WOD - Monday 8th August

August 7, 2016

This is my first week of programming since Games Week, and more importantly my first chance to punish you lot after destroying my house…….

Also, tomorrow is Woody’s Birthday so if you see her give her a hug and a kiss (chances are she’ll probably hug you first though). Most of you will know Woody and her magic healing hands, if you’re not sure who she is though, she’ll be the one throwing the barbell around like its a PVC pipe and may have a small child or two going crazy around her! Happy Birthday Woodster!

With a running clock and working only in the first half of each minute

Minutes 1-5 - Max Rep Thrusters (40/30)
Minutes 6-10 - Max Rep Burpees
Minutes 11-15 - Max Rep Calorie Row
Minutes 16-20 - Max Rep Toes to bar

Your score is the total reps.

Payback is a bitch ;)

WOD - Friday 5th August 2016

August 4, 2016

PARTNER WOD!!!

30 minute running clock:

15 mins to establish a 3RM power clean each

straight into

15 mins AMRAP:
3 power cleans (60/40)
6 press ups
9 air squats

(You go I go rounds)

WOD - Thursday 4th August 2016

August 3, 2016

Part A - For Time:

30 bar muscle ups

(There will plenty of scaling options)

Part B - Suicide sprints

5 meters and back
10 meters and back
15 meters and back
20 meters and back
25 meters and back

This is 1 round. You will complete 3 rounds with a 1 minute rest in between. Go as hard and as fast as you can for each round!!!

WOD - Wednesday 3rd August 2016

August 3, 2016

'Jack'

20 minute AMRAP:

10 Push press (50/35)
10 kettle bell swings (24/16)
10 box jumps (24/20

WOD - Tuesday 2nd August 2016

August 1, 2016

For Time:

10 Squat cleans (80/60)
8 Squat cleans (90/65)
6 Squat cleans (100/70)
4 Squat cleans (110/75)
2 Squat cleans (120/80)

You may recognise this from the Crossfit Games. If you don't recognise it, it's probably because you had drank 1 to many of Hendys special cocktails!

WOD - Monday 1st August 2016

August 1, 2016

Part A - Every minute on the minute for 15 mins:

1 hang squat snatch

Here's Klokov doing it with 190KG!!!

Part B - for time:

30 - 20 - 10
Overhead lunge
Pull ups

the lunges will be performed on the spot stepping back to simulate a walking lunge.

WOD - Friday 29th July

July 28, 2016

Hey there Friday you sexy thing.

.....lets do our Friday thing.

PARTNER WOD!

Row 2k
80 GHD Sit Ups
10 Rope Climbs
80 HSPU
10 Rope Climbs
Row 2k

Split the work as needed.

WoD - Wednesday 27th July 2016

July 26, 2016

There was some big tin being thrown about tonight! Soon to be resulting in asses breaking away from their jeans before you know it!

You can have an ass that will turn heads while walking down the street, or you can have jeans...your choice!

CrossFit Cardiff WoD

Within 12mins, complete an AMRAP of:

10 C2B Pull Ups

20 Box Jumps (20")

30 Back squats (40/30kg)*

please post rounds and reps to comments...

*no racks

WoD - Tuesday 26th July 2016

July 25, 2016

Well "if" you got through the workout "Brigsy" without dying then congratulations, he are a fully certified bad ass and may be currently suffering from uncontrollable twitching or cramping!

I seem to remember it passing after 17 hours.

CrossFit Cardiff WoD

For maximum load:

2 Power Cleans

1 Hang Power Clean

Resting is cool, breaking the set is not.

please post loads to comments...

WoD - Monday 25th July 2016

July 24, 2016

Congratulations to Team CrossFit Yas for podiuming on third first appearance at the CrossFit games. What an effort!

And now to last night, thank you to Hendy for donating your house to drunken debortuary, it was awesome but guess what happens when you hire hot tubs...things get messy!!

CrossFit Cardiff WoD

For time:

150 Wall Balls (20/14lbs)

EMOM 10 SDHP (35/25kg)

On completion of the wall balls, run 1 mile.

WOD - Saturday 23rd July

July 22, 2016

And so Games Week comes to a close. I hope you've enjoyed it.

As promised at the start of the week we will finish in style/pain. With 'Murph'

This came up last year in the Games. It made some of the fittest people reassess what they were doing with their life so chose your scaling option wisely.....

To do this work out Rx it will be UN-PARTITIONED WITH A WEIGHT VEST. Exactly as written above.

Scaling option 1 will be to Partition it as per the Crossfit Games today 5 Rounds of 20-40-60
Scaling option 2 will be as above without a weight vest
Scaling option 3 will be as above but half reps.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor".

WOD - Fri 22nd July

July 21, 2016

"Naughty" Doesn't really cover the Nancy that I was with tonight. She should really be called, "Filthy Hanging Nancy".

Anyway, Games week continues with one eye on Saturday we take the time domain down a little.......

Tomorrow we take you back to 2010, the first year that the Games were held in the Stubhub Arena (Then called the HomeDepot Arena).

These days this workout would be destroyed by Games Level Athletes, but back in 2010 it was a different story. It caused absolute havoc (video here). Keep your eyes peeled for the 'unknown' Camille in her first ever Games event.

2010 - Event 1 "Amanda"

9-7-5

Muscle Ups
Squat Snatch (135/95lbs)

WOD - Thu 21st July

July 20, 2016

So maybe we tried to fit too much into the class today! Sorry if some of the classes overran, We put a lot of thought into making this a bit of fun and something a little different. Hopefully you enjoyed it.

In other news, the games have started!! The first two workouts were a 7km Trail run quickly followed by a Deadlift ladder. This is a repeat of the 2009 first two workouts. They've obviously seen what we're doing here at CFC and realised that is a great idea so have just copied us.

Tomorrow we go back to the 2013 Games.

2013 - Event 7

Naughty Nancy

4 Rounds for time

Run 600m
25 OHS (65/42.5)

Josh Bridges to beat at 16.31

Anyone Rx'ing this will get first dibs on the hot tub on Saturday.

WOD - Wed 20th July

July 19, 2016

We said this week was going to be tough......

a) Event 8 -2014 - Speed Clean Ladder - video here

This will be organised as a knock out tournament and have a series of heats at progressively heavier weights. There will be a scaled division and then a less scaled division for both male and females. Nobody is doing this Rx as that went up to silly weights.

b) Final Event - 2014- Double Grace - video here

60 Clean & Jerks (60kg/40kg)

WOD - Tue 19th July

July 18, 2016

Games week continues…. Can anyone Rx them all?

Tomorrow sees two cheeky triplets from back in the old Preebok days when the games were still held on Dave Castros ranch (2009) and when Froning was much lighter (2010). Can you do any better than these guys?

Event 4 – 2010

AMRAP 8 Minutes

7 DL (143kg/93kg)
Sprint across Gym
14 Pistols
21 DU
Sprint Back

(This was actually a 7 min AMRAP in the games but 8 minutes works better for us).

Top score was: 5 Rounds and 11 DU by The champ himself Rich Froning.

Video Link here

Rest 8 minutes, then

Event 7 – 2009

AMRAP 8 Minutes

4 HSPU (to a 4 inch deficit)
8 KBS (32/24)
12 GHD

Top score was: 7 Rounds and 4 HSPU By Patrick Burke

Video Link here

WOD - Monday 18th July

July 17, 2016

Welcome to Games Week.

For those of you that don’t know, this weekend marks the 10th Annual CrossFit Games. The worldwide search for the Fittest Men, Women and Team which takes place in California. The 2016 process, started back in February with the Open which many of you suffered in.... I mean participated in.

In order to mark the event, there’s a BBQ and Hot Tub party at my house on Saturday where we will be showing the games into the night, so if you haven’t already I suggest you book your place ASAP.

Before that happens though we have a weeks worth of Programming to get through, and this year like last, we will be programming past CrossFit Games WOD’s in a week long celebration/shitfest.

As you can imagine, the CrossFit Games WOD’s are hard. We make no apology for this….. its time to put on your big girl pants and go hard. This will culminate in us doing Murph on Saturday before the party.

But lets not get ahead of ourselves….

Monday is adopt an onramper. We love these new guys, make them feel at home and reassure them that this is a great week to be alive.

Heavy DT (in Pairs) - This appeared in the 2015 Games

5 Rounds