WoD - Wednesday 13th August, 2025

The hump can sometimes be hard to get to, especially if someone has been destroying your legs along the way. All you need to do though, is come into whatever class you want to attend today. Before you know it, it’s done.

I wonder if someone could count all the times i’ve waffled about Wednesday on this blog as a way of bolstering success rather than just telling you to sort yourselves out and get in the gym!
I might change my tact from here on out!

CrossFit Cardiff WoD
For time:
6 Rounds for time:
60 Double unders
15 Handstand push-ups
5 Power cleans (70/50)

This will likely be longer and way more sucky than you think it is going to be! Just so you know.

WoD - Tuesday 12th August, 2025

Mundane Monday is done and dusted and we are into the thick of it. Day two of this savagery sees up completely destroy our legs with some heavy squatting! And two different variations allowing you to brutalise your abs too!

CrossFit Cardiff WoD
For max load:
10 - 6 - 2
Front squats
10 - 6 - 2
Back squats

The goal here is to start your back squats at the load (or heavier) that you used for the set of 6 front squats

WoD - Monday 11th August, 2025

Welcome to a new week all, one without hangovers or jet lag (I hope but you actually never know)!

Rather, consistent fitness that can be performed without doing burpees in the grass or burning hands on tarmac attempting to handstand walk (actually again, you never actually know)!

CrossFit Cardiff WoD
3 Rounds for time:
Run 1000m
50 Dumbbell hang snatch (50/35lb)
25 Toes to bar

WoD - Friday 8th August, 2025

You’ve made it to the weekend, kick back, do some fitness and get smashed!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 - 12 - 14 - 16 - 18…
5 - 6 - 7 - 8 - 9… etc.
Wall balls (20/14lbs)
Deadlift (100/70kg)

WoD - Thursday 7th August, 2025

A cheeky bit of lifting and a very cheeky short bit of conditioning.

LIFT HEAVY & GO FAST!!!

CrossFit Cardiff WoD
A: 3 - 3 - 3
Strict press

B: Complete as many rounds and reps as possible within 6 minutes of:
12 Alternating dumbbell snatch (50/35lbs)
10 Burpees over the dumbbell

WoD - Tuesday 5th August, 2025

Just for awareness, if the timings of these posts are ALL kinds of fucked up, it’s because I am in a different timezone and have no idea whether to schedule them at the time my laptop is in or predict the time that it will go out based upon what time I want them too.

No Tom Foolery from me!

CrossFit Cardiff WoD
For time:
150 Double unders
45 Calorie row
15 Bar muscle ups
120 Double unders
36 Calorie row
12 Bar muscle ups
90 Double unders
27 Calorie row
9 Bar muscle ups

WoD - Monday 4th August, 2025

Well she did it! Absolutely crushed the 2025 CrossFit Games. An unreal amount of work for such a long time in preparation, she can really hold her head high.

What an absolute stud, I couldn’t be more proud!

CrossFit Cardiff WoD
“Hotshot 19”.
6 Rounds for time:
30 Air squats
19 Power cleans (60/40kg)
7 Strict pull ups
400m run

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

WoD - Friday 1st August

Here we go!

You are also doing something very cool!

CrossFit Cardiff WoD
For Time:
50/40 Calorie C2 bike
50 Wall ball (20/14lbs)
50/40 Calorie row

WoD - Thursday 31st July, 2025

One day away. She is going to crush it!

CrossFit Cardiff WoD
Each set for max load:
5 - 5 - 5 - 5 - 5
Push press

2 - 2 - 2 - 2 - 2
Rope climbs
These are super sets

WoD - Wednesday 30th July, 2025

We are just two days away from the 2025 CrossFit Games. The team is looking strong and ready to go!

You may well feel like you are at the games yourself, when doing tomorrow’s workout!

CrossFit Cardiff WoD
2 Rounds, each for time:
25 - 20 - 15 - 10 - 5
GHD Sit ups
5 - 4 - 3 - 2 - 1
Cleans (100/70Kg)
Rest 5 minutes between rounds and reduce load (80/60Kg)

WoD - Tuesday 29th July, 2025

Anyone up for a shoulder BBQ? Not sure what one is, look below…

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Bar Muscle ups
10 Handstand press ups
50 Double unders

WoD - Monday 28th July, 2025

Welcome to a new week, one that we start by sharing the load with a mate! Partner workouts that program rest in a YGIG format are ones that you have to be pretty wary of.

👀

CrossFit Cardiff Partner WoD
20 Rounds for time:
5 Sandbag over the shoulder (70/50kg)
100m run
10 Burpees
These are you go, I go rounds

WoD - Friday 25th July, 2025

End of the week and time for one final thrashing!

If you see Kerri about the gym give her a good luck high five, she bounces to the CrossFit Games tomorrow!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
6 Ring muscle ups
18 GHD sit ups
24 Wall ball (20/14lbs)

WoD - Thursday 24th July, 2025

Mid week blast over and downhill from here…

CrossFit Cardiff WoD
5 - 5 - 3 - 3 - 1 - 1
Overhead Squat
Progress in load as reps decrease

15 Back extensions between rounds

WoD - Wednesday 23rd July, 2025

Aaaaaaaaand again!

CrossFit Cardiff WoD
For Time:
800m Run
10 Hang power clean & jerks (60/40kg)
600m Run
10 Hang power clean & jerks (60/40kg)
400m Run
10 Hang power clean & jerks (60/40kg)

WoD - Tuesday 22nd July, 2025

Just the obvious!

CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
20/18 Calorie row
40 Double unders

WoD - Monday 21st July, 2025

Welcome to another week, you absolute legends! Now I truly think this is sad (is it demonstrates how quickly the year is battering away), but exciting for obvious reasons but… there is already talks of the Xmas do!
😟🎉

Don’t worry though, you still have a shit ton of workouts to do before then!

CrossFit Cardiff WoD
For 5 rounds, every 5 minutes:
12 Deadlift (100/70kg)
15/12 Calorie echo bike

WoD - Friday 18th July, 2025

It’s FRIDAY! Enjoy your hopefully sunny weekends you fitness loving freaks!

I feel like we’ve done something very similar to this before, look it up as my memory fails me.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
15 Toes to bar
Run 200m
15 Pull ups

WoD - Thursday 17th July, 2025

Yeah I take my previous statement back entirely. You lot are toast!

CrossFit Cardiff WoD
5 Rounds for time of:
5 Sandbag cleans (70/50kg)
20 Wall balls (20/14lbs)

WoD - Wednesday 16th July, 2025

Mid-week and I was thinking that I had gone a little easy on you, until I remembered what I had programmed for tomorrow. There were lots of issues the last time this happened.

Turns out that from round 4 to 10 you become non-communicative. How strange

CrossFit Cardiff WoD
Every 4 minutes for 10 Rounds:
30s max calorie echo bike