I told you that would be gassy as! And, you’re not gonna like this much either…
CrossFit Cardiff WoD
Every 6 minutes for 5 rounds:
20/15 Calorie echo bike
200m Run
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WOD
After 17 years of CrossFit I still haven’t learnt. On the weekend, it happened to me again, I massively underestimated a workout and it completely ruined me.
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Knees to elbows
Double dumbbell thrusters (15/10kg)
Now a caveat and so maybe it was my fault. I did 150 KTE on Friday night and so changed the workout to be Chest to bar pull ups…
Holy burning lunging Batman! Absolutely awful and the special feeling was long lasting.
A very gassy and cheeky sprint awaits you, do not do a me…
CrossFit Cardiff WoD
3 Rounds for time of:
10 Push press (60/40kg)
20 Calorie row
40 Double unders
Dry those tears, I know it’s hard. The last bank holiday of the year.
Which by the way begs the questions, why can’t the shellfish buggers give us another one to enjoy when we desperately need it most… in the depths of winter. Some companies genuinely call it a duvet day.
CrossFit Cardiff Partner WoD
10 Rounds for time of:
9 Chest to bar pull ups
12 Deadlift (100/70kg)
18 GHD sit ups
These are you go, I go rounds
“That’s us now!”
CrossFit Cardiff WoD
5 Rounds for time of
200m Run
7 Bar muscle ups
1 Squat snatch (80/60 kg)
So I should be moving house today. It’s only taken 8 months, one day I will write a book about the whole thing!
Poor Matt from Barclays didn’t see it coming.
CrossFit Cardiff Partner WoD
”Partner Jack”
Complete as many rounds and reps as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell swings (24/20kg)
10 Box jumps (24/20”)
These are you go, I go rounds
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
Keep your eyes peeled for some top level banter about Janet’s weekend tomorrow…
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie echo bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Huge congratulations to all of those who were competing over the weekend, word is that you are all legends and kicked some serious arse no matter where you went!
Lovely lot aren’t ya!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Front squat
2 Power cleans
2 Front squats
3 Power cleans
3 Front squats
4 Power cleans
4 Front squats etc.
Barbell: 70/50kg
Rest 5 minutes:
For time:
Run 1 mile
You made it to the weekend, crash landing into a significant hang over… hopefully. Enjoy it!
CrossFit Cardiff WoD
For 5 rounds, within 2 minutes complete:
15/12 Calorie row
9 Shoulder to overhead (60/40kg)
Max burpee over the bar
Rest 2 minutes between rounds
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.
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.
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
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)
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
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.
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
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.
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
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
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)
