Viewing entries tagged
WoD

WoD - Friday 26th September, 2025

WoD - Friday 26th September, 2025

Corporal Walker was killed in an explosion that happened near Patrol Base Almas, in Sangin, Helmand province.

He was conducting a joint foot patrol with the Afghan National Army to reassure and improve the security for the local population in the area when the incident took place.

Corporal Stephen Walker RM was born in Lisburn, Northern Ireland on 5 April 1968. He lived in Exmouth with his wife, Leona, and their daughter, Greer, and was also a proud father to his son, Samuel.

He originally joined the Royal Navy on 19 May 1986, qualifying as a cook and serving at HMS Raleigh, HMS Cochrane and on board HMS Cleopatra.

He subsequently transferred to the Royal Marines, entering Recruit Training at the Commando Training Centre Royal Marines on 12 March 1990, passing for duty on 7 November 1990. During his 20 year career he served across the broad spectrum of Royal Marine Units including; Fleet Protection Group Royal Marines, 40 and 45 Commando Royal Marines and the Commando Training Centre Royal Marines as a Recruit Troop Instructor.

He had a widespread background of instructional expertise in areas such as Mortars, Platoon Weapons and Jungle Warfare. He also had considerable operational experience in theatres such as Northern Ireland, southern Turkey and northern Iraq and, most recently, Afghanistan. In 2005, he excelled in his Junior Command Training at the Commando Training Centre Royal Marines, placing in the top three students on his course.

This much deserved promotion gave him the opportunity to pass on his wealth of knowledge and experience to his young marines, something for which he felt extremely passionate about.

Joining 40 Commando Royal Marines in July 2009, he immediately conducted Mission Specific Training for deployment to Afghanistan.

In April 2010, he deployed with Alpha Company, 40 Commando to Op HERRICK 12, employed as a Section Commander based out of Patrol Base ALMAS. His Company had been responsible for providing security, thereby increasing their freedom of movement, to the people of Sangin during his time in Afghanistan.

On the morning of Friday 21 May 2010, Alpha Company was conducting a reassurance patrol, alongside the Afghanistan National Army, near Patrol Base ALMAS. At approximately 0850 hours local time, north of the Patrol Base an explosion occurred. Tragically Corporal Walker was killed in action as a result of the blast.

Moments prior to the explosion, Corporal Walker was heard to say ‘If anything goes off now my wife will never forgive me', tragically demonstrating the famous Commando quality: cheerfulness in the face of adversity.

May he rest in peace, fall out Royal.

CrossFit Cardiff WoD
Stephen Walker
5 Rounds For Time of:
21 Toes To Bar
5 Front Squats (100/70kg)

WoD - Thursday 25th September, 2025

WoD - Thursday 25th September, 2025

Tomorrow is intensionally a longer and slower piece. Zone 2 type training to allow you a bit of a recover to hit the rest of the week with intent. Friday and Saturday hard!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 30 minutes of:
Run 800m
Row 1000m

WoD - Wednesday 24th September, 2025

WoD - Wednesday 24th September, 2025

Sergeant Steven William Darbyshire from 40 Commando Royal Marines, serving as part of Combined Force Sangin, was killed in Afghanistan on Wednesday 23 June 2010.

Sergeant Darbyshire was killed by small arms fire during a firefight with insurgent forces whilst on a security patrol in the Sangin district of Helmand province.

Sergeant Steven William ‘Darbs’ Darbyshire was 35 years old. He was born in Wigan, and it was there that he lived with his partner Kate and their two young sons Ryan and Callum.

He was a great fan of sports, particularly football and golf, but especially rugby; earlier in his career he represented the Corps as a rugby league player.

Joining the Royal Marines in 1996 and was drafted to 40 Commando on completion of his training. This first draft saw him serve on an operational tour in Northern Ireland before choosing to specialise in the Heavy Weapons (Air Defence) branch.

Serving with the Air Defence Troop he deployed to Iraq in 2002 on Operation TELIC. He was selected for promotion, passing his Junior Command Course in 2003, and subsequently promoted to Corporal.

In 2007 he deployed to Afghanistan with 45 Commando on Operation HERRICK 5. As an experienced Corporal, a Senior Command Course quickly followed his tour of Afghanistan and he was promoted to Sergeant in 2008.

Rejoining 40 Commando in September 2009 he was initially employed as the Provost Sergeant, before becoming a Rifle Troop Sergeant within Alpha Company. Completing Mission Specific Training for a further operational tour to Afghanistan, he deployed in April 2010 to Sangin with Alpha Company, where he was based at Patrol Base Almas.

Alpha Company has been conducting daily reassurance and security patrols with Afghan National Security Forces to protect the local Afghans around Patrol Base Almas in the Sangin district of Helmand province.

They have improved the lives of hundreds of ordinary Afghans by providing a security bubble which has increased their freedom of movement, led to wider governance in the area and has encouraged economic development

During a joint patrol with the Afghan National Army, on the morning of 23 June, Alpha Company was conducting a reassurance patrol for the local nationals in Sangin. At approximately 07:34hrs local time, as the patrol was returning to Base Almas, they came under small arms fire attack from insurgent forces. Sergeant Darbyshire was struck during the firefight and was fatally wounded in the incident.

Steven Darbyshire leaves behind his partner Kate and their two young sons Ryan and Callum.

May he rest in peace, fall out Royal.

CrossFit Cardiff WoD
Steven Darbyshire
For Time:
73 Power Snatch (35/25kg)
400m Run

WoD - Tuesday 23rd September, 2025

WoD - Tuesday 23rd September, 2025

Marine Anthony Dean Hotine, from Alpha Company, 40 Commando Royal Marines, was killed in Afghanistan on Wednesday 2 June 2010.

Marine Hotine was killed during the early morning as a result of an explosion which occurred when Alpha Company was conducting a joint reassurance patrol with the Afghan National Army in the area around Patrol Base Jamil, in the Sangin district of Helmand province.

To reassure the local population in Sangin and to create a sufficiently secure environment for the Afghan Government to deliver vital services to their people, Alpha Company have been conducting numerous patrols partnered with the Afghan National Army over the last two months.

In the last few weeks, Alpha Company conducted a successful operation against an Improvised Explosive Device (IED) factory where a large number of IED components were discovered.

The consent from the local nationals around Patrol Base Jamil has improved significantly, with IEDs being routinely pointed out by the Afghans during security patrols undertaken by Alpha Company.

Marine Anthony Dean Hotine was 21 years old; he was born in Torquay and lived in Warminster with his parents and younger brothers, Callum and Kieren. He started Royal Marines Recruit Training at the Commando Training Centre Royal Marines on 25 June 2007, passing for duty on 7 March 2008.

On completion of training he attended the Defence School of Transport, Leconfield, where he gained his full range of driving licences, including his HGV driver qualification.

Drafted to Yankee Company, 45 Commando Royal Marines, in May 2008, he deployed on his first operational tour to Sangin, Afghanistan, on Operation HERRICK 9. Having gained invaluable operational experience he specialised as a Signaller (Class 3) in July 2009, coming in the top third of his course.

Known as ‘Tino’ to friends, in November 2009 Marine Hotine joined Command Company, 40 Commando Royal Marines, and immediately began Mission Specific Training for his second deployment to Sangin, Afghanistan, on Op HERRICK 12. He deployed in April 2010 as part of Alpha Company and was based out of Patrol Base Jamil.

CrossFit Cardiff WoD
Anthony Dean Hotine
In pairs complete as many rounds as possible within 21 minutes of:
2 Power Cleans
6 Push Press
10 Back Squats
Bar loaded (70/50kg)
These are you go, I go rounds

WoD - Monday 22nd September, 2025

WoD - Monday 22nd September, 2025

Welcome to another new week. One which is going to make you think that something is wrong with me, AGAIN. You’ve got this, just hold the line.
You might not think so, but I am starting you off easy, enjoy!

CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10 - 10
Straight and heavy sets

WoD - Friday 19th September, 2025

WoD - Friday 19th September, 2025

Welcome to the end of the week, you are likely in for another blasting by the hands of mother nature. Wrap up warm and dry, do some fitness in your living room or enjoy the rest and come in ready to go on Monday!

CrossFit Cardiff WoD|
Complete as many rounds and reps as possible in 12 minutes of:
1 Deadlift (140/100kg)
15 GHD sit ups
40 Double unders

WoD - Thursday 18th September, 2025

WoD - Thursday 18th September, 2025

Let’s get those legs pumped to living hell and ready for the weekend!

REMEMBER, THE BOX IS CLOSED FOR A CROSSFIT L2 THIS WEEKEND

CrossFit Cardiff WoD
Back Squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Straight and heavy

WoD - Wednesday 17th September, 2025

WoD - Wednesday 17th September, 2025

I do not need to drink any Guinness until Christmas! It’s enough!

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible in 20 minutes of:
Partner 1:
2 Rounds of:
10 Shoulder to overhead (60/40kg)
10 Toes to bar

Partner 2:
Max calorie row

WoD - Tuesday 16th September, 2025

WoD - Tuesday 16th September, 2025

An Irish wedding is something to behold, an Easy Jet flight is not!

CrossFit Cardiff WoD
A: For max load, every 3:00:
5 - 4 - 3 - 2 - 1
Unbroken Power Snatch

B: For 5 rounds, every 2 minutes:
15/12 calorie echo bike sprint

WoD - Monday 15th September, 2025

WoD - Monday 15th September, 2025

Happy Monday, new week vibes! Here’s to hoping that you all had epic weekends!

We are firmly into the ‘embers now and you know what that means… you are a complete d**ks if you’ve already put your Xmas decorations up! 😉

CrossFit Cardiff WoD
5 rounds of:
Within 2 minutes:
Run 200m
10 Pull ups
Max rep thrusters (40/30kg)
Rest 2 minutes between rounds

WoD - Friday 12th September, 2025

WoD - Friday 12th September, 2025

Happy Friday you legends! MASSIVELY enjoy your weekends!

CrossFit Cardiff WoD
Every 6 minutes for 6 rounds, complete:
15/12 Calorie echo bike
10  Double dumbbell hang clean and jerks
50ft Double dumbbell walking lunge
(50/35lbs)

WoD - Thursday 11th September, 2025

WoD - Thursday 11th September, 2025

24 years ago today, a lot of lives were changed for a lot of people. Take a minute, throughout your day to think about them.

May they forever rest in peace.

CrossFit Cardiff WoD
9 Rounds for time:
6 Overhead squats (60/40kg)
4 Bar muscle ups

WoD - Wednesday 10th September, 2025

WoD - Wednesday 10th September, 2025

Mid-week and we’re on the way downhill. Unfortunately though, all of the bank holiday’s are done and so you’ve got nothing but 5 day working weeks coming your way!

Luckily fitness helps morale!

CrossFit Cardiff WoD
Deadlift
10 - 8 - 6 - 4 - 2
Weight increases as reps decrease

WoD - Tuesday 9th September, 2025

WoD - Tuesday 9th September, 2025

Get ready for a midline mash up and a jet lagged coach, please be nice!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
30/25 calorie row
20 toes to bar
15 box jump overs (24/20”)

WoD - Monday 8th September, 2025

WoD - Monday 8th September, 2025

Welcome to a new week, and with a bang!

CrossFit Cardiff WoD
“Larry”
21 - 18 - 15 - 12 - 9 - 6 - 3:
Front squats @115/75lb (52/34kg)
Bar facing burpee
*200m sandbag carry after each round (36/22kg)

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

WoD - Friday 5th September, 2025

WoD - Friday 5th September, 2025

If you have all gotten the right workouts on the correct days this week then I will be amazed!

Next week will be better!

Well I really do feel sorry for you here! Good luck!

CrossFit Cardiff WoD
"Fran"
For time of:
21 - 15 - 9
Thrusters (42.5/30Kg)
Pull ups

WoD - Thursday 4th September, 2025

WoD - Thursday 4th September, 2025

I’ve got this, I can do it! Both stay awake AND write the blogs through these tired eyes.

CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
Double unders
1 - 2 - 3 - 4 - 5
Snatch (70/50Kg)

WoD - Wednesday 3rd September, 2025

WoD - Wednesday 3rd September, 2025

I am currently sat up way past my best time, waiting on an “uber? driver to bring back a water bottle that I left in a taxi. Now I think I am being legible but the likelihood it that this is emmntal and you won’t be able to undetanf much.

CrossFit Cardiff Wo
Complete as many rounds and reps as possible in 15 minutes of:
20/18 Echo bike calories
15 Toes to bar
10 Handstand press ups

WoD - Tuesday 2nd September, 2025

WoD - Tuesday 2nd September, 2025

I am sorry again if you are getting these blog posts at a strange hour, I am not in your time zone and have no idea how to post at the right time…

CrossFit Cardiff WoD
Each set for max load:
16 - 14 - 12 - 10 - 8
Back rack walking lunges

WoD - Monday 1st September, 2025

WoD - Monday 1st September, 2025

Pinch, punch f**kers and what a depressing one it is… the start of the "‘embers!

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull ups.

He is survived by his mother, Cecilia.

CrossFit Cardiff WoD
"Paul Pena"
7 Rounds, each for time:
100m sprint
19 Kettlebell swings (32/24Kg)
10 Burpee box jumps (24/20”)
Rest 3 minutes between rounds