5 rounds for time
15 Front squats (60/40)
400m run
Don't squat like this:
For Time:
Buy-in = 5 Rope Climbs
then straight into:
21-15-9
- Toes through rings
- KB Swings (24/16)
Seeing as its Thursday and I can't find any decent pictures of someone doing toes through rings, here's a throwback to when we had our drop box delivered all shiny and new.
Well done today guys. So often when there is a short AMRAP its easy to coast through it, but you all went at it hard today and that is where the magic happens. Its exactly that type of approach that will improve the rate of progress. Its a cliche, but its so true that you will get back what you put in.
Tomorrow we change gears slightly with more focus on technique and strength.
20 Minute EMOM (Every Minute on the Minute)
Perform the complex:
- 1 Squat Snatch
- 1 OHS
Increase the load gradually and aim to hit your max around 15 minutes
The morning crew hit this hard today, they were loving life carrying that barbell to the fence and back in the light drizzle.
Special shout out to Lucy Allen Rx'ing this one and smashing those STOH out like a boss. Awsome progress over the last few months!
7 Min AMRAP
- 15 Cal Row
- 15 Hand Release Press Ups
- Rest Exactly 5 Mins
7 min AMRAP
- 20 Double Unders
- 10 Pull-ups
What a weekend! Come on Summer, hang in there....
Tomorrow we welcome another batch of On Ramp graduates. If you see one loose in the wild be sure to say hello and then lead them gently by the hand back to the pain cave.
- 100 deadlifts (40kg/30kg)
- Run 200m with the bar
- 100 Hang Power Cleans (40kg/30kg)
- Run 200m with the bar
- 100 Shoulder to Overhead
- Run 200m with the bar
Share the work however you want, but run together with the loaded bar. Now go and find yourself a wingman.
Really impressive Deadlifting today guys, the 5pm class were Pb'ing all over the floor.
I have to mention Phil though. 210kg on the board after morning crew was a gauntlet thrown down which echoed all evening. Awesome work mate.
Friday Partner WOD
50-40-30-20-10
- Power Clean (50/35)
- Thrusters (50/35)
- Cal Row
Share the work however you want.
A.
3 rounds
- 15 Hip Extensions
- 10 Strict HSPU
B.
1 RM Deadlift
A) 3 sets
10 strict pull ups
10 strict ring dips
2 mins rest
B) 3 rounds for time
40 pistol squats
7 muscle ups
10 kettle bell snatch 32/24
A. Every 2 minutes for 20 Minutes
Perform the complex:
- 1 Clean
- 1 Hang Clean
- 1 Front Squat
Build the weight up gradually to a maximum effort
B. 5 Minute AMRAP
- 5 Bar Hop Burpees
- 5 Hang Cleans (60/40)
Just because the CrossFit Games season is over it doesn't mean we can't throw in the odd nostalgic trip down memory lane.
Tomorrows WOD is 12.3
18 Minute AMRAP
- 15 Box Jumps (24"/20")
- 12 STOH (50/35)
- 9 Toes to Bar
Predictably, Froning won this for the guys in 2012 with 531 reps (14 round & 12 STOH) and Kristen Clever for the girls with 540 reps (15 Rnds)......Back in 2012, I Got 7 rounds exactly :)
Now this workout is NOT complicated! Do NOT do a SULLER!!!
CrossFit Cardiff WoD
3 Rounds for time:
9 - 15 - 21
Power Snatch (60/40kg)
Overhead Squat (60/40kg)
GHD Sit ups
Please post times to comments...
It is NOT 9 reps of each movement, and then 15 of each, 21 of each!! It IS 9 snatch, 15 squat, 21 GHD, repeat for 3 rounds.
It is a special WoD today gang, we push ourselves to 'Mikey B' levels of hurt in order to celebrate Hannah getting old as f**k!!
High five her, deliver mahussive chest bumps, all in aid of one more year of increased wisdom! Lessons learnt...don't cut your hair really short and NEVER, on any circumstance accept a Sink The Bismarck from a grinning Davs.
Penblwydd Hapus you legend! I hope you have a wicked day and enjoy the inevitable pain!
CrossFit Cardiff WoD
'Hannah'
For time:
100 Double Unders
80 STOH (35/25kg)
60 Box Jumps (20")
40 Hang Power Cleans (35/25kg)
20 HSPUs
Complete the rep scheme of 5 - 4 - 3 - 2 - 1 of rope climbs between each movement.
There were too many awesome pictures to choice from, mainly with a massive smile!
Surprise mid week partner WoD! Give you guys a little 'break' (😳😬) after a hard couple of days!
CrossFit Cardiff WoD
14min AMRAP:
3 Power Cleans (70/50kg)
6 Front Squats (70/50kg)
9 Bar over burpees
This is a 'you go, I go' workout. Please post rounds and reps to comments.
Time to kick your own butts into lat DOMs hell! Goooooood luck with brushing your teeth for the rest of the week!
CrossFit Cardiff WoD
'Nicole'
20min AMRAP:
Max reps pull ups
Run 400m
Your score is you total number of pull ups as well as your number of rounds.
please post times to comments...
Welcome to a new week of fun filled fitness! Today is hard and fast, make it buuuuuuurn! Can anyone go unbroken?
CrossFit Cardiff WoD
5 Rounds for time:
20 Med Ball Cleans (20/14lbs)
10 Dumbbell Push Press (2x45/35lbs)
Please post times to comments...
Tomorrow is a Partner WOD. You may not be speaking to your partner by the end of it though......
25 Minute AMRAP
- 20 Wall Balls (20/14lbs)
- 100m Run
- 15 KB Swing (32/24)
Each Partner completes a full movement before switching. If you break the Wall Balls or KB Swings, then YOUR PARTNER has to perform a 5 burpee penalty before you can carry on.
I can't tell you how pleased I am with myself for thinking up this little twist. I literally can't stop smiling.
within 10 minutes
21-15-9
Burpees
Calorie Row
max rep squat snatches (40/30)
score is number of squat snatches
(Couplet is capped at 5 minutes)
"The Old No.5"
5 Rounds For Time:
- 5 Burpee Box Jumps
- 5 Power Cleans (85/55)
- 5 Front Squats (85/55)
- 5 TTB
- 5 Muscle Ups
......A couple of blue plates on a female bar is a sexy look. Just saying.
Hope you've all enjoyed the extra day off. If any of you trained today I understand if you may need a day or two to recover..... Tomorrows WOD is a belter.
- 100-80-60-40-20 DU
- 50-40-30-20-10 OH Lunges on the spot (35/25)
- 5-4-3-2-1 Rope Climbs
Dont forget tomorrow is a Bank Holiday so opening hours will be 10am-12pm with a class at 11am. WOD will be coaches choice and that coach will be the birthday boy himself Dafydd Dennis.
See you all tomorrow for some Bank Holiday love. WOD class is at 11am.
