Mary
20 minute AMRAP:
- 5 Handstand Push Ups
- 10 Pistol Squats
- 15 Pull Ups
For Time:
30 - 24 - 18
- Deadlifts
- Hang Power Clean
- STOH
Weights at 50kg/35kg
PART A
Establish a 1 rep max back squat
PART B
- 1 minute max distance row
- 30 second rest
- 1 minute max distance row
- 30 second rest
- 1 minute max distance row
Your challange is to row a total of 1000m if you're a dude and 800m if you a chick. Good luck!
Pinch...punch...first of the month. This is no April fools...
CrossFit Cardiff Partner WoD
'Big Sexy'
For time:
10 Rounds of:
6 Deadlifts (140/100kg)
6 Burpees
5 Cleans* (100/70kg)
5 C2B Pull Ups
4 Thrusters (70/50kg)
4 Muscle Ups
Athletes will segment the work as they see fit - with one athlete moving at a time - the other resting. Unless in a mixed gender pairing, one bar shall be used, de-loaded and re-loaded as dictated by each movement.
Any style of clean is permitted, so long as the load is taken from the floor: power; squat or split.
Sgt. Lance "Big Sexy" McLean, 38. of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff's Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton.
Tough WoD today, good work on hammering through it. There were some awesome looking HSPUs and big leaps on load and improved movement with the cleans.
Push yourself, never be afraid to fail and turn the volume down on that little voice inside your head. Regularly do things that scare you.
Now tomorrow...think like Mo
CrossFit Cardiff WoD
A) 3 Rounds each for time:
Row 500m
Run 400m
Rest 5mins
B) 4 Rounds of:
20 Hip Extensions
30s L-Sit hold
Vanity corner for the up and coming summer months!
Please post times to comments...
Some big loads and huge PBs being thrown about today, nice job all! Let's see what happens when we couple some moderately heavy cleans with a tricky gymnastics movement.
CrossFit Cardiff WoD
For time:
30 - 24 - 18
15 - 12 - 9
Handstand Push Ups
Hang Power Cleans (80/60kg)
Please post times to comments...
I'm thinking about organising a calendar, with pictures of you guys for each month. We have already had some interest with the month of April having being already snapped up, picture displayed below...
I hope you guys have enjoyed your Easter break. Time to get back to the box, with normal class timings, to smash yourself clean of Easter eggs or millionaire shortbreads! 😉
CrossFit Cardiff WoD
A: Snatch
1 - 1 - 1 - 1 - 1
B: Snatch
5 - 5 - 5 - 5 - 5
The focus of part A is to establish a new 1RM. Take 75% of part A and keep that load for part B , work on effciency of movement for these reps. Take as much rest as needed to make them unbroken sets.
Please post loads to comments...
Monday: For time:
1 round of:
100 double unders
50 Air Squats
25 Push Press (40/30kg)
Then 2 rounds of:
60 Double Unders
30 Air Squats
15 Push Press (40/30kg)
Then 3 rounds of:
40 Double Unders
20 Air Squats
10 Push Press (40/30kg)
Thank you CrossFit.com
Next year we are going to reconsider programming workouts ourselves during the open.
CrossFit Cardiff WoD
16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
Start each round with a 400m run
21-15-9
- CTB Pull Ups
- Power Cleans (60kg/40kg)
(so it's 400m run, 21 CTB, 21 PC, 400m run etc etc finishing on 9 PC's)
Here's a Venn diagram that has no relevance to the above.
Easter Weekend Opening Hours.
Good Friday - 6.30am - 8am & 10am - 12pm
Saturday - Usual hours (10am -12pm)
Easter Sunday - Closed (But check FB as I may be around to open for a couple of hours in the morning)
Easter Monday - 10am-12pm (Although Davs will probably be around in the PM if anyone wants to do 16.5 who didn't have the chance to do it Friday)
a) Squat Therapy
b) AMRAP 20 Minutes
- 10 Thrusters (35kg/25kg)
- 10 Burpees
- 10 Box Jumps (24"/20")
There is a chance that this WOD may bare some resemblance to 16.5 given 2 of the three of these movements haven't come up in the open this year yet. Do what you will with that information.
Thanks to all those that chipped in to lend me various pieces of clothing to WOD in tonight. I thought I may have to train in my pants for a second!
5 rounds.
each set (18 reps) unbroken. Rest as needed between sets
- 6 front rack lunges
- 6 front squats
- 6 front rack lunges
Go heavy!
Its time to welcome another batch of On Rampers. Please keep an eye out and make them feel welcome. You were all new once, and you all remember how much you were shitting yourselves before your first class.
Partner WOD
Split the work however you wish
- Row 1k
- 200 Double Unders
- 30 Push Press (40kg/30kg)
- 40 TTB
- 30 Push Press (40kg/30kg)
- 200 Double Unders
- Row 1k
CHIPPER!!!
CrossFit Cardiff WoD
16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Please post times to comments....
Within 6 minutes:
- 75 Double unders
- 25 Hang power clean (50/35)
- Max calorie row
- 6 minute rest
Within 4 minutes:
- 50 Double unders
- 20 Hang power clean (50/35)
- Max calorie row
- Rest 4 mins
Within 2 minutes:
- 25 Double unders
- 15 Hang power cleans (50/35)
- Max calorie row
Within 6 minutes:
- 75 Double unders
- 25 Hang power clean (50/35)
- Max calorie row
- 6 minute rest
Within 4 minutes:
- 50 Double unders
- 20 Hang power clean (50/35)
- Max calorie row
- Rest 4 mins
Within 2 minutes:
- 25 Double unders
- 15 Hang power cleans (50/35)
- Max calorie row
Time to test a benchmark. . .
'Cindy'
- 20 minute AMRAP:
- 5 pull ups
- 10 press ups
- 15 air squats
Chris Spealler's score is 38 rounds!!!
3 Rounds For Time:
- 400m Run
- 10 Power Snatch (60kg/40kg)
Rest as needed then establish a 1 rep max power snatch.
Happy Monday!!!
Part A - Back Squat
- 7 - 7 - 7 (complete each set at least at 80% of max, but try and go heavier)
Part B - For Time:
- 21 - 15 - 9
- Dumbell thruster (45lbs/35lbs)
- Ring dips
Dave Castro is fully aware that you are completing these workouts on Friday nights, known as he is ensuring that your forearms and biceps look the business for when you hit the town later on tonight.
For forearms a little less like Popeye, listen to The Director of Training, original "Nasty Girl" and complete and utter badass legend, Nicole Carroll..."use your hook grips!"
CrossFit Cardiff WoD
16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Please post total reps to comments...
Jon Hares is ready for 16.3