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
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Weekend
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.
Okay, now they are really hungry!
Have an awesome weekend… this is likely going to hurt way more than yesterday. Just a different kind of hurt!
CrossFit Cardiff WoD
For time:
12 - 9 - 6 - 3
Wall walks
30 - 30 - 30 - 30
Alternating dumbbell snatch (50/35lb)
15 - 15 - 15 - 15
Toes to bar
The end of the week is here, and if you didn’t vomit into the fan of the assault bike then you are likely still here to see the weekend. Fingers crossed that it is filled with sun, beer, motorbikes, cool dogs and workouts!
Enjoy!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Snatch (60/40kg)
15 Box jumps (24/20”)
200m Run
Okay I lied, sorry! This is pretty fricking vile, so long as you really want it to be. Not though, as bad as last Friday… that truly sucked!
Anyway, the weekend is here… ENJOY!
CrossFit Cardiff WoD
5 Rounds of, within 2 minutes:
5 Hang power snatch (50/35kg)
10 Overhead squat (50/35kg)
Max 25ft shuttle runs
Rest 3 minutes between rounds
Enjoy your weekends at park runs, back garden fitness or potentially even giving your aching bodies a well earned rest! Whatever it is, get ready for a high level thrashing on Monday morning!
See ya…
CrossFit Cardiff WoD
For 5 rounds, within 2 mins complete
25 Toes to bar
Max rep ground to overhead (80/60kg)
Rest 4 mins between rounds
The end of another week and this weather is WAAAAY better! Don’t say anything unless it buggers off. I am writing this on Monday so sorry if it already has!
Have an awesome, fitness filled weekend!
CrossFit Cardiff WoD
5 Rounds within 2 minutes complete:
18/15 Assault bike calories
50 Double unders
Max toes to bar
4 minutes rest between rounds
You made it, another week in the books, a week of some bad ass workouts… you are a little bit fitter than you were this time last week. You just don’t feel like it right now is all.
Some decent food and some beer (wing and yang) and you will feel like a new legend!
Enjoy the weekend. Let’s hope for sunshine!
Just remember, this is not the optimal cherry picking season!
CrossFit Cardiff WoD
3 Rounds each for time:
1,000m Row
Rest 5 mins between rounds
It’s like you are in a time machine.
I am truly dribbling now. The dogs are going to get fed and that’s me… I either drink more beer or… Zzzzz
Enjoy getting smashed for the new 👑
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
9 Toes to bar
9 Pull ups
12 Box over jumps (24/20”)
Happy Friday you lovely lot! You have survived yet another week of us attempting to end your worlds, a very well done!
The weekend is near, I said near, not now! There is just one more thing to do…
CrossFit Cardiff WoD
21 Pull ups
21 Deadlifts (100/70kg)
15 Chest to bar pull ups
15 Deadlifts (120/90kg)
9 Bar muscle ups
9 Deadlifts (140/110kg)
ENJOY!
To finish the week I have something special for you. There is no surprise fitness, I promise, just an opportunity to go absolutely bonkers and sprint your little socks off.
Do it and enjoy it! You might also want to give yourself a little breathing before the Saturday morning class.
Remember the weekend hours. They are below:
Good Friday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
Saturday: Normal hours
Sunday: Normal hours
Easter Monday:
10:00 - 11:00 - Wod
11:00 - 13:00 - Open gym
CrossFit Cardiff WoD
For time:
30/25 Calorie assault bike
20 Burpees box jump overs (20”/18” ish)
15/12 Calorie assault bike
10 Burpees box jump overs (20”/18” ish)
(Ish will be explained)
It’s Friday and I KNOW that by this time (it’s currently the Sunday before) I will 100% have that Friday feeling!
And, what a cool workout to finish the week…
CrossFit Cardiff WoD
4 Attempts of:
Within a 1 minute window complete:
5 Bar muscle ups
1 Rep max clean and jerk
Rest 4 minutes between rounds
Welcome to the end of the week and the start of another awesome weekend! You made it through to the other side and so enjoy. Unfortunately there are no long days of legit international rugby but… there is always another excuse to have a beer or 10!
Let’s hope it’s as sunny as!
Now do not let this ruin your weekend… 😳😳
CrossFit Cardiff WoD
5 Rounds for time of:
20/18 Calorie row
15 Box jump overs (24/20”)
10 Dumbbell thrusters (2x50/35lbs)
I wonder if a fart from a dog is always followed by a guilt look?!
Enjoy your weekends with that thought at the front of your mind. Answers on a postcard please.
By the way, in case you weren’t aware by looking at it, tomorrow’s workout is going to pinch a little. I would not poo poo it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
15 Pull ups
30 Wall balls (20/14lbs)
Happy Friday you legends! Here’s to hoping that your weekend is full of fun, beer, good rugby and no burnt out clutches!
Enjoy and get ready for Monday! One week closer to a very messy Xmas party!
CrossFit Cardiff WoD
For time:
25 - 20 - 15 - 10
30 - 25 - 20 - 15
60 - 50 - 40 - 30
Toes to bar
Calorie Row
Double unders
Here we go, that Friday feeling! I have it big! After a few hard weeks slog, I have the weekend full of two GSPs, long walks, fitness and perfectly chilled Elvis juice!! Cannot wait!
Enjoy team!
CrossFit Cardiff WoD
21 - 15 - 9
42 - 30 - 18
21 - 15 - 9
Box jump overs (24/20”)
Wall balls (20/14lb - 11ft/10ft)
Chest to bar pull ups
A cheeky 10ft wall ball for you ladies, you’re going to LOVE it!
Well I told you that it was going to be worse but, at least you are going into a weekend and so does it really matter??? Nah!
CrossFit Cardiff WoD
5 rounds. Within 2 minutes complete
50 Double unders
10 Burpees over bar
Max rep thrusters (60/40kg)
Rest 4 minutes between rounds
