Workout of the day
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WOD
Happy Monday biatches! NOT mundane as you legends will have some serious fun by throwing yourselves upside down before throwing yourselves under a heavy bar!
Gooooooooood luck with a two day hang over!
CrossFit Cardiff WoD
5 rounds for time:
15 HSPUs
30 Double Unders
5 Squat Snatch (80/60kg)*
Please post times to comments...
*I know you REALLY want to power snatch, and you are going to ask that question, at every class. Buuuuut I also know, you know what 'snatch' really means. 😉🏋
Now this workout is NOT complicated! Do NOT do a SULLER!!!
CrossFit Cardiff WoD
3 Rounds for time:
9 - 15 - 21
Power Snatch (60/40kg)
Overhead Squat (60/40kg)
GHD Sit ups
Please post times to comments...
It is NOT 9 reps of each movement, and then 15 of each, 21 of each!! It IS 9 snatch, 15 squat, 21 GHD, repeat for 3 rounds.
It is a special WoD today gang, we push ourselves to 'Mikey B' levels of hurt in order to celebrate Hannah getting old as f**k!!
High five her, deliver mahussive chest bumps, all in aid of one more year of increased wisdom! Lessons learnt...don't cut your hair really short and NEVER, on any circumstance accept a Sink The Bismarck from a grinning Davs.
Penblwydd Hapus you legend! I hope you have a wicked day and enjoy the inevitable pain!
CrossFit Cardiff WoD
'Hannah'
For time:
100 Double Unders
80 STOH (35/25kg)
60 Box Jumps (20")
40 Hang Power Cleans (35/25kg)
20 HSPUs
Complete the rep scheme of 5 - 4 - 3 - 2 - 1 of rope climbs between each movement.
There were too many awesome pictures to choice from, mainly with a massive smile!
Surprise mid week partner WoD! Give you guys a little 'break' (😳😬) after a hard couple of days!
CrossFit Cardiff WoD
14min AMRAP:
3 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
9 Bar over burpees
This is a 'you go, I go' workout. Please post rounds and reps to comments.
Time to kick your own butts into lat DOMs hell! Goooooood luck with brushing your teeth for the rest of the week!
CrossFit Cardiff WoD
'Nicole'
20min AMRAP:
Max reps pull ups
Run 400m
Your score is you total number of pull ups as well as your number of rounds.
please post times to comments...
Welcome to a new week of fun filled fitness! Today is hard and fast, make it buuuuuuurn! Can anyone go unbroken?
CrossFit Cardiff WoD
5 Rounds for time:
20 Med Ball Cleans (20/14lbs)
10 Dumbbell Push Press (2x45/35lbs)
Please post times to comments...
So instead of merely spinning his wrist faster and just doing the occasional lightening quick single under, Al actually had a light bulb moment while being coached by the communicational wizard, Jon Hares! Not only did he get an actual double under, but 60!
Gooooooood luck to your Achilles tomorrow! 😳
CrossFit Cardiff WoD
'Partner Linda'
Each partner will complete reps:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 of:
Deadlift @1.5 BW
Bench Press @BW
Squat Clean @.75 BW
Split reps and rest as required.
please post times to comments...
Rowing is easier without a piece of toilet paper up your nose! The same goes for dubs!
Don't ever think about the total numbers. It's not 'Karen' or 150 wall balls; it's 30! And 30 only, until the next round. Easy!
You legs won't even feel 30 wall balls tomorrow, no way!
CrossFit Cardiff WoD
For Tine:
50 - 40 - 30 - 20 - 10
5 - 4 - 3 - 2 - 1
Double Unders
GHD Sit ups
Muscle Ups
Go hard, it's a sprint. Post bad ass, ninja times to comments...
A 1 mile run is easy, unless you go full retard! Then it hurts more than a lot of what we do and can be arguably unrivalled in its effect on fitness.
CrossFit Cardiff WoD
5 rounds for time and load:
30 Wall Balls (20/14lbs)
5 Power Cleans
Rest 2mins
Please post times and loads to comments...
Awesome effort from you bad asses tonight.
We have a special guest at the box this week. McCoy works on L1 seminar staff and has been a close friend for many years.
He will be helping out at the box this week, use and abuse his skills! 😉
CrossFit Cardiff WoD
A: Run 1 Mile
Rest 10 mins
Run 1 Mile
B: 3 sets not for time of:
20 GHD Hip Extensions
rest as needed between sets
Week 1 of squat therapy
There was some big tin being thrown about tonight! Soon to be resulting in asses breaking away from their jeans before you know it!
You can have an ass that will turn heads while walking down the street, or you can have jeans...your choice!
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
10 C2B Pull Ups
20 Box Jumps (20")
30 Back squats (40/30kg)*
please post rounds and reps to comments...
*no racks
Be like this by the end
Well "if" you got through the workout "Brigsy" without dying then congratulations, he are a fully certified bad ass and may be currently suffering from uncontrollable twitching or cramping!
I seem to remember it passing after 17 hours.
CrossFit Cardiff WoD
For maximum load:
2 Power Cleans
1 Hang Power Clean
Resting is cool, breaking the set is not.
please post loads to comments...
Congratulations to Team CrossFit Yas for podiuming on third first appearance at the CrossFit games. What an effort!
And now to last night, thank you to Hendy for donating your house to drunken debortuary, it was awesome but guess what happens when you hire hot tubs...things get messy!!
CrossFit Cardiff WoD
For time:
150 Wall Balls (20/14lbs)
EMOM 10 SDHP (35/25kg)
On completion of the wall balls, run 1 mile.
Watch out for Franco re-setting the clock half way through your WoD. He likes to do that.
CrossFit Cardiff WoD
For Time:
60 HSPUs
1 mile run
30 Muscle Ups
1 mile run
15 Rope Climbs (15ft)
Please post times to comments...
I'm going to set Albert off after you all on the first run
It's time to test your fitness...
CrossFit Cardiff WoD
'Kelly'
5 Rounds for time of:
Run 400m
30 Box jumps (24/20")
30 Wall Balls (20/14lbs)
please post times to comments...
A little while back...
MCKENNA!!!! Happy Birthday you udder milking, ox tail cooking ninja!! What a legend you are, such a good human, always at hand to welcome others into the gym! Supporting everyone until the end with a huge beaming smile!
You are loved by all and for a very good reason! One of the biggest characters in our community!
Penblwydd Hapus!
CrossFit Cardiff WoD
A: 10 - 10 - 10
Hip & Back Extensions
B: Deadlift
10 - 10 - 10 - 10 - 10
please post loads to comments...
Your fitness increased so much due to last week's thrashing, that this week will be a breeze! You worked hard, reap the benefits.
So Laura Proddow is a bit of a dude, we all know this! Juuuuuuust incase you needed any other proof, she is selflessly running the Welsh 3 peaks in order to raise money and awareness for PAPYRUS (a national UK charity dedicated to the prevention of young suicide).
Really not an easy task, but one that can be made more so via the huge support that I know you lot are able and willing to give her.
If you could, take just a few minutes to read her full story, make yourself coffee for a week and donate the money you would otherwise spend. If you want to remove the hassle even further, leave that pesky change that is weighing down your jeans (make sure you squat more and that won't happen anyway) at reception and I will donate it myself.
The gym will match whatever is accumulated.
You can read the full story here
CrossFit Cardiff Partner WoD
As a pair complete for time:
50 - 40 - 30 - 20 - 10
Hang Power Cleans
Front Squats
STOH
Loads will increase as the reps decrease, in the following increments:
Guys: 40, 50, 60, 70, 80
Gals: 30, 35, 40, 45, 50
Please post times to comments...
I'm sorry for today! But I won't promise it won't happen again!
CrossFit Cardiff WoD
20min AMRAP:
10 overhead walking lunge (45lb DB left hand)
20 wall balls (20/14)
10 overhead walking lunge (45lb DB right hand)
20 box jumps (20")
Please post rounds to comments...
Let's do this Lisa!!
We are going to start the week with a large bang...it will be the sound of your lungs exploding! But don't worry yourselves one little bit...it will be fun! Ish!
CrossFit Cardiff WoD
A: Within 15mins establish a 1RM Back Squat.
B: For Time:
2,000m Row
While rowing complete death by burpees. Athletes will begin behind the rowers and perform 1 burpee on the 3...2...1...GO before rowing as far as possible in the remaining time. At the top of the each minute, athletes will get off and perform the required number of burpees before either reaching 2km or failing to complete the reps within the minute.
Row as hard as you can for the initial few minutes when the burpee numbers are low.
GOOD LUCK.
Want abs and guns ready for the beach? This will be the best way!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
Double Unders
GHD Sit Ups
Muscle Ups
Please post times to comments...
