Partner WOD
Within 10 minutes establish a 1 rep max cluster each
5 min rest
For time:
21 - 15 - 9
- Clusters (35% of the combined total of the 1RM)
42 - 30 - 18
- Bar hop burpees
Don't know what a cluster is? Have a look at the video below.
With a 23 minute running clock . .
10 minute AMRAP:
- 30 double unders
- 15 power snatchs (35/25)
3 minute rest
10 minutes to establish a 1 rep max power snatch.
For time:
- 50 wall balls (20/14)
- 40 dmbbell snatch (45/35)
- 30 toes to bar
- 20 pistol squats
- 10 muscle ups
- 20 pistol squats
- 30 toes to bar
- 40 dumbbell snatch
- 50 wall balls
Part A -
- spend 10 minutes working on getting upside down, whether that be static holds against the wall or practicing handstand walks.
Part B - EMOM for 5 rounds complete:
- 1st min - 20/15 cal row
- 2nd min - 200m run
- 3rd min - 15 burpee box over jumps (24/20)
- 4th min - rest
This is going to be hard, really hard! scale if needed ensureing you complete the work Within the minutes.
Well done Aimee, Alice, Briony, Cath and Cheryl for competing in the Welsh woman's throwdown on Saturday. Great to see the amazing progress you've all made!
WOD
Part A - Establish a 7 rep max back squat.
Part B - 5 rounds for time:
- 7 front squats (70/45)
- 7 pull ups (or Chest to bar if possible)
this workout is designed to be fast and hard! I want you to choose a weight and a style of pull up (chest to bar or normal) that allows you to complete the workout in under 5 minutes.
Remembrance Day WOD:
AMRAP in 18 minutes;
- 11 hang power snatch (35kg/25kg)
- 11 burpees
- 11 thruster (35kg/25kg)
- 11 pull ups
On the 11th minute, rest in silence for 1 minute and then continue where you left off.
Those lunges tonight......The last time someones Glutes got stimulated like that was when Trump was in his prime and out on the town.
- 90 Double Unders
- 60 Cal Row
- 20 Deadlifts (100/70)
- 60 Double Unders
- 30 Cal Row
- 15 Deadlifts (100/70)
- 30 Double Unders
- 15 Cal Row
- 10 Deadlifts (100/70)
A) Muscle up practice
B) 30-20-10
- Hang Power Cleans (60/40)
- Front Rack Lunges (60/40)
- Toes to Bar
May your quads rest well tonight after the feast of Wall Balls. For tomorrow. We Snatch.
A) 10 minute EMOM
Squat Snatch
Build up to a Max effort
Rest 2 Minutes
B) 8 minute Max Snatch Power Output (weight x reps)
- 1 Squat Snatch
- 4 Bar Hop Burpees
After every snatch you have to perform the burpees. The work out is scored on your weight x snatch reps (ignore your burpees). For example if you managed to perform 20 snatches at 40kg then your score is 800 (The fact that you would have had to do 80 Burpees is just some extra fitness for you :) Alternatively you could do 10 snatches at 80kg and get the same score but will complete far fewer burpees.
3 Rounds for Reps
- 3 Minutes of Wall Balls (20lbs/14lbs)
- 2 Minutes of KBS (24kg/16kg)
- 1 Minute of Box Jumps (24"/20")
- Rest 2 Minutes
Happy Friday!!
Do something crazy and pick a partner you've never teamed with before, ask them if they have a dog!
CrossFit Cardiff Partner WoD
For Time:
Row 100cals
100 GHD Sit Ups
20 Rope Climbs
100 GHD Sit Ups
Row 100cals
Split the work as needed. Please post times to comments...
PLEASE...don't try this at home!!
How is everyone's glutes?
Please keep your eyes peeled for Suller, distinguishable as Captain America smelling of vomit. He was last seen hugging the toilet upstairs and has been MIA since.
CrossFit Cardiff WoD
'Helen'
3 Rounds for time of:
Run 400m
21 KB Swings (24/16kg)
12 Pull Ups
please post times to comments...
You lot a sneaky buggers! I program Power Cleans and you try and get a sly 100kg bicep curl in there...Conroy, you're the worst!!
CrossFit Cardiff WoD
Within 9mins complete an AMRAP of:
30 Box Over Jumps (24/20")
40 STOH (50/35kg)
50 Med Ball Cleans (20/14lbs)
please post rounds and reps to comments...
A picture of a rare species of mammal, possessing the capability to lick their own knees!
Didn't see that coming did you?! People nearly died, it crept out of nowhere. Nasty!
CrossFit Cardiff WoD
Power Cleans
1 - 1 - 1 - 1 - 1
3 - 3 - 3 - 3 - 3
Max out on the 1s before bring the load back for the 3s and work on technique. Touch and go reps, that look good!
Starting the week with a seriously old school benchmark makes me happy! Especially when it is soooooo much 'fun!'
CrossFit Cardiff WoD
'Air Force WoD'
For time:
20 Thrusters
20 SDHP
20 Push Jerk
20 Overhead Squats
20 Front Squats
Athlete must complete 4 burpees on the minute, every minute, as well as at the beginning, prior to their first thruster.
Loading 95/65lbs (42.5/30kg)
Happy 352nd Birthday to The Royal Marines
Partner WOD
For time:
- 60 double kettle bell clean and jerks (24/16)
- 600m run (if possible) with a kettle bell each
- 40 double kettle bell clean and jerks
- 400m run with kettle bells
- 20 double kettle bell clean and jerks
- 200m run with kettle bells
split the clean and jerks between you with one person working at a time. Run together.
check out the video bellow to see Matt Chan demoing clean and jerks with kettle bells.
Part A - every minute on the minute for 10 minutes:
- 3 power snatches (touch and go)
If you're not proficient at the movement use this opportunity to stay light and work on speed and technique. If you feel comfortable snatching then go heavy and build to a heavy set of 3.
Part B - for time:
21 - 15 - 9
- Overhead squats (40/30)
- Kettle bell swings (24/20)
- Box over jumps (24/20)
Every minute on the minute for 24 minutes complete (6 rounds):
- 1st min - 15 calorie row
- 2nd min - 12 bar facing burpee
- 3rd min - 9 chest to bar pull ups
- 4th min - 6 shoulder to overhead (75/50)
The idea is behind this is to increase aerobic capacity while also building muscular enderence in the pull up and STOH. Therefore it's important to complete movements fast/unbroken and well within the specific minute. In order to do this you may need to scale the movements, there will be plenty of ways to do this all of which will be explained in the class.
Part A - Establish a 7 rep max Front Squat.
When trying to establish a maximum load you should always go to failure. Be ambitious, get some weight on that bar and don't be afraid to fail!
Part B - complete for quality not for time
30 - 20 - 10
- GHD sit ups
- Strict Ring dips
just because it says 'not for time' doesn't mean it can't be fast, just make sure you put form/quality of movement before speed. It's not important to do this quick, it's important to do this well!
have a watch of these demo videos.
Had an amazing weekend competing in the coalition games! We had great teams representing the box and doing us proud. Also a shout out to all those that came down to watch; makes all the difference having you guys there for support!
WOD
Part A - 3 rounds for quality
- 10 Good Mornings
- 20 stationary lunges stepping back
Both movements are performed with a bar. Add load if possible but ensure you have good form when doing so. The purpose of this is to not only warm you up for part B but to help strengthen and activate your glutes/hamstrings.
Part B - 5 rounds for time:
- 10 Deadlifts (100/70)
- 20 wall balls (20/14)
the purpose of this is to make you hurt! (In a good way 😉)
