10 Minute EMOM
- 1 Rope Climb
- 1 Power Clean (100/70)
Rest 5 minutes
then 5 Minutes Max distance row - (Can anyone break 1,500m?)
Today it is with a heavy heart that we say goodbye to one of our coaches. It's all been said already so lets not get emotional again. Franco Morris you will be missed.
Im going to call this "Jelly Legs"
3 Rounds for Time
5 Squats with plate
5 OH Lunges
5 Squats with plate
5 OH Lunges
5 Squats with plate
5 OH Lunges
5 Squats with plate
400m run
The Squats and lunges must be performed unbroken with a plate. If you break then restart with a lighter plate. Hold the plate wherever is convenient during the Squats. Rx weight is (20kg/15kg). Yo do not need to run with the plate!
Tonight's workout was tough. Both technically demanding with a challenging load.
Take note of your time. We will do that again.
CrossFit Cardiff WoD
'The Filthy Fifty'
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (20/15kg)
50 Back Extensions (Hip Extensions if you have never performed these before)
50 Wall Balls (20/14lbs)
50 Burpees
50 Double Unders
please post times to comments...
Choose a challenging weight for this, you may fail a rep or two...that's ok!
CrossFit Cardiff WoD
3 Rounds for time of:
4 Squat Snatch (80/60kg)
8 Pull ups
8 Overhead Squats (80/60kg)
4 Bar Muscle Ups
please post times to comments...
Some big tin flying about tonight beasts! Funnily enough, bumper plates roll and when they do they nearly kill people.
CrossFit Cardiff WoD
For time:
Row 1km
50 HSPUs
Run 1 Mile
Please post times to comments...
That was one spicy meatball! Zero reason to stop. Vomit inducing stuff!
Switch gears tomorrow gang, grab your balls and throw yourself under some heavy tin.
CrossFit Cardiff WoD
1 RM Clean & Jerk
And it's a SQUAT clean.
Please post loads to comments...
Today, in each class, be on the look out for confused looking new faces! Run straight towards them, grip on and hug hard, the sweatier the better! It's juuuuust an initiation into our family, embrace it!
CrossFit Cardiff Partner WoD
Within 18mins, complete an AMRAP of:
10 Burpees
5 Deadlifts (100/70kg)
20 Air Squats
This is an 'I go, you go' workout for rounds. Athlete 1 does one round and high fives athlete 2, who does one round. Rinse and repeat until the 18mins is up.
GOOD LUCK TEAM!!
#deathbysausage
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!