Workout of the day
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WOD
What a week! Literally none of you are going to be wanting in this place to smash yourselves, but if you do… NO COMPLAINING about the heat. The big fella can take it away again as fast as it came!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10 reps of:
GHD sit ups
25 - 20 - 15 - 10 - 5
Handstand press ups
She only went and f**king did it! Team AOD 9th place and in a qualification spot for the 2025 CrossFit Games! How insanely COOL! Kerri is in London for the week but when you see her give her a massive high five for an unbelievable achievement.
The team put out amazing performances and were true pro’s right up until the final rep. Legends!
Tomorrow we see a very cool workout which, has a story (for the original story, click here). Adopted by McCoy Turner and his closest mate Karl Thorpe and turned into a partner workout, they did it every year together until he died.
This workout was programmed for a memorial workout the day of Topsy’s funeral and now at CrossFit Cardiff in order to mark the completion of raising £42,000 in order to fund his two sons through university.
It hurts, but that is entirely the point.
CrossFit Cardiff Partner WoD
“Shipmate”
For time:
2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20
Reps of clean and jerk (70/50kg)
2 Rounds of Cindy* between each set
All rounds and reps can be split as needed
1 Rounds of Cindy
5 Pull ups
10 Press ups
15 Air squats
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps as possible for quality within 15 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold
What a weekend. Kerri and team AOD put on a show! Savage performances throughout and the team will be holding their heads high, and so they should!
We still have to wait. Monday morning will hopefully show the final leaderboard and some very good news! Everyone keep everything crossed that we can see them qualify for the 2025 CrossFit Games.
If that isn’t stressful enough, have a bit of this…
CrossFit Cardiff WoD
Back rack walking lunge
14 - 14 - 14 - 14 - 14
For max load
20/18 - 20/18 - 20/18 - 20/18 - 20/18
C2 Bike calorie sprint
Welcome to the weekend, let’s hope that it is full of sun, fitness fun and CrossFit games qualifications!
CrossFit Cardiff WoD
Within 2 minutes complete:
10 Dumbbell snatch (30/22.5kg)
10 Box jump overs (24/20”)
Max chest to bar pull ups
Rest 2 minutes between rounds.
Continue until you reach 75 pull ups
Tomorrow will see the first day of competition for Kerri and her team at the 2025 CrossFit Games semi-finals. Over the next three days she will have to do the workouts in a certain order and rank top 20 in the world to qualify for the CrossFit Games.
Keep every single thing crossed for her and please wish her luck when you see her about the box.
CrossFit Cardiff WoD
8 - 8 - 8 - 8 - 8
Back rack walking lunge
Specialty
4 Sets
2 Clean pull + high hang power clean + power clean + 2 push press (50%)
4 Sets
Clean deadlift + clean pull + power clean + clean + jerk
(60-70%)
10 - 10 - 10
Hover deadlift
Mid-week and it feels like the end already, despite two back to back four dayers. Today and two more to go before a weekend break!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
15 Toes to bar
15 Press ups
30 Air squats
Well if you have Easter cobwebs that you decided not to blow out with today’s total shitfest then that’s your fault. Luckily we care about you and so have another opportunity for you. You are very welcome!
CrossFit Cardiff WoD
Within 6 minutes and for 4 rounds:
Run 400m
Row 500m
Max calorie echo bike
Rest 2 minutes between rounds
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold
The first of a few, Bank Holiday Monday hang overs! Hopefully a fitness hangover rather than a real one. But… with this Sunshine today, I wouldn’t blame any of you.
I am very much hoping for a meat hangover, pray for me.
SCALE this workout to ensure that you can KEEP moving. Do NOT do it in singles. Trust me, an RX by your name may well hurt a lot less and be far worse for your fitness.
CrossFit Cardiff WoD
For time:
10 - 9 - 8… 3 - 2 - 1 reps of:
Power clean
Front Squat
Push jerk
Barbell: 70/55kg
I promise a better show next week, promise.
CrossFit Cardiff WoD
5 rounds for time:
50 Double unders
10 GHD sit ups
5 Hang cleans (90/65kg)
I used to travel to China for the weekend. How I didn’t end up on the news is beyond me.
CrossFit Cardiff WoD
For 6 Rounds, within 1:30mins complete:
200m Run
Max burpee box jump overs (24/20”)
Rest 1:30mins between rounds
Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then…
Every 90 seconds for 3 rounds:
Clean, hang clean, push press + jerk @ 50%
Back squatS
Build to a heavy 8
Maybe it’s because I am writing this from Schiphol airport at 06:37 and have already flown from Denmark. That’ll be why my brain is complete and utter mush! Driving home from London will be fun!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 16 minutes of:
8 Double dumbbell front squat (50/35lbs)
8 Bar muscle ups
15/12 Calorie echo bike
It might be that after over 14 years of writing these blogs I may have finally run out of things to say.
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Heavy straight sets
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 20s on 10s off x 10:
Hollow hold
Welcome to Monday. What a fricking week last week was! Everyone was loving life and in true British fashion, complaining that it was too hot! Of course! 😉
CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
12/10 calorie row
9 Toes to bar
6 Thrusters (40/30kg)
These are you go, I go rounds.
Why wouldn’t we save a disgusting interval workout with echo bike calories until the last day of the working week. You know, give you that extra Friday feeling!
CrossFit Cardiff WoD
6 Rounds for max reps, within 2:30 minutes:
15/12 Calories echo bike
5 Sandbag over the shoulder
Max toes to bar
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
Now this workout can actually be made way worse, I know you actually likely believe me. One day I will show you just how. Until then, be thankful that I am being nice to you all! 😉
CrossFit Cardiff WoD
”Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps (24/20"")
30 Wall balls (20/14lbs)
One day soon I will be able to squat and jump and therefore have an acute awareness of what your legs are feeling like right now. Until then, I will continue to row with one leg and smash the living hell out of my upper body.
And you lot will be brutalised further.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
25/22 Calorie row
20 Single arm overhead walking lunges (50/35 lbs)
15 Pull ups
Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice
B: Complete as many rounds and reps, for quality, within 10 minutes of:
5 Strict pull ups
10 Push ups (perfect)
15 Air squats
C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows
D: 20s on 10s off x 10:
Hollow hold
You my friend, were not a coward. Rest easy The Real McCoy, your shift is done.
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder:
2 - 4 - 6 - 8 - 10.... Front squat (80/60 Kg)
4 - 8 - 12 - 16 - 20... Burpees over the bar
The Friday Feeling! Something that you are not going to get with this stinking workout.
CrossFit Cardiff WoD
6 Rounds for time of:
60 Double unders
30 Kettlebell swings (24/16kg)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
Told you didn’t I! As soon as those clocks bounced forwards we were in for a TREAT!!! 😎😎😎😎
CrossFit Cardiff WoD
For Max Load:
5 - 5 - 5 - 5 - 5
Back Squat
10 - 10 - 10 - 10 - 10
Hip Extensions
Specialty
A: 3 - 3 - 3
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk
Seated Strict press
B: 3 - 3 - 3
Superset with 8 frontal, lateral and rear delt raise
