WoD - Friday 27th June, 2025

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

CrossFit Cardiff WoD
Horton
9 Rounds for time, with a partner, of:
9 Bar muscle ups
11 Clean and jerks (70/47.5Kg)
50 Yard buddy carry

WoD - Thursday 26th June, 2025

You really cannot polish a turd!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 1o minutes of:
10 Double dumbbell hang snatch (22.5/15Kg)
10 Burpees

WoD - Wednesday 25th June, 2025

A mid-week strength and trying not to fall flat on your head session awaits you! Enjoy!

CrossFit Cardiff WoD
Each set for max load:
Back squat
5 - 5 - 5 - 5 - 5

Between each set
1 length handstand walk

WoD - Tuesday 24th June, 2025

Is there a movement that creates anymore of a look? Maybe a sumo deadlift high pull? A look of… pffft, is that it? The whole, this will be easy kind. They are the underdog, the little shit hiding in the shadows ready to ruin your legs beyond all belief. They are proper little bastards! 😉 Enjoy!

Ps. I’m not sure i’ve ever waffled as much shit as this on the blog before!

CrossFit Cardiff WoD
3 Rounds for time:
800m run
30 Medicine ball cleans (20/14lb)
20 Pull ups

WoD - Friday 20th June, 2025.

Friday!!! That’s all!

CrossFit Cardiff WoD
For 5 rounds, every 4 minutes for:
10 Bar muscle ups
Run 400m

WoD - Wednesday 18th June, 2025

Poor Tom. The glute cramp got him and got him bad! When coaching a class and you see someone on the floor, mid interval with one foot still in the rower you immediately think the worst. However, once you realise its only cramp, you continue to pull the handle for them so they at least get something from it.

Let’s hope the same thing didn’t happen to him while riding his motorbike to work! It’s a lesson for us all kids… eat your salt and drink your water!

CrossFit Cardiff WoD
3 Rounds for time of:
18/15 Calorie echo bike
20 Dumbbell snatch (50/35kg)
40 Double unders

WoD - Tuesday 17th June, 2025

You might not like this, especially you Janet, but… at least it doesn’t have burpees in it. Because, it could always have burpees in it

CrossFit Cardiff WoD
On a rower, and each for time:
1000m - 750m - 500m - 250m
Rest 4 - 3 - 2 minutes between rounds

WoD - Monday 16th June, 2025

I call a massive amount of bullshit to the Friday the 13th unlucky thing…

It was sunny for most of the day, only pissed down when I was inside, perfect! I had one hell of a conversation with a 59 year old woman and Easy jet were on time and Watson didn’t eat a mouthful of shit until this morning!
Absolutely winning!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
5 Thrusters (70/50kg)
10 Toes to bar
15 Burpees

WoD - Friday 13th May, 2025

Don’t look at the date you superstitious mofo’s! It means nothing. A number and that is it! Stare it straight in the face, laugh at it, pee into the wind… buy a lottery ticket! Make your own luck!

Enough of that. Who can get 5 rounds of tomorrows workout?

CrossFit Cardiff WoD
5 Rounds for time of:
400m run
500m row

WoD - Thursday 12th May, 2025

Today is the third and final workout from the affiliate cup. It’s a heavy day and a cheeky one! Take as many attempts as you like, and lift HEAVY!!!

CrossFit Cardiff WoD
Workout 3
In 20 minutes establish
1 rep max front squat
1 rep max hang power clean

WoD - Wednesday 11th May, 2025

Mid-week and another affiliate cup workout. One with a little twist and already kind of tested.
Kind of as I altered some of the movements due to doing 1 million of them the days before I tested.

My version:
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work

Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie echo bike

Rounds 3 and 4
15 Calorie echo bike
15 overhead squats (52/34kg)
Max rope climbs

Your version…

CrossFit Cardiff WoD
Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
2 minutes of work, 1 minute rest
3 minutes of work

Rounds 1 and 2
15 Toes to bar
15 Overhead squats (52/34kg)
Max calorie row

Rounds 3 and 4
15 Calorie row
15 Overhead squats (52/34kg)
Max bar muscle ups

WoD - Tuesday 10th May, 2025

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)

WoD - Monday 9th May, 2025

Welcome to a new week, this week we will be programming the workouts from the Community Cup, a follow own from the open. 3 pretty disgusting workouts, open style, giving you all another opportunity to throwdown with each other.

Coupled with registration for the community cup, is a free enrolment for the CrossFit online nutrition seminar. Something that will only bolster your health and fitness when implemented.

Click here for more info and or click here to watch a short video…

CrossFit Cardiff WoD
Workout 1
Complete as many rounds and reps as possible within 20 minutes of:
15 Box over jumps (30/24”)
10 Dumbell Snatch (50/35lbs)
5 Strict handstand press ups

WoD - Friday 6th June, 2025

Well you will definitely forget about that Friday feeling after this… Happy weekend!

CrossFit Cardiff WoD
For time:
21 - 15 - 9
15 - 12 - 9
Calorie echo bike
Sandbag squats (70/50kg)

WoD - Thursday 5th June, 2025

The countdown is over, the Irish one is back in town!! So long as easy jet behaves itself of course!

Inspiration tomorrow comes from a Welsh legend, Jonny Davies, owner of CrossFit 179. Dude!

CrossFit Cardiff WoD
For time:
2 Rounds of:
20 Box jump overs (24/20”)
15 Power cleans (40/30kg)
12 Strict handstand press ups

Rest 4 minutes

2 Rounds of:
20 Box jump overs (24/20”)
15 Power cleans (40/30kg)
15 Kipping handstand press ups

WoD - Tuesday 3rd June, 2025

After a long duration hero workout, what better way to continue the week with some heavy load… none!

Unless of course you are now a newly qualified Hybrid Rockstar! 🤢
Massive congrats to all of you for putting yourselves through over an hour of pure torture, legends!

Squat because it’s the best way to lift HEAVY!! DO IT!

CrossFit Cardiff WoD
7 rounds of:
Within 2 minutes for maximum load:
50 Double unders
1 Snatch
Rest 2 minutes between rounds

WoD - Friday 30th May, 2025

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

WoD - Thursday 29th May, 2025

Okay so I know I said I had a vile workout yesterday, but I promise you that this is going to be far worse… you are welcome!

CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
2, 4, 6, 8… etc
Deadlifts (100/70kg)
Burpee box jumps (24/20”)

WoD - Wednesday 28th May, 2025

Mid-week and that’s all i’ve got! Other than another vile workout… of course!

CrossFit Cardiff WoD
3 Rounds for time of:
25/20 Calorie echo bike
20 Toes to bar
20 Dumbbell shoulder to overhead (2x50/35lb)

WoD - Tuesday 27th May, 2025

Murph is done for another year, with a bunch of you legends doing it with a vest for the first time, more reps, longer runs and alternative partitions all with the goal of eventually going RX. Just like the big dogs! The only likely difference will be the time! BKG won Murph in 2015, unpartitioned in a time of 38:36. Wild! Sam Briggs also went sub 40!

In other news, you lot who all kicked arse in Pembroke over the weekend, massive kudos! Absolute legends!

Tuva’s team “motivational” musing have been hailed as some of the best to date!

Massive props to Nicole, Hannah & Meg for winning! Such studs!

CrossFit Cardiff WoD
A: Within 15 minutes, build to a heavy:
1 Power clean + 1 hang power clean

B: For 5 rounds, every 2 minutes:
1 Power clean + 1 hang power clean (80% of A)