I’ve still got nothing sorry. You are all going to have to wait.
CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10 - 10
Deadlift
5 - 5 - 5 - 5 - 5
Find a heavy load for both movements and maintain straight super sets
Viewing entries tagged
Weightlifting
This wasp has been following me all weekend, I might bring him home.
CrossFit Cardiff Partner WoD
Complete as many rounds, reps and calorie as possible within 20 minutes of:
Echo bike
Rounds of Cindy:
5 Pull ups
10 Press ups
15 Air squats
Partner 1, complete calories on the echo bike
Partner 2 complete one round of Cindy
Athletes rotate after each round of Cindy.
Mid-week and over the hill. Unfortunately your legs might not feel like they agree.
CrossFit Cardiff WoD
5 Sets:
10 Back rack walking lunges
20s Echo bike sprint
These are supersets and are for max load and calories.
Tuesday and nope, you are not going to like it! Gassy and tough. It’s all okay though, the reps are LOW… don’t worry about the number of rounds!
CrossFit Cardiff WoD
10 Rounds for time of:
8 Calorie echo bike
6 Bar facing burpees
4 Deadlift (100/70kg)
A cheeky little super set to get your abs and ass ready for that beach! Do this a couple of time per week and your butt cheeks are all giving folk whiplash as you walk down the street.
CrossFit Cardiff WoD
For max load:
5 - 4 - 3 - 2 - 1
Deadlift
After each set
20 - 20 - 20 - 20 - 20
GHD Sit ups
Just in case your arms aren’t hanging off, here you go;..
CrossFit Cardiff WoD
Increasing load each set:
9 - 9 - 9 Strict press
6 - 6 - 6 Push press
3 - 3 - 3 Push Jerk
Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then..
3 rounds, every 90 seconds:
Clean, hang clean, push press + jerk (50%)
Back squat
Build to a heavy 10 rep for the day
You are very nearly there… to the final thrashing at the hand of Dave Castro from the 2025 CrossFit games open. And i’m sure you are very happy about it to!
Until then, we will attempt to program the exact same workout in the days prior!
CrossFit Cardiff WoD
10 Rounds for time:
Run200m
3 Clean and jerks (80/60kg)
Specialty
Weightlifting
Week 1:
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 penultimate time this week you get to absolutely smash yourselves into a painful oblivion.
Tomorrow with a little twist, jelly legs is what we want.
CrossFit Cardiff WoD
Back squat
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Straight sets.
Lift as close to your 1RM as possible.
Specialty
A: Build to a heavy power snatch
B: 5 Sets
6 Touch and go snatch @70% OR 60/42.5kg
Rest 60s
C: Front squat
5 - 5 - 5
Farmers step up
10 - 10 - 10
A mid-week workout that might well be the last day of your week! 😁😉 Never… EVER. Bite size pieces os the way to do it. Before you know it you will be done and dusted and ready for a beer!
CrossFit Cardiff WoD
30/25 Calorie echo bike
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
15 Bar muscle ups
45 Wall balls (20/14lbs)
30/25 Calorie echo bike
Now this might not look like a lot… it might look like a MASSIVE and unachievable amount. Whichever for you, it will be uncomfortable, but that is exactly what will make you as strong as!
Watch an utter legend do this workout what an absolute machine!
(I don’t know if my video link is working, try this… https://www.youtube.com/watch?v=U2ImsWTxwrM
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Deadlift (100/70kg)
Overhead squat (60/40kg)
Specialty
Every minute, on the minute, for 8 minutes
10 - 20% of 5 minute test
3 Sets
2 Weighted strict pull ups
Rest 30s
8 Pull-ups (banded if needed)
Rest 2:00
3 Sets
10 Tempo dumbbell strict press (3s negative)
Every minute, on the minute, for 4 minutes
20s Dumbbell roll back
5 Sets
5 - 10 Strict toes to bar
Rest 60s
Mid-week and if you had forgotten, I did warn you about yesterday. The reason you are coughing like you have smoked for twenty years (unless you actually have smoked for twenty years), is known as exercise induced asthma. It will go but yes it does suck!
Now you might not like it, but as I said to Janet the other day, it’s very good for you!
CrossFit Cardiff WoD
Each set for max load and time:
10 - 10 - 10 - 10 - 10
Back rack lunges
15/12 - 15/12 - 15/12 - 15/12 - 15/12
Calorie row
Coming your way is a very fast and disgusting workout. I did something very similar a long time ago and came close to coughing up a set of fiery lungs. Not nice!
You thought i’m sure, will love it! 😳😬😁
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Power snatch (40/30kg)
Burpees over the bar
Specialty
EMOM12
1: 3-8 ring pull-up
2: 3-8 ring dip
3: 30s hollow hold
3 sets:
6-12 Strict toes to bar
12/12 straight arm plank rotations
When is Halloween anyway? I see cobwebs everywhere but have no idea.
You might think that it is today with this workout. I hope the weekend was kind to you all!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
60 Double unders
30 Wall balls (20/14 lbs)
20 Box jump overs (24/20”)
10 Chest to bar pull ups
Happy Friday, let’s hope you all have that special feeling! You know the one that takes you minutes to get out of bed, unable to walk down the stairs without going backwards and causes you to look like an utter legend when trying to get anything off the bottom shelf in Tesco!
Remember, what makes you bad makes you better!
CrossFit Cardiff WoD
For time:
15 Ring muscle ups
60 Power snatch (35/25kg)
15 Ring muscle ups
Pinch, punch, 1st of the month… MUTHER F**KERS!
The bad news is that it is 100% definitely not summer anymore but, the good news is that we are one month closer to next summer! I have some more bad news for you I’m sorry, read below! 😬
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Thrusters (40/30kg)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Specialty
Bar muscle up
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle up
2: 30 Double unders
3: 10 - 15 GHD sit up
4: Rest
‘X’= 10 - 20% of 5 minute bar muscle up test. Or choose a challenging rep range which takes 20-30s
4 Sets:
6 - 12 Ring pull up
6 - 12 Ring dip
3 Sets:
6 - 12 Rotating Toes to bar
I hope you were all found laughing in the face of Friday the 13th, just as we all were laughing in the face of Mikey B when he was attempting to destroy us with pressing movements yesterday…
FUCK YOU Mikey B!!! 😁
Speaking of workouts causing utter destruction… you’re not going to like this very much!
CrossFit Cardiff WoD
For 6 rounds, within 1:30:
18/15 Calorie assault bike
Max rep thrusters (50/35kg)
*3min rest between rounds
We are here, the end to another week of Mikey B savagery. Hopefully you have survived, but as I am writing this on the Sunday night prior, I actually have no idea!
I tell you who I really hope survives, is Joe… I will report back on Sunday!
CrossFit Cardiff WoD
5 - 5 - 5 - 5 - 5
Front Squat
Straight sets
Between each
10 back extensions
Remember what I said yesterday about time flying due to all the fun… 😬
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
Assault bike calories
Wall balls (20/14lb)
It’s genuinely mental that before we know it, we will be in and well amongst the ‘embers! Blows my mind.
I guess it’s as a result of having so much fun!
Yes there are six sets.
CrossFit Cardiff WoD
Back squat
5 - 5 - 5 - 5 - 5 - 5
Straight heavy sets
Specialty
Bar muscle ups
20 minutes working on a challenging bar muscle up progression.
3 Sets
3 Weighted supinated chest to bar pull ups
10 Incline bench press
Max strict toes to bar
Unfortunately for Meg’s sanity, the babu seagull is not dead! Well actually, it definitely is, but another one lives on. Mum is ready and waiting to swoop your arse, you’d better run faster!
CrossFit Cardiff WoD
Within 10 minutes complete as many rounds and reps as possible of:
50 Double unders
15 Pull ups
10 Double dumbbell push press (50/35lbs)
Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30
For quality, in teams of 2 - 3:
Strict lynne
3 Rounds for max reps of:
Bodyweight bench presses
Strict pull ups
