3 Rounds For Time:
- 400m Run
- 21 Kettlebell Swings (32/24)
- 12 Toes To Bar
Part A - Establish a 2 Rep Max Front Squat
Part B - Establish a 2 Rep Max Push Jerk
Part A -
- EMOM for 15 minutes compete 1 squat snatch (start light and work up in load but maintain good technique)
Part B - for time
- 30 power snatch (40/30)
- 30 calorie row
- 30 overhead squats
3 round for max reps;
- 1 minute power cleans (60/40)
- 1 minute C2B pull ups
- 1 minute STOH (60/40)
- 1 minute bar hop burpees
rest 2 minutes betw een rounds.
Jimi was so fucked up today as the WoD was a partner workout that he kept on thinking it was a Friday. Guess what...clear sign we need to change that shit about a bit!
THIS is the workout that you want on a Friday night, screw your biceps, get your ass looking good!!
CrossFit Cardiff WoD
In one continuous set for the heaviest load possible:
5 Back Squats
10 Back Rack Walking Lunges
5 Back Squats
Rest as required. Repeat for a total of 3 sets.
No more mile repeats, amazing effort team!
Oh, and just so as everyone knows, we had a 5:32!! Personally I think Rory got lost and went the wrong way but I'm too slow to keep up with him to check.
Juuuuuuuuust throwing it out there....there's no way Matt Parry could run faster than that! ;-)
Thursday is the new Friday.
CrossFit Cardiff WoD
Within pairs, perform as many muscle ups* as possible in 15mins, but first you must complete:
8 Rounds of:
12 STOH (70/50kg)
50 Double Unders
Split the work as you see fit.
*the muscle up scale today will be 3 pull ups and 3 ring dips per muscle up.
Please post a number of total reps performed to comments...
There were some big numbers flying about tonight gang. PBs all over the place and then some good looking cleans during the EMOM. It was all designed to allow you to drill movement while using heavy load, so that when the load is reduced for metabolic conditioning workouts, it takes more and more to get you guys to fumble. That is the way you become bulletproof.
CrossFit Cardiff WoD
3 Rounds each for time of:
1 mile run*
Rest 10mins between efforts
*if you know that you are unable to run a mile in under 8mins, scale the distance to 1km.
Please post times to comments...
ust run as if you are being chase by a pick up truck full of school bullies...
Everyone LOVES and wall ball, the energy was high and the 7pm class was apparently the place to be in Cardiff tonight. You guys are going to have no problem cracking those walnuts this Christmas!!
CrossFit Cardiff WoD
A: Power Clean
1 - 1 - 1 - 1
B: Using 85% of the load from part A, perform 2 power cleans, 1 hang power clean for an EMOM 6mins. Reps must be unbroken. If you fail a lift then rest the remainder of that minute, do not repeatedly attempt the lift.
Please post loads to comments...
Let's start the week with a bang...
CrossFit Cardiff WoD
For time:
Row 2km
50 Wall Balls (20/14lbs)
25 Pull ups
Please post times to comments...
5 Rounds for Time
- 15 Back Squats (60/40)
- Run 400m
Bar must be taken from the ground
In Fight Gone Bad Format (For Reps)
(3 minutes work, 1 minute rest)
5 rounds of
- Abmat Sit Ups
- Lunges
- KB Snatches (16/12) - Use DB if no KB available
Score is total cumulative reps across all 5 rounds.
Well done today gang, some amazing times posted. Dave "Dreamboat" Douthwaite thought he'd posted the fastest time of the day at 3:23 until someone went sub 3..... You guys must really hate wall balls!
Tomorrow can also be a short WOD if you want to go hard.
5-4-3-2-1
50-40-30-20-10
Deadlifts (150kg/100kg)
Double Unders
Spend plenty of time warming up your deadlifts at progressively heavier loads.
I hope you’ve all now adopted an OnRamper after the partner WOD today, and by 'adopt' I mean take home and fed, obviously.....Or at the very least maybe got to know them a bit first before you do that.
Here's the new design we've decided on for our box, we hope you like it! Look out for some brand new merchandise including tees and Winter hoodies arriving later this month.
Tomorrow should be a short WOD….don’t make it longer than it needs to be!
21-15-9
- Burpees
- Pull-Ups
EMOM (Every Minute On the Minute) - 5 Wall Balls (start at the end of the 1st minute and then every minute thereafter)
The harder you go, the fewer wall balls you’ll end up doing.
So much good stuff happening this weekend.
Firstly, a massive well done to our 'Divided We Fall' Team who competed all weekend and represented our Box with heart and determination in Manchester. We are all massively proud of you guys. Awesome job.
Now get yourselves back safe and sound ready for this weeks programming!
Tomorrow sees a new group of On Rampers joining us from the November class. We have 13 new faces to welcome, so please say hi to them and make them feel at ease, or better yet, partner them in tomorrows WOD!
20 Minutes AMRAP (As Many Rounds As Possible)
In pairs - Share the work as needed
- 10 Overhead Squats (40kg Men/30Kg Women)
- 20 Power Cleans (40kg Men/30Kg Women)
- 30 Box Over Jumps (20" for both Men and Women)
- 40 Press Ups
Scaling options are available if the above loads are too heavy.
Hi guys, just a quick note to wish our DWF team the very best this weekend. Davs, Franco, Mel and Abbie will be competing as a team representing our box in Manchester in a national CrossFit competition over the next couple of days.
Keep your eyes peeled on social media and bombard them all with good luck messages. Go hard.
Partner WOD
20 minute AMRAP:
- 7 Power cleans (60/40)
- 7 STOH (60/40)
- 7 Box Jumps (24/20)
relay style complete 1 full round then swap.
Front Squat
the weight will be taken from the floor NOT THE RACK with the intention being to squat clean the first rep, however you can power clean and front squat from there if you chose to. Aim to hit a 10 rep max and don't be afraid to fail. if you fail a lift it means you're pushing the boundaries of your capacity, that's good!
They went with songs to the battle, they were young.
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.
They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.
When you go home, tell them of us and say,
For their tomorrow, we gave our today.
CrossFit Cardiff WoD
'Remembrance'
Within 18mins complete as many rounds and reps as possible of:
11 Hang Power Snatch (35/25kg)
11 Burpees
11 Thrusters (35/25kg)
11 Pull Ups
On the 11th minute, rest in silence for 1 full minute before continuing the WoD
Please post rounds to comments...
Every 5 minutes for 25 minutes. . .
. . . 400m run
simple but brutal, the WODs can't always be sexy but its usually the simplest things that are the most effective. Get on it!!
Big shout to girls this weekend competing in the Welsh Women's Throwdown. Rosie, Lucy, Carly, Cheryl and Mair all did the box proud, well done girls!!
now to the WOD!
For time:
- 50 wall balls
- 27 cal row
- 27 burpee over the rower
- 21 cal row
- 21 burpee over the rower
- 18 cal row
- 18 burpees over the rower
- 50 wall balls
