Workout of the day
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Weekend
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
I promise a better show next week, promise.
CrossFit Cardiff WoD
5 rounds for time:
50 Double unders
10 GHD sit ups
5 Hang cleans (90/65kg)
The Friday Feeling! Something that you are not going to get with this stinking workout.
CrossFit Cardiff WoD
6 Rounds for time of:
60 Double unders
30 Kettlebell swings (24/16kg)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
The penultimate workout prior to some spring ish weekend weather, hopefully. You know I am fully on board the struggle bus when I start waffling on about the weather.
Just have a workout instead…
CrossFit Cardiff WoD
5 rounds of: Within 3 minutes complete:
10 Toes to bar
10 Box step over (24/20” & 2x22.5/15kg)
40 Double under
Rest for 1 minute between rounds. Continue where you left off
Specialty
A: 2 - 2 - 2
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk
RPE 7 - focus on dropping under the bar
Strict press
B: 3 - 3 - 3
Superset with 12 lateral raise + 3s negative
The end of the week is here. We head into a weekend of history making, one where Wales destroy Ireland in the 6 nations rugby due merely to the fact that I am going with one of the Irish.
We can only be hope hey. The banter shall be flowing I’m sure!
Prey for me!
CrossFit Cardiff WoD
7 Rounds for time of:
Run 400m
21 Wall balls (20/14lbs)
It is finally here, that Friday feeling. Each one that arrives too, is one closer to a bad ass summer!
You know it’s going to happen too, this year is going to be a corker!
CrossFit Cardiff WoD
Diane 45
Deadlifts (100/70kg)
Handstand press ups
Athletes perform 45 reps of each movement, however
It’s Friday, the end of another slog and therefore one last opportunity for me to blast you all with the below sentence…
PAY FOR YOUR XMAS PARTY TICKETS YOU ABSOLUTE DRINKING MACHINES!!!
You can and will be drinking so hard that your nose bleeds and all of your clothes just fall off, but the only way you will be able to is if you…
BUY A TICKET!!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 10 minutes of:
16 Double KB front rack walking lunges (24/16kg)
6 Bar muscle ups
60 Double unders
I am back and all is good. Standby for a full day of thrashings please! Ready in time for a relaxing weekend.
Enjoy a little twist on the benchmark girl “Kelly”
CrossFit Cardiff WoD
5 Rounds for time of:
500/400m Row
30 Box jump (24/20”)
30 Wall ball shots (20/14lbs)
We made it, again! The weekend is upon us. Take your watches right off and be governed by no time other than 09:30 on Saturday morning… otherwise Mikey B will kick your arses! 😁
Happy hunting!
CrossFit Cardiff WoD
5 rounds for max reps within 2 minutes of:
25/20 Assault bike calories
Max sandbag over shoulder (50/35kg)
Rest 4 minutes between rounds
Friday is upon us and with Mikey B away for a weekend, I am scratching at my moustache concocting something violent for you this coming Saturday. Sorry nit sorry!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
Run 400m
15 Burpee box jump overs (24/20”)
30 GHD sit ups
Happy Friday legends!
Do yourself a favour, go to the Pen-y-lan Pantry and ask for Al! When he rocks up just waffle to that dude for 5 minutes about your day. I bet you leave smiling!
Have a cracking weekend!
CrossFit Cardiff WoD
5 Rounds for time:
6 Power cleans (Increasing load per round)
20 Toes to bar
50/35
60/40
70/50
80/60
90/70kg
Happy Friday you lovely lot. Following a decent level thrashing, get out there and enjoy the weekend of chaos!
Unfortunately, your torsos will be flapping about in the wind after a billion GHD sit ups! 😁
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit-ups
5 - 4 - 3 - 2 - 1
Squat clean (100/80kg)
Happy Friday all. Let’s hope for long and sunny summers days filled with fitness, BBQs and freezing cold beer!
And… a happy Mikey B so that you can actually enjoy them!
CrossFit Cardiff Partner WoD
Within 20 minutes complete as many rounds and reps possible of:
10 Handstand push ups
10 Kettlebell swings (24/16kg)
10 Box jumps (24/20”)
You go, I go rounds.
Happy Friday you lovely lot! Here’s to hoping that your DOMs have almost gone after Murph. If not, they may have least simply relocated elsewhere. If not, tomorrow’s workout will do that for you… tape your thumbs!
Whichever may be the case, please enjoy the weekend!
CrossFit Cardiff WoD
10 Rounds for time of:
4 Deadlift
3 Hang power snatch
2 Overhead squat
Barbell: 70/50kg
Here we go, the weekend! Good luck with today and get amongst a very chilled and refreshing couple of days!
CrossFit Cardiff WoD
3 Rounds, each for time and load:
Row 500m
1 Snatch
Rest 2 minutes
Run 400m
1 Snatch
Rest 2 minutes
The coaches will tell you when to record times and loads! No dramas.
Get yourselves ready for the weekend! Fun and fitness filled please!
Enjoy!
CrossFit Cardiff WoD
For time working for 2 minutes, resting for 2 minutes:
15/12 Calorie assault bike
Max power cleans (100/70kg)
Continue until you achieve 30 reps
A very, VERY Happy St David’s Day to all of you Welsh legends but PLEASE… STOP LEAVING THONGS ON THE TOILET FLOOR… this is actually a first after 13 years of the gym’s history. 😂
Happy and hopefully sunny weekend!
CrossFit Cardiff WoD
Within 30min complete as many rounds and reps as possible of:
80/65 Calorie assault bike
800m run
The first Friday of the year, but you lot won’t be needing to worry about heading out to get F**KED up hey, too busy being sober in January hey! Getting fit and all that! Perfect weekend ready for some high level smashing!
CrossFit Cardiff WoD
For max Load:
3 - 3 - 3 - 3 - 3
Thruster
The class is at 09:30 tomorrow morning please. Be sure you rock up on time, 90 mins of nothing but fun and love, love and fun. Is there a better way to start your weekend?
CrossFit Cardiff WoD
Complete as many round and reps as possible within 20mins of:
5 Handstand push ups
10 Toes to bar
15 Wall balls (20/14lbs)
That’s it, the final instalment for this week, you are nearly there!
Now for me it might be my last day’s on this planet, looking after a MASSIVE Belgian Mal for the weekend might well be the last of me! I mean there’s no way that I will get out of it with all of my fingers! Wish me luck! 😳
CrossFit Cardiff WoD
5 - 5 - 5
Strict press
3 - 3 - 3
Push press
1 - 1 - 1
Push jerks
Complete the strict press, then push, then jerk. Where possible, build load with each set.
