 Wall balls (20/14lbs)
Max calorie row
Rest 2:30 between rounds
Rest 5 minutes between part A & B
Part B
3 Rounds for time of:
20 Wall balls (20/14lbs)
X Calorie row
X = Part 1 lowest score
Welcome to a new week, where I just know that you all have massive amounts of morale. Hitting the ground running and all that!
Good luck with all the utter shit shows coming your way this week!
Sprint hard and lift heavy…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
12/10 Calorie echo bike
2 Snatch (80/60Kg)
Thursday means that the end is nearly in sight! We are close and you have only a couple more exposures to intensity prior to a good old rest! Hang on in there you legends!
And remember, all of the blame is entirely on Mikey B’s shoulders, nothing to do with me.
Tomorrow is all about SPEED!
CrossFit Cardiff WoD
3 Rounds for time of:
60 Double unders
20 Handstand press ups
250m row
Mid-week and an absolute shit storm is coming your way, and you are going to love it! It will be hard but it will always be fun!
You just wait and remember… FUN!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Bar muscle ups
10 Squat cleans (60/40kg)
20 GHD sit ups
Go on, who showed up at 06:30 thinking you were a hero? Hopefully not the coach! 😂😬
The likelihood is that it is going to happen, again hopefully, not from a coach and when I say coach I mean ME!
CrossFit Cardiff WoD
For Max Load:
1 Strict press
3 Push press
5 Push jerk
That Friday feeling is easily smashed by some very cheeky intervals! Sorry! You have CrossFit 179 to thank
CrossFit Cardiff WoD
On a rower, for max distance per round:
R1: 5 minutes
Rest 5 minutes
R2: 1 minute on, 1 minute off for 5 intervals
Rest 5 minutes
R3: 30s on, 30s off for 10 intervals
Rest 5 minutes
R4: 15s on, 15s off for 20 intervals
The end is in sight, but there is only one issue… tomorrow’s workout (Friday) is absolutely stinking! And you have to do Thursday’s first! You did wonder how to make Kelly worse… the wait is over.
PLEASE REMEMEBER
The timetable is changing next week. Please see below for the updated schedule.
CrossFit Cardiff WoD
Time priority Kelly
5 Rounds of within 4 minutes:
Run 400m
30 Box jumps (24/20”)
Max rep wall balls (20/14lbs)
Rest 3 minutes between rounds
Specialty
Weightlifting
4 Sets
2 Clean pull + high hang power clean + power clean + 2 push press (50%)
4 Sets
Clean deadlift + clean pull + power clean + clean + jerk (60-70%)
10 - 10 - 10
Hover Deadlift
What a week! Literally none of you are going to be wanting in this place to smash yourselves, but if you do… NO COMPLAINING about the heat. The big fella can take it away again as fast as it came!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 reps of:
GHD sit ups
25 - 20 - 15 - 10 - 5
Handstand press ups
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
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
