Workout of the day
Viewing entries in
WOD
Pinch, punch bitches...first of the month! So that came around fast!
CrossFit Cardiff WoD
3 Rounds for time of:
60 Double Unders
40 Wall Balls (20/14lbs)
20 DB Snatch (50/35lbs)
Please post times to the whiteboard.
Ash and Jordan Short Shorts, limbering up for a day of moving some heavy assed KBs.
The plan is to use part A to thoroughly warm you up, prime your central nervous system and get you ready to give 3 genuine attempts at a new PB.
The first rep from part B should be a load that you've never successfully snatched.
GOOD LUCK!
CrossFit Cardiff WoD
A: 10min EMOM
1 Snatch
1 OHS
Build to the heaviest load possible
B: Snatch
1 - 1 - 1
When you're uber board on half-term but find a pen...
Thabk you all for rocking up and suffering your way through Murph. Bad asses!
You have CrossFit.com to thank/blame for tomorrow's pain.
CrossFit Cardiff WoD
For time:
15 - 12 - 9
21 - 15 - 9
Thruster @60/40kg
Sumo Deadlift High Pull @60/40kg
This workout gets hard, fast!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time the whiteboard.
Finish the week with fast and dirty triplet. Leave nothing on the dance floor, go all out!
CrossFit Cardiff WoD
3 Rounds for time:
21 Bar Facing Burpees
15 TTB
9 Clean & Jerks (70/70kg)
Please post times to comments...
Today we build strict strength, put this time after we have got a little gassy.
CrossFit Cardiff WoD
A: 12min EMOM
10 Ring Rows
10 Wall Balls (20/14lbs)
10 Hip Extensions
B: Strict Press
5 - 5 - 5 - 5 - 5
Thank you all for NOT vomiting in the chalk buckets.
CrossFit Cardiff WoD
For Time:
150 Double Unders
50 Deadlifts (80/60kg)
25 CTB Pull Ups
Please post times to comments...
We get on the boat that doesn't need waves today, and row out little hearts out. Just remember, vomiting in the chalk buckets is never a good idea.
CrossFit Cardiff WoD
3 Rounds, each for time:
750m Row
Rest 4mins between rounds.
Please post times to the whiteboard.
This Monday we welcome some fresh out of the box on rampers with a partner WoD. Seek them out and give them sweaty hugs! Anyone who looks like a rabbit in the headlights will do just fine.
CrossFit Cardiff Partner WoD
Within 20mins, complete as many rounds and reps as possible of:
3, 6, 9, 12, 15 etc
Ab Mat Sit Ups
Med Ball Cleans (20/14lbs)
Reps can be split as needed between partners. Please post rounds and reps to the whiteboard.
Happy Friday!!
CrossFit Cardiff WoD
For time:
Run 1 mile
50 HSPUs
50 GHD Sit Up
50 Burpees
50 TTB
Run 1 mile
I hope you can all walk today. It's either the lunges or the fact that those mighty glutes no longer fit in your jeans! 💪🏼
Tomorrow is cheeky, but I'm not talking about asses this time!
CrossFit Cardiff WoD
Within 8mins, complete:
9 Bar Muscle Ups
9 OHS (60/40kg)
7 Bar Muscle Ups
7 OHS (70/50kg)
5 Bar Muscle Ups
5 OHS (80/60kg)
3 Bar Muscle Ups
3 OHS (90/70kg)
1 Bar Muscle Up
Max rep OHS (100/80kg)
GLUTES!!!
CrossFit Cardiff WoD
Each set is for maximum load with continuous movement, focus on the technique before the weight.
Back Rack Walking Lunge
Back to work, both actual work and in the gym. This is a sprint, go for it!!
CrossFit Cardiff WoD
3 rounds for time:
20 SDHP (50/35kg)
40 Double Unders
20 Push Press (50/35kg)
Go chicken and please post times to the whiteboard...
Back to work, both actual work and in the gym. This is a sprint, go for it!!
CrossFit Cardiff WoD
3 rounds for time:
20 SDHP (50/35kg)
40 Double Unders
20 Push Press (50/35kg)
Go chicken and please post times to the whiteboard...
MayDay bank holiday! I hope it's sunny and you are happy! Come into the gym for a gnarly little partner workout before heading out to enjoy your long weekends.
CrossFit Cardiff Partner WoD
5 Rounds, each, for time of:
20 Calorie Row
15 Dumbbell Thrusters (45's/35's)
10 Pull Ups
1 partner completes the entire round and rests while partner 2 does. Once 10 rounds in total are completed, record the time.
Please post times to the whiteboard....
End the week with a bang...
CrossFit Cardiff WoD
In teams of 2 complete as many rounds and reps, within 15mins, of:
5 Deadlifts (130/90kg)
10 Chest To Bar Pull ups
15 Ring Dips
Divide the work as needed.
Please post rounds and reps to comments...
Lets hope the weather sticks, otherwise you lot are getting wet!
Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class.
Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay.
CrossFit Cardiff WoD
For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run
Good luck and please post times to the whiteboard...
Superwoman doesn't bleed!
A follow up from last week. But this time, rather than pick it up from the floor, you have to squat it while it's over your head.
Work through the below sets, attempting to lift as heavily as possible!
CrossFit Cardiff WoD
Overhead Squats
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to comments...
If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...
CrossFit Cardiff WoD
'Fight Gone Bad'
Three rounds for max reps of:
Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Just what you feel like during round three.
Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today.
Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight.
All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps DOMS...it's science!
CrossFit Cardiff WoD
Within 10mins, complete as many rounds and reps as possible of:
10 Burpees
5 Front Squats (60/40kg)
Please post scores to the whiteboard...
Class at 11
Watch this space...
