20 minute AMRAP:
- 15 overhead squats (40/30)
- 15 bar facing burpee
- 10 thrusters (40/30)
- 10 chest to bar pull ups
With the open less than a month away this workout should help you prepare.
If you are reading this then congratulations, you have survived the first ever week of SullFit and should enjoy a well earned doughnut, but not before this...
CrossFit Cardiff WoD
5 Rounds For Time of:
6 Cleans (80/60kg)
12 Bar hop burpees
Please place your fast and dirty times to the whiteboard...
By the way. This week has been programmed by Suller, AKA Captain America. Please direct all feedback and complaints regarding calf DOMs to the good looking fitness whore.
CrossFit Cardiff WoD
For Time:
50 - 40 - 30 - 20 - 10
Double Unders
25 - 20 - 15 - 10 - 5
Toes To Bar
Please post times to the white board...
Now that Jimi has put his clothes back on he can put his shitty stick firmly away until the next time.
CrossFit Cardiff WoD
15min AMRAP of:
5 Left arm DB OH Lunges (45/25lbs)
5 Right arm DB OH Lunges (45/25lbs)
10 Pull Ups
15 GHD Sit up
Scale GHDs to ab mat sit ups in required.
Please post rounds and reps to the whiteboard...
FEET IN!
Yesterday was a gasser, today we get strong...and also really gassy!
Grab a bar, make it heavy and suffer for a minute or two. Your butt will thank you for it, your jeans won't!
CrossFit Cardiff WoD
Front Squat
7 - 7 - 7 - 7 - 7
Please post loads to the whiteboard...
Above is rare picture of Jimi front squatting the day he forgot his kit!
On Rampers...WELCOME!!!
Firstly, congrats on surviving 'Fight Gone Bad' on Friday. Or like some of you coined it...'Death Gone Well!'
Now it's time to come and play, luckily for you, with the best folk about. We have a partner WoD for you guys, meaning that you will for sure meet someone. In case you hadn't guessed, it is not ok to partner up with a fellow on ramper. The legends of the gym will take you under their supportive wings and ensure you guys are looked after.
You existing bad asses of CrossFit Cardiff...you know what to do!!!
If you had forgotten: Class times:
6:30 - 7:30am
5:00 - 6:00pm
6:00 - 7:00pm
7:00 - 8:00pm
Remember. Rock up and have a fucking good time! I know, that it will be the very best hour of your day.
CrossFit Cardiff Partner WoD
For Time:
60 Power Snatch (60/40kg)
Run 800m
60 Clean & Jerk (60/40kg)
Run 800m
Partners may choice to split the reps in anyway they wish, but must run together.
Please post times to the whiteboard...
Partner WOD!
You may need to read this a couple of times, there's a bit going on here :)
Partner Jerry (4 x 400m run and 4 x 500m Row)
Partner Angie
One partner working on Jerry whilst the other is working on Angie. Switch after each segment of Jerry then when Jerry is complete both on Angie.
20 minute EMOM
(Heavy as you can)
Complex of:
Power clean
Front squat
push jerk
Split jerk
Just because its simple, it doesn't mean its easy. Warm up thoroughly and then try to hit a new PB.
Snatch
1-1-1-1-1-1
Happy birthday Ellen! So chuffed to see all the progress you're making. Here's a WOD to celebrate!
Can anyone go unbroken?
"Ellen"
For time:
17 deadlift (120/90)
1km row
50 STOH (50/35kg)
20 minute AMRAP
30 Double Unders
20 KBS (24/16)
10 Wall Balls
Some residue chalk from a cheeky bucket rub, or even a full blown blow out, kicking the bucket across the box accidentally or on purpose...is really not a drama. I don't really care. It's a unavoidable hazard aaaaaand makes you 25% stronger, do not argue with science!
What is not cool though...is leaving your used chewing gum on the side. We work hard to make that gym feel like it's yours, please treat it as such!
Be a DUDE...not a DICK!
CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m (together)
30 deadlifts (100/70kg)
60 Burpees.
So partners will run 400m together, return to the barbel and between them accumulate 30 and 60. Work can be split as they wish, but both athletes can work at the same time. Therefore the fastest way to get the work done, is to go mental on the burpees to try and get them finished at the same time as the deadlifts...ready for the run.
F**K that was fun! Loooooads of atmosphere through all classes and people PBing the hell out of their Clean and Jerks...I have no idea how after all that but love it all the same!
Amazing effort!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Box Jumps (24/20)
10 OHS (70/50kg)
20 TTB
please post times to the whiteboard
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:
- 1000m row
- 50 thrusters (20/15)
- 30 pull ups
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:
- 3 power cleans
- 3 front squat
- 3 stoh
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 😳
