Make sure you put plenty of sudocrem on those monkey butts, you don't want the scabs cracking at the bottom of a front squat! ;-)
CrossFit Cardiff WoD
Front Squat
5 - 5 - 5 - 5 - 5
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WOD
So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...
CrossFit Cardiff WoD
Within 15mins, complete as many rounds and reps of:
5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")
Please post rounds to the white board...
Watch out for Monkey Butt
Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me...
The less you give a fuck...the happier you'll be.
CrossFit Cardiff WoD
For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees
Please place scores to the white board...
Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.
CrossFit Cardiff Partner WoD
For Time:
Run 400m
50 STOH (70/50kg)
50 TTB
Run 800m
50 TTB
50 STOH (70/50kg)
Run 400m
If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.
Only one person can accumulate reps at any one time. Both must run together.
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...
