WOD - Thu 30th June

We are half way through the year. Take a look at the goals board then take a long hard look at yourself in the mirror. How's your year going? 

We had an interesting Gym record set by Lisa yesterday..... 14 Rx Pull Ups completed in a WOD in the same week that she's due to give birth! Which ironically is still more than Ryan can do......Nice work Lis. 

Tomorrow we catch up with a muscle group that may have thought it was having a week off so far.....

100 KBS (32/24) *

*everytime you put the bell down perform 20 walking lunges

#glutes

Hold on for Friday's Partner WOD you know you love it

WOD - Wed 29th June

Some of you may look at this WOD and think it's quite short. Well if your technique is perfect and you're fully warm then I suggest you use some of the remaining time before hand to get yourself into the appropriate headspace, because trust me, if you approach this with the required level of intensity then it will be plenty long. 

7 minute AMRAP

of the complex:

1 squat clean

1 front squat

1 jerk

....has to be unbroken to count as a rep.  

RX Weight is 75kg/45kg but choose a weight that allows you to keep moving all the way through (just)

WOD - Tue 28th June

Most of the morning crew were still hanging after a big weekend.  So much so, that someone asked what a sub for sit ups might be...... Now that's what I call a good weekend!! Work hard, play hard.

For Time:

• 40 Pull ups
• Run 800m
• 20 Pull ups
• Run 400m
• 10 Pull ups
• Run 200m

WOD - Mon 27th June

Welcome to a new week of fitness.  

Part a) "Annie"

50-40-30-20-10

• Double Unders
• Sit Ups

Part b) 10 Minute EMOM

3 Power Snatch (Aim to work up to 80% of 1RM)

WOD - Friday 24th June 2016

20 minute running clock:  

0-10 minutes - for time  

•  21 - 15 - 9 
• overhead squats (40/30) 
• pull ups  

10-20 minutes  - for time 

• 21 - 15 - 9  
• power snatch  (40/30)
• ring dips  

WOD - Thursday 23rd June 2016

Part A - For Time:

• 50 strict handstand push ups  

Part B - For Time: 

• 1000m row  

Part C - 3 rounds 

• 500m row 
• 2mins rest  

maintain the same 500m split pace as you 1km sprint  

WoD - Wednesday 22nd June 2016

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... 

WoD - Tuesday 21st June 2016

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...

Monday - 20th June 2016

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...

WoD - Friday 17th June 2016

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

WoD - Thursday 16th June 2016

Sprint chipper!  

CrossFit Cardiff WoD 

For time: 

Run 1 mile

75 GHD sit ups

25 Squat Snatch (50/35kg) 

please post times to comments...

WoD - Wednesday 15th June 2016

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!  

WoD - Tuesday 14th June 2016

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!!  

WoD - Monday 13th June 2016

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.

WOD - Friday 10th June 2016

 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

WOD - Thursday 9th June 2016

Back Squat  

10 - 8 - 6 - 4 - 2  

go as heavy as possible on each set. Rest as needed in between. 

WOD - Wednesday 8th June 2016

You can thank Mainsite for this one . . 

20 Minute AMRAP:  

• 5 C2B pull ups  
• 10 Ring dips  
• 15 Overhead squats (40/30)  

WOD - Tuesday 7th June 2016

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.

WOD - Monday 6th June 2016

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)

WOD - Sat 4th June

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.