WoD - Thursday 15th December 2016

A small change to the timings of the session kindly offered by Mike at CrossFit Ion. It will now begin at 11am. You will just have to wait a minute or two to kick their butts! ;-)
Having said that, they are putting this session on just for us. So it will just be like doing a partner WoD at the box, just in a different gym. 

IMPORTANT INFO
The Box is CLOSED to classes over the weekend...sorry. 

Xmas Openning Hours
Christmas Eve - 10:00 - 12:00 (WoD at 11am)
Christmas Day - 10:00 - 150 Burpees. No Warm up or Coaching (closes after the last persons 150th rep)
Boxing Day - CLOSED
Tuesday 27th through until Friday 30th - 16:00 - 19:00 (open gym, NO CLASSES)
New Years Eve - 10:00 - 12:00 (WoD at 11am)
New Years Day - CLOSED

CrossFit Cardiff WoD

'Fran'

For time:
21 - 15 - 9
Thrusters (95/65bs)
Pull Ups

Please post times to comments...

WoD - Wednesday 14th December 2016

Remember... 

THE BOX IS CLOSED OVER THE WEEKEND FOR A L1 SEMINAR

CrossFit Ion has very kindly offered to put on a partner WoD for anyone that would like to attend at 10:30 on Saturday morning. 

Please head down on mass and buy a t-shirt as a thank you!  

Over the next coming months I fully intend to build a community with those lovely lot and smash the hell out of them in friendly throwdowns! 😉 

CrossFit Cardiff Partner WoD

22min AMRAP:

3 Hang Power Cleans (80/60kg)

6 Burpees

12 Box Jumps (20")

Split work as you need. The suggestion would be to rotate through each movement.

Please post rounds and reps to comments... 

WoD - Tuesday 13th December 2016

Hey team. As a friendly reminder, or even if you didn't know...the box will be CLOSED on Saturday and Sunday of this week (17/18th) for a CrossFit L1 seminar. 

Many of the memebers are having an outing to Pen-y-fan to get a festive picture (Xmas Jumpers and Santa hats are a must) and plan to meet at the box for at 10:00, if they aren't there, meet at the fan at 11. The more the merrier! Please pee at home as entrance to the box at that time will be rewarded with burpees. 

Otherwise Mike Catris, the legend, has invited you all to class at CrossFit Ion to smash their members. I shall post timings up later in the week.

CrossFit Cardiff WoD

For time:

25 Cal Row

50 STOH (35/25kg)

75 Med Ball Clean (20/14lbs)

50 STOH (35/25kg)

25 Cal Row

Please post times to comments...

WoD - Monday 12th December 2016

It is extremely difficult to put into words how much of a privilege it was to be a small part of the massively successful feat that Danny Watson undertook this past weekend. 

Witnessing that man continue to battle through inconceivable pain, utterly selflessly, for hours was a truly humbling experience. 

Danny, what you have achieved is second to none. Hold your head high with pride. Rest up brother. I will never forger your conduct that day.  

Fratres In Vitram

CrossFit Cardiff WoD

4 rounds for time:

10 Back Squats (100/70kg)

25 GHD Sit Ups

10 Muscle Ups

Please post times to comments...

WoD - Friday 25th November 2016

Tonight's workout was tough. Both technically demanding with a challenging load.

Take note of your time. We will do that again.  

CrossFit Cardiff WoD 

'The Filthy Fifty' 
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders

please post times to comments...

WoD - Thursday 24th November 2016

Choose a challenging weight for this, you may fail a rep or two...that's ok! ​

​CrossFit Cardiff WoD

3 Rounds for time of:​

4 Squat Snatch (80/60kg)​

8 Pull ups​

8 Overhead Squats (80/60kg) 

4 Bar Muscle Ups

please post times to comments...

WoD - Wednesday 23rd November 2016

Some big tin flying about tonight beasts! Funnily enough, bumper plates roll and when they do they nearly kill people.

CrossFit Cardiff WoD

For time: 

Row 1km

50 HSPUs

Run 1 Mile

Please post times to comments...

WoD - Tuesday 22nd November 2016

That was one spicy meatball! Zero reason to stop. Vomit inducing stuff!  

Switch gears tomorrow gang, grab your balls and throw yourself under some heavy tin. 

CrossFit Cardiff WoD

1 RM Clean & Jerk 

And it's a SQUAT clean. 

Please post loads to comments... 

WoD - Monday 21st November 2016

Today, in each class, be on the look out for confused looking new faces! Run straight towards them, grip on and hug hard, the sweatier the better! It's juuuuust an initiation into our family, embrace it! 

 CrossFit Cardiff Partner WoD

Within 18mins, complete an AMRAP of:

10 Burpees

5 Deadlifts (100/70kg) 

20 Air Squats

This is an 'I go, you go' workout for rounds. Athlete 1 does one round and high fives athlete 2, who does one round. Rinse and repeat until the 18mins is up. 

GOOD LUCK TEAM!!

#deathbysausage

WoD - Friday 4th November 2016

Happy Friday!! 

Do something crazy and pick a partner you've never teamed with before, ask them if they have a dog! 

CrossFit Cardiff Partner WoD 

For Time: 

Row 100cals

100 GHD Sit Ups

20 Rope Climbs

100 GHD Sit Ups

Row 100cals

Split the work as needed. Please post times to comments... 

PLEASE...don't try this at home!!  

WoD - Thursday 3rd November 2016

How is everyone's glutes?

Please keep your eyes peeled for Suller, distinguishable as Captain America smelling of vomit. He was last seen hugging the toilet upstairs and has been MIA since. 

CrossFit Cardiff WoD 

'Helen' 

3 Rounds for time of: 

Run 400m

21 KB Swings (24/16kg) 

12 Pull Ups

please post times to comments... 

WoD - Wednesday 2nd of November 2016

You lot a sneaky buggers! I program Power Cleans and you try and get a sly 100kg bicep curl in there...Conroy, you're the worst!!  

CrossFit Cardiff WoD 

Within 9mins complete an AMRAP of:

30 Box Over Jumps (24/20") 

40 STOH (50/35kg) 

50 Med Ball Cleans (20/14lbs) 

please post rounds and reps to comments... 

A picture of a rare species of mammal, possessing the capability to lick their own knees!  

WoD - Tuesday 1st November 2016

Didn't see that coming did you?! People nearly died, it crept out of nowhere. Nasty!  

CrossFit Cardiff WoD 

Power Cleans

1 - 1 - 1 - 1 - 1

3 - 3 - 3 - 3 - 3

Max out on the 1s before bring the load back for the 3s and work on technique. Touch and go reps, that look good!

WoD - Monday 31st October 2016

Starting the week with a seriously old school benchmark makes me happy! Especially when it is soooooo much 'fun!'  

CrossFit Cardiff WoD

'Air Force WoD' 

For time: 

20 Thrusters

20 SDHP

20 Push Jerk

20 Overhead Squats

20 Front Squats

Athlete must complete 4 burpees on the minute, every minute, as well as at the beginning, prior to their first thruster.

Loading 95/65lbs (42.5/30kg) 

Happy 352nd Birthday to The Royal Marines

WoD - Friday 21st October 2016

Well that was painful and a little "leggy!" And this won't be much better! 

CrossFit Cardiff WoD

For time: 

27 - 21 - 15 - 9 

12 - 9 - 6 - 3  

Cal Row

Muscle up. 

please post times to comments... 

CrossFit Cardiff Xmas Party Deets

Team, please keep the 17th of December freeeeee and come to get f**ked up at The Urban Taphouse. 6.30pm until the last person passes out on whatever bar you end up in after attempting to climb into your own right shoe! 

The event has been set on facebook, link below:

 https://www.facebook.com/events/226845954397485/?ti=icl

WoD - Thursday 20th October 2016

Nasty little sprint tonight. The gym was bouncing across all classes! Super cool to see.  

Tomorrow a little longer but we still get to play with a barbell.  

CrossFit Cardiff WoD

For time: 

Run 800m

21 Power Snatch (50/35kg)

Run 400m

15 Thrusters (70/50kg) 

Run 200m

9 Power Cleans (90/70kg) 

Please post times to comments... 

Thank you for the particularly apt picture Phillis!  

WoD - Wednesday 19th October 2016

You benched, got hench and...none of you died!! You beat life!  

 CrossFit Cardiff WoD

A: 3 sets of: 

20 Hip Extenisons. 

10 Squat therapy squats.

B: Within 5mins complete an AMRAP of: 

5 Deadlifts (140/90kg) 

10 Push Press (50/35g)

After nearly 6 years of blog posts I am starting to run out of pictures so please excuse the above...it's true though!  

WoD - 18th October 2016

There's a workout terrorist cutting about, be aware! You may have noticed that the blog said 15mins where the WoD lasted 20. It wasn't me.  

 CrossFit Cardiff WoD

A: Muscle Up Tekkers

If you have muscle ups:  

perform a 10min EMOM of:

3 Strict muscle ups. 

B: Bench Press: 

5 - 5 - 5 - 5 - 5

Sex faces are not always reserved just for sex

WoD - Monday 17th October 2016

So even though there have already been sightings of on rampers, rumour has it that they plan to descend on the box tonight in mass!  

If you see a confused looking person stood alone, thrust a med ball in their hands and make them do wall balls. However, if it's an elderly, short Yoda look-a-like...that's my mother, leave her alone!!   

CrossFit Cardiff Partner WoD

15min AMRAP: 

20 Wall Balls (20/14lbs)

15 KB Swings (32/24kg) 

10 Burpees

This is a "you go, I go" style WoD across all rounds.  

WoD - Friday 30th September 2016

Sorry!!!! My bad!  

CrossFit Cardiff Partner WoD

18mins AMRAP: 

10 Cal Row

20 Wall balls (20/14lbs) 

10 Burpees over the rower

This are 'you go, I go' rounds.