Workout of the day
From a longer gasser, to a sprint. Tomorrows workout will challenge speed, strength and technique. Get after it.
Take a look at this dude...Yeison Lopez, he weights 77kg and is SEVENTEEN!!!! Buuuuut he didn't row 20 calorie in a C2 before that lift so...
CrossFit Cardiff WoD
7 Rounds, each for time and load of:
Row 20/15 cals
1 Clean & Jerk
Rest 3mins between rounds.
Please post times and load to the whiteboard....good luck!
When it give you toothache, you know it's good 2017 CrossFit Games Open prep!
Thank you all for being legends and donating hard earned cash to such a worth cause this past weekend. Heros.
CrossFit Cardiff WoD
4 Rounds, each for time of:
12 KB snatch 24/16kg (on one arm, then switch sides)
3 rope climbs
100 double unders
Rest 3mins between rounds.
please post times to the whiteboard...
Suuuuuuuuuuuch a bunch of dude you lot are. Thank you so much for heading to the box and throwing down for such a worthwhile cause. Loads of love to you all!
CrossFit Cardiff will match the money raised and donate it to the fund tomorrow.
A spicy little f**ker to start the week, with an early post so that you can come to terms with it and NOT cherry pick like MoFo's
CrossFit Cardiff WoD
3 Rounds For Time of:
10 Thrusters (45/35kg)
10 C2B Pull Ups
Rest 4mins
2 Rounds For Time of:
14 Thrusters (45/35kg)
14 C2B Pull Ups
Rest 2mins
1 Round For Time:
18 Thrusters (45/35kg)
18 C2B Pull Ups
GOOD LUCK!!!
A rare Saturday workout posting for you guys. Usually reserved as a special surprise but tomorrow we have a special opportunity to help the wider CrossFit community.
Rachel Park unexpectedly passed away on the 27th of December leaving behind her husband and their 9 month old triplet daughters. They were recently in the news about being home in time for Christmas.
Bill Swampy Moore and CrossFit No Ego are running a fund raising WoD to raise money for their family at this terrible time.
Please come to the gym and help out, anything that you can give would be very much appreciated. If you can't be there but would like to donate something, please click here
Alex and Phil will be leading the workout, so please come and help them out.
See you Monday legends...
CrossFit Cardiff WoD
'Park Triplets'
Poppie
AMRAP 3mins
3 Power Cleans (50/30kg)
6 Goblet Squats (24/16kg Kettlebell)
9 Hand Release Press Ups
Rest 60s
Mollie
AMRAP 6mins
3 Power Snatch (50/30kg)
6 Burpees
9 Kettlebell Swings (24/16kg)
Rest 60s
Evelyn
AMRAP 9mins
3 Clean and jerk (50/30kg)
6 Pull Ups
9 Ab Mat Sit Ups
Rest 60s
3 Rounds for time of:
Run 400m
39 Back Squats (50/30kg)
Please post total reps and total time, including rest to comments...
Friday partner WOD!
Triple 'Jackie'
3 rounds for time:
In pairs complete the workout with only one person working at a time. You can split it between you anyway you like. DO NOT DROP THE EMPTY BAR!
'Macho man'
20 minute EMOM:
You choose the load. The idea is to keep the same weight throughout the 20mins however be ambitious, it's ok if you struggle and need to scale down mid WOD. Score is the weight used.
Bellow is the video of Matt Fraser doing this WOD with 93kg 😳
Back to normal open hours from today.
Part A - warm up/accessorie work
EMOM for 15 mins complete:
Part B - Diane
for time:
21 - 15 - 9
BANK HOLIDAY OPEN TIMES - The gym is open at 10am tomorrow, crazy partner WOD at 11am, shuts at 12pm .
The 1000 rep challenge !
For time in pairs complete:
Partner WOD Friday
Running clock:
a) 10 minutes to establish a 1RM Squat Clean (combine scores)
straight into:
b) 15 Minute AMRAP
(Split the work however you want)
Total score is the combined weight (kg) in a) plus the reps in b)
Christmas jumpers are optional, partners are compulsory!
10-1
Power Snatch (50/35)
OHS (50/35)
Each set has to be unbroken, I.e 10 power snatch AND 10 OHS unbroken (20 reps total) before dumping the bar then moving onto the set of 9's
Tomorrow is the shortest day of the year.
We will have just 7 hours 49 minutes of daylight.
BUT. From now on for the next 6 months, each day will have around 3 or 4 minutes more light in it. Remember that in January.
For time:
75 Wall Balls (20'/14')
Row 1km
75 Wall Balls (20'/14')
How many of the girls can break 12 minutes? (Guys, 10 minutes is the goal for you)
A) 3 rounds for form
10 back extensions
10 GHD sit ups
B) 21-15-9
Deadlifts (120/80)
Box Jumps (30"/24")
There is only 5 days until xmas!!!!!!
A) 40 STOH (70/45)*
*everytime you break, perform 50 DU
(8 minute cap)
B) After 8 minutes begin "death by CTB Pull Ups"
1 CTB pull up on first minute
2 on the second minute etc.....
continue until you cant complete the required number of pull ups.
The downstairs toilet, nearest the entrance is out of use for tomorrow. It has been freshened up and painted. The paint is still wet.
This as well as the entrance corridor, the walls are still wet, so don't lean on them.
Awesome effort on Fran tonight. PBs flying everywhere.
CrossFit Cardiff WoD
Overhead Walking Lunge:
please post loads to comments...
A small change to the timings of the session kindly offered by Mike at CrossFit Ion. It will now begin at 11am. You will just have to wait a minute or two to kick their butts! ;-)
Having said that, they are putting this session on just for us. So it will just be like doing a partner WoD at the box, just in a different gym.
IMPORTANT INFO
The Box is CLOSED to classes over the weekend...sorry.
Xmas Openning Hours
Christmas Eve - 10:00 - 12:00 (WoD at 11am)
Christmas Day - 10:00 - 150 Burpees. No Warm up or Coaching (closes after the last persons 150th rep)
Boxing Day - CLOSED
Tuesday 27th through until Friday 30th - 16:00 - 19:00 (open gym, NO CLASSES)
New Years Eve - 10:00 - 12:00 (WoD at 11am)
New Years Day - CLOSED
CrossFit Cardiff WoD
'Fran'
For time:
21 - 15 - 9
Thrusters (95/65bs)
Pull Ups
Please post times to comments...
Remember...
THE BOX IS CLOSED OVER THE WEEKEND FOR A L1 SEMINAR
CrossFit Ion has very kindly offered to put on a partner WoD for anyone that would like to attend at 10:30 on Saturday morning.
Please head down on mass and buy a t-shirt as a thank you!
Over the next coming months I fully intend to build a community with those lovely lot and smash the hell out of them in friendly throwdowns! 😉
CrossFit Cardiff Partner WoD
22min AMRAP:
3 Hang Power Cleans (80/60kg)
6 Burpees
12 Box Jumps (20")
Split work as you need. The suggestion would be to rotate through each movement.
Please post rounds and reps to comments...
Hey team. As a friendly reminder, or even if you didn't know...the box will be CLOSED on Saturday and Sunday of this week (17/18th) for a CrossFit L1 seminar.
Many of the memebers are having an outing to Pen-y-fan to get a festive picture (Xmas Jumpers and Santa hats are a must) and plan to meet at the box for at 10:00, if they aren't there, meet at the fan at 11. The more the merrier! Please pee at home as entrance to the box at that time will be rewarded with burpees.
Otherwise Mike Catris, the legend, has invited you all to class at CrossFit Ion to smash their members. I shall post timings up later in the week.
CrossFit Cardiff WoD
For time:
25 Cal Row
50 STOH (35/25kg)
75 Med Ball Clean (20/14lbs)
50 STOH (35/25kg)
25 Cal Row
Please post times to comments...
It is extremely difficult to put into words how much of a privilege it was to be a small part of the massively successful feat that Danny Watson undertook this past weekend.
Witnessing that man continue to battle through inconceivable pain, utterly selflessly, for hours was a truly humbling experience.
Danny, what you have achieved is second to none. Hold your head high with pride. Rest up brother. I will never forger your conduct that day.
Fratres In Vitram
CrossFit Cardiff WoD
4 rounds for time:
10 Back Squats (100/70kg)
25 GHD Sit Ups
10 Muscle Ups
Please post times to comments...
PARTNER WOD
20 Minute AMRAP:
