'Double Grace'
For time: 60 Clean and Jerks (60/40)
For time complete:
- 75 Front Squat (60/40)
- 75 Pull Ups
- 75 Burpees over bar
Complete this anyway you chose. Break it into rounds or complete it as its written, it's up to you!
Tonight, it became blindingly obvious who used which hand to...write with! 😉
Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out.
CrossFit Cardiff WoD
10 Rounds for time of:
100m Sprint
10 KB swings (32/24kg)
100m Sprint
10 Burpees
Rest 1min
Please subtract 9mins from your total time and post to comments.
I know what you lot are thinking, you want today's workout to be another one of CrossFit Cardiff's benchmarks right? I agree, I think seeing as it left Hannah unable to deadlift a wall ball then it passes the test!?
That is what you were thinking right? And nothing about why I was yelling "cock and balls" out and McKenna during the 6pm class. Thought so.
Could you all like and comment below if you would like Canada to come back from Canada once she has stopped F'ing around ooooooooout there please!
CrossFit Cardiff WoD
3 Rounds for time of:
3 Rope climbs
15 Overhead Walking Lunges (45/35lb dumbbell in right hand)
3 Rope climbs
15 Overhead Walking Lunges (45/35lb dumbbell in left hand)
Please post times to comments....
Who wants an 11am class on Xmas Eve?? Speak up team.
What is not happening is an 8pm class as I did one year. Couldn't get out of the gym even on Christmas Eve.
So today's workout was purposefully placed in order to ensure that you weren't required to perform anything too crazy on hang over day number 2. Tomorrow though...not so much. Enjoy...
CrossFit Cardiff WoD
For Time:
100 Cal Row
100 Double Unders
75 STOH (40/30kg)
75 Air Squats
50 Hang Power Cleans (50/35kg)
50 GHD Sit Ups
25 Deadlifts (80/60kg)
25 HSPUs
*there will be a 25min time cap on this workout.
Please post times to comments...
So thats another Xmas Party in the books.... Well represented gang.
Tomorrows WOD
Every 3 minutes perform a set
- 6-6-6-6-6 Weighted Pull Ups
- 3-3-3-3-3 Strict Press
Given we are now entering the Christmas period and people start to travel back to their families, we will be temporarily reverting to one coach in the evening for a few of the classes. We'll be back to normal in January.
Also the Xmas opening hours will be as follows:
- Xmas Eve - Half Day (Morning crew as usual, then open through to midday)
- Xmas Day - Davs will be doing 150 burpees at the box, check FB for timing if you want to join him
- Boxing Day - Closed
- 27th-31st - 10AM - 12PM
- New Years Day - Closed
- Normal hours after that
Before we cut loose and enjoy ourselves at the legendary annual Christmas Party, lets earn it. This is the most horrendous fun WOD......
THE 12 DAYS OF CHRISTMAS
The following movements will be completed in the same fashion as the song, if you can't remember how the song goes, Jon Hares has offered to sing it to you all tomorrow before the WOD.
- 1 Deadlift (150/100)
- 2 Muscle Ups
- 3 Box Jumps (30/24)
- 4 Press Ups
- 5 Pull Ups
- 6 Power Cleans (60/40)
- 7 Hip Extensions
- 8 GHD Sit Ups
- 9 Wall Balls (20/14)
- 10 Burpees
- 11 Double Unders
- 12 Squat Snatches (60/40)
So the WOD will be 1 Deadlift, 2 MU/1 Deadlift, 3 Box Jumps/2 MU/1 DL, 4 Press Ups/3Box Jumps/2MU/1DL.....etc all the way until you have done 12 Squat Snatches.
Time Cap is 35 minutes.
If the usual crowd of you turn up tomorrow this is going to take A LOT of organising which should be beautiful carnage, but please can I ask you to make an extra special effort to listen to EVERYTHING the coaches say. That way, we may all just make it through this!!!
PARTY STARTS FROM 6PM IN FACE 11. THERE IS SOME BUFFET FOOD AT 7PM AND LIVE MUSIC THROUGHOUT THE EVENING. WE HAVE THE WHOLE PLACE TO OURSELVES BUT THE PLAN IS TO HEAD INTO TOWN LATER!!
...and to conclude the weeks slightly alternative programming, lets do a team WOD during the week!
See you beautiful people on Saturday night X
In teams of 3
40 x 10 metre Farmers Walk shuttles (32/24) - share the work as needed
Row 2km & 100 burpees (Two people share the burpees, one person rows at the same time- rotate rower as needed)
20 x 10 metre double Front rack KB lunges (24/16) - share the work as needed
Row 1km & 50 burpees (Two people share the burpees, one person rows at the same time- rotate rower as needed)
So about those Thrusters.......Sorry like.
a) Establish a 1RM Turkish Get Up (up to a max of 32kg)
Here's an instructional video
Start light and gradually build up.
The weight has to be completed on each arm for it to count.
b) 30-20-10
- Plate GTOH (20/15kg)
- Box Jumps*
*After every round, run 200m with the plate.
If you haven't collected or paid for your hoodie yet, can you please do so tomorrow! Don't make me name and shame you.
New T-shirts are at the printers and will hopefully be in by the weekend.
Tomorrow is all about the Thrusters....... and your mental strength.
One set of Max reps each
- Thrusters @ 70kg/50kg
- on 3 minutes Thrusters @60kg/40kg
- on 6 minutes Thrusters @50kg/35kg
- on 9 minutes Thrusters @40kg/30kg
- on 12 minutes Wall Balls (20/14)
Score is total accumulated reps.
Just to be clear, DO NOT try a 3 minute AMRAP at each weight. You get one go, and its a max effort for reps. Once you drop the barbell you can't pick it up again until the next round with a lower weight.
Go on, admit it, you enjoyed the bleep test didn't you!? ......
Big shout out to the CrossFit Community for coming together and deciding collectively to bestow a 98 burpee penalty on Lucy and big respect to her duly smashing them out like a boss.
A precedent has now been set!
Back to more familiar programming tomorrow.
A) 15 minute EMOM - Overhead Squats
From the floor and try to add weight each minute. The objective is not to set a PB, but to Overhead squat as close to perfection as you can whilst adding load. Focus on form.
B) Annie
50-40-30-20-10
- Double Unders
- Ab Mat sit ups
Happy Monday, today we're taking you back to your school days. Enjoy the trip down memory lane.
A) Muscle Up Technique
If you have Muscle Ups then perform a 7 minute EMOM. The number of muscle ups each minute must stay the same and if you fail any minute then you must record a DNF so check your ego and pick a sensible number.
B) Bleep Test
For those of you that didn't do this in school and are not sure what this is, that is probably a good thing.
It involves having to run between two cones spaced 20m apart. You have to arrive at the cone before or at the 'bleep', the difficulty increases over time as the bleeps get quicker. if you miss two consecutive bleeps then you're out. Don't worry, as always, there's plenty of time to warm up and try it out before we start.
CrossFit Cardiff WoD
In Pairs, for time:
15 - 12 - 9 Box Jumps (30/24")
15 - 12 - 9 Handstand Push Ups
15 - 12 - 9 Dumbbell Squat Cleans (45/35lbs)
15 - 12 - 9 Ring Dips
Each athlete will complete all the reps. Person 1 will perform 15 box jumps, person 2 performs 15 box jumps, and then 12 and then 9 and continue until all movements are completed.
Please post times to comments...
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...
