WOD - Monday 11th July 2016

July 10, 2016

Part A -

Front Squat

3 - 3 - 3 - 3 - 3

Each working set should be performed at least at 80% of your 1RM. Rest around 2mins between sets.

Part B -

For time:

21 - 15 - 9
Power Clean (60/40)
Burpees

500KG !!!

WoD - Friday 8th July 2016

July 7, 2016

Watch out for Franco re-setting the clock half way through your WoD. He likes to do that.

CrossFit Cardiff WoD

For Time:

60 HSPUs

1 mile run

30 Muscle Ups

1 mile run

15 Rope Climbs (15ft)

Please post times to comments...

I'm going to set Albert off after you all on the first run

WOD - Thu 7th July

July 6, 2016

Early post tonight, cos y'know.....

Tomorrow's WOD is:

Establish a 1RM C&J

WOD - Wed 6th July

July 5, 2016

A) Muscle up technique practice

B) Rope climb technique practice

C) Row 5km for time

Whether you are a football fan or not, whether you are Welsh or not.......everyone loves an underdog (and most people hate Ronaldo)

COME ON WALES!!!!!

WOD - Tue 5th July

July 4, 2016

Well done to everyone that attempted Barbara today. She is a very hard benchmark girl so don't be too disheartened if you were capped. Tonight, be sure to stretch out....well..... everything really :)

Time to work on dat arse again.

a) HSPU Technique practice

b) 3 Sets for Max load

3-6-3-6

BackSquat - WalkingLunge - BackSquat - WalkingLunge

WOD - Monday 4th July

July 3, 2016

"Barbara"

5 Rounds for time:

20 Pull ups
30 Press Ups
40 Sit Ups
50 Air Squats
Rest 3 minutes.

Congratulations to Ryan & Lisa on the birth of their beautiful little girl Freya Rose Hill. We can't wait to meet her!

WOD 1st July

June 30, 2016

Partner wod

20 minute AMRAP

row 200m

10 thrusters (40/30)

complete rounds

WOD - Thu 30th June

June 29, 2016

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

June 28, 2016

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

June 27, 2016

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

June 26, 2016

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

June 23, 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

June 22, 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

June 21, 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...

WoD - Tuesday 21st June 2016

June 20, 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

June 19, 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...