It's time to test your fitness...
CrossFit Cardiff WoD
'Kelly'
5 Rounds for time of:
Run 400m
30 Box jumps (24/20")
30 Wall Balls (20/14lbs)
please post times to comments...
A little while back...
MCKENNA!!!! Happy Birthday you udder milking, ox tail cooking ninja!! What a legend you are, such a good human, always at hand to welcome others into the gym! Supporting everyone until the end with a huge beaming smile!
You are loved by all and for a very good reason! One of the biggest characters in our community!
Penblwydd Hapus!
CrossFit Cardiff WoD
A: 10 - 10 - 10
Hip & Back Extensions
B: Deadlift
10 - 10 - 10 - 10 - 10
please post loads to comments...
Your fitness increased so much due to last week's thrashing, that this week will be a breeze! You worked hard, reap the benefits.
So Laura Proddow is a bit of a dude, we all know this! Juuuuuuust incase you needed any other proof, she is selflessly running the Welsh 3 peaks in order to raise money and awareness for PAPYRUS (a national UK charity dedicated to the prevention of young suicide).
Really not an easy task, but one that can be made more so via the huge support that I know you lot are able and willing to give her.
If you could, take just a few minutes to read her full story, make yourself coffee for a week and donate the money you would otherwise spend. If you want to remove the hassle even further, leave that pesky change that is weighing down your jeans (make sure you squat more and that won't happen anyway) at reception and I will donate it myself.
The gym will match whatever is accumulated.
You can read the full story here
CrossFit Cardiff Partner WoD
As a pair complete for time:
50 - 40 - 30 - 20 - 10
Hang Power Cleans
Front Squats
STOH
Loads will increase as the reps decrease, in the following increments:
Guys: 40, 50, 60, 70, 80
Gals: 30, 35, 40, 45, 50
Please post times to comments...
SORRY for the super late post...I was in a food coma!
CrossFit Cardiff Partner WoD
8min AMRAP
7 Deadlifts (120/90kg)
5 Push Jerks (90/70kg)
One athlete is to be working at one time. Complete using a you go, I go style.
please post rounds and reps to comments...
Someone go and get one! #gotbeef
Sprint chipper!
CrossFit Cardiff WoD
For time:
Run 1 mile
75 GHD sit ups
25 Squat Snatch (50/35kg)
please post times to comments...
Sweaty sh*tfest hey?! You lot rocked, but will be needing to buy new jeans to contain those new GLUTES!
CrossFit Cardiff WoD
10 Rounds for time of:
5 HSPUs (deficit of 1x20kg plate)
10 Pull Ups
25 Double Unders
please post disgustingly fast times to comments...
Beanie and gloves in June...a big 🖕🏻to the world from the Agro Midget! Who by the way...give zero fu*ks!
I'm sorry for today! But I won't promise it won't happen again!
CrossFit Cardiff WoD
20min AMRAP:
10 overhead walking lunge (45lb DB left hand)
20 wall balls (20/14)
10 overhead walking lunge (45lb DB right hand)
20 box jumps (20")
Please post rounds to comments...
Let's do this Lisa!!
We are going to start the week with a large bang...it will be the sound of your lungs exploding! But don't worry yourselves one little bit...it will be fun! Ish!
CrossFit Cardiff WoD
A: Within 15mins establish a 1RM Back Squat.
B: For Time:
2,000m Row
While rowing complete death by burpees. Athletes will begin behind the rowers and perform 1 burpee on the 3...2...1...GO before rowing as far as possible in the remaining time. At the top of the each minute, athletes will get off and perform the required number of burpees before either reaching 2km or failing to complete the reps within the minute.
Row as hard as you can for the initial few minutes when the burpee numbers are low.
GOOD LUCK.
Strength in Depth Qualifier
For Time:
40 Wallball 10ft/9kg, 9ft/6kg
30 Deadlift 30kg/20kg
20 Power Snatch 30kg/20kg
40 Wallball
30 Deadlift 45kg/30kg
20 Power Snatch 45kg/30kg
40 Wallball
30 Deadlift 60kg/40kg
20 Power Snatch 60kg/40kg
Must tag partner after every transition
Time cap 20:00mins
Back Squat
10 - 8 - 6 - 4 - 2
go as heavy as possible on each set. Rest as needed in between.
You can thank Mainsite for this one . .
20 Minute AMRAP:
- 5 C2B pull ups
- 10 Ring dips
- 15 Overhead squats (40/30)
7 Rounds:
- 1 minute to complete a 200m run
- 1 minute to complete a 15/12 calorie row
- 1 minute to complete a 15 burpees
- 1 minute rest
Record the time it takes you to complete each movement. If you can't complete the movement within the minute then scale it back.
Hope you all had a good weekend!!
PART A
- Establish a 1 rep max power clean and push jerk
PART B - Grace
- 30 clean and jerks for time (60kg/40kg)
You lucky people have so much to look forward to tomorrow. Not only will I coaching, but I'm going to programme the worst WOD that I've ever done!
I'll soften the blow a little by making it a Partner WOD though.
Partner "Bull'
2 Rounds
- 200 Double Unders
- 50 Overhead Squats (60/40)
- 50 Pull ups
- Run 1 Mile.
Share the work as you wish. Both do the run.
In Honor of:
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Want abs and guns ready for the beach? This will be the best way!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
25 - 20 - 15 - 10 - 5
5 - 4 - 3 - 2 - 1
Double Unders
GHD Sit Ups
Muscle Ups
Please post times to comments...
PB snatches and PB 2k rows flying about alice oover the plats tonight. Loved it!
Tomorrow we get the chance to compare ourself with the best in the business...
CrossFit Cardiff WoD
"Legless"
For time:
21 Thrusters (95/65lbs)
3 Legless Rope Climbs
15 Thrusters (95/65lbs)
2 Legless Rope Climbs
9 Thrusters (95/65lbs)
1 Legless Rope Climb
If you fancy seeing something special, then click below and take yourself to the 45th minute...
https://www.youtube.com/watch?v=cEpXh1L2rZ4
Regionals gone for another year! The blues are sooooo bad! Who wants a team next year? Names to comments...
CrossFit Cardiff WoD
A: Within 10mins
Row 2,000
B: Within 10mins
Establish a 1RM snatch
Part A will run from 0-10mins, part B from 10-20mins.
Please post times and loads to comments...
What could possibly go wrong?
15 Minute AMRAP
200m run
20 Dumbell Snatch (45/35)
10 TTB
#PurpleRain
Remember it's a bank holiday! We're only open from 10:00 to 12:00 with a WOD class at 11:00.
Big shout out to a good friend Elliot Simmonds and his team CrossFit Yas who have been competing at regionals this weekend. Not only that but they've managed to qualify for the CrossFit Games!!! What a massive achievement! Looking forward to watching them throwdown in July.
WOD:
Come down to find out!!
We have not forgotten about our new On ramp intake this week. So our Friday Partner WOD will be focussed on adopting and saying high to any new faces you see in the box. You know the drill guys, give them a cwtch they're probably bricking it.
Partner WOD
- 1km Row
- 200m Farmers Walk (32/24)
- 50 Clean & Jerks (60/40)
- 200m Farmers Walk (32/24)
- 1km Row
Split the work however you want.
ALSO, DONT FORGET ITS BANK HOLIDAY MONDAY SO WE'LL BE OPEN 10-12 WITH A WOD AT 11.
Now, time for the Regional Weekend - Madrid style
