Partner Friday!
CrossFit Cardiff WoD
12min AMRAP:
You go, I go.
20 MBCs (20/14)
10 HSPUs
Please post Rounds and reps to the whiteboard...
So if all those air squats (or tonights deadlifts) didn't get your buns feeling like steal...these will.
CrossFit Cardiff WoD
Overhead Walking Lunge
8 - 8 - 8 - 8
Please post loads to the whiteboard. Your aim is the heaviest possible weight for all 8!
Yep, you lot looked just like I did once i'd finished that workout...like you'd been kicked in the relative nuts. Not pleasant.
Have a look at our Instagram page, reebokcrossfitcardiff, for details of the April Fools Throwdown. If you don't have an Instagram account, create one and follow us, or...borrow a friend who does.
CrossFit Cardiff WoD
3 Rounds For Time of:
50 Double Unders
25 TTB
15 Deadlifts (100/70kg)
A grippy sprint...get after it and hold on to that bar! Pleas post times to the white board...
So that workout hurt, yet again! Quadzilla! Luckily though, I went fast enough to begin my journey towards those unreal, hairy buns!
CrossFit Cardiff WoD
Within 20min complete an AMRAP of:
40 Bar Facing Burpees
30 Clean And Jerks (50/35kg)
30 Bar Facing Burpees
30 Clean And Jerks (65/45kg)
20 Bar Facing Burpees
30 Clean And Jerks (80/55kg)
10 Bar Facing Burpees
Max Clean And Jerks (100/70kg)
Power Cleans are RX'd.
Thank you to everyone who came down and made last night such an amazing experience. Kathryn kicked butt, shortly followed by Mama Lawson doing the same thing.
The box was bouncing!
CrossFit Cardiff WoD
4 Rounds for time:
400m Run
50 Air squats
Please post times to the whiteboard...
A WoD like this will give you buns like that...
PARTNER WOD
30 Minute AMRAP:
- 5 wall balls (20/14)
- 3 handstand push ups
- 1 power clean (100/70)
You go I go rounds
this WOD may change depending on what 17.2 is.
Part A -
- Establish a 1 rep max spilt jerk
part B -
- 10 - 8 - 6 - 4 - 2
- Shoulder to overhead for max load
(use a rack an increase the weight every set)
In this video Tia is doing a behind the neck split jerk, we'll be doing the split jerk from the front rack.
Cindy
20 Minute AMRAP:
- 5 Pull Ups
- 10 Press Ups
- 15 Air Squats
Chris Spealler completes 38 rounds in this workout!
Cindy
20 Minute AMRAP:
- 5 Pull Ups
- 10 Press Ups
- 15 Air Squats
Chris Spealler completes 38 rounds in this workout!
WOD
On a 21 minute running clock:
within the 1st 7mins complete for time:
- 3 rounds
- 30 double unders
- 15 power snatch (35/25)
within in the second 7mins complete for time:
- 3 rounds
- 30 double unders
- 10 power snatch (50/35)
whitin the final 7mins complete for time:
- 3 rounds
- 30 double unders
- 5 power snatch (65/45)
Go out hard and fast! Can you go unbroken?!
Watch Noah Ohlsen and Kenneth Leverich take on yesterday's WOD
Well done for making it through 17.1. Bring on 17.2 !!!
WOD
Within 20 minutes complete:
7 rounds of:
- 7 power clean (40/30)
- 7 thrusters (40/30)
- 7 bar hop burpees
In the remaining time establish a 1RM cluster
Jons shopping list post 17.1 . . .
Rest up and get ready, or...come in for an old school shitfest!
CrossFit Cardiff WoD
'Kelly'
5 Rounds For Time of:
Run 400m
30 Box Jumps (24/20")
30 Wall Balls (20/14)
Please post times to the whiteboard...
The Open starts today (well tomorrow but you know)! Holy shit that came around fast! Get signing up to Team Reebok CrossFit Cardiff.
Let's have another awesome season of firsts.
CrossFit Cardiff WoD
For time:
10 - 8 - 6 - 4 - 2
Snatch
Male load (40/50/60/70/80)
Female Load (30/35/40/45/50)
3 Rope climbs between each set.
Please post times to the whiteboard...
It's nearly pissing March, which means it's nearly summer and the open is upon us.
So cool to hear that so many of you have signed up. It's really simple, all you have to do though, is log in and ensure that you have joined up to our CrossFit Cardiff team.
It is under Reebok CrossFit Cardiff. Get after it team...
CrossFit Cardiff WoD
For time:
1000m Roew
50 Burpees
25 GHD Sit Ups
please post time to the whiteboard...
Follow the sign above! 🖕🏻🖕🏻
I'd just like to pass on a huge thank you for coming down and doing that workout. It means a massive amount to me.
CrossFit Cardiff WoD
Back Squat
3 - 3 - 3 - 3 - 3 - 3
Get those glutes fired up and post loads to the whiteboard...
Shortly before 12:15 hrs on the 20th February, 2008, local time Corporal Damian Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.
During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.
‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.
‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.
‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.
Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:
"The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.
As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Within 20min complete an AMRAP of:
12 OH Walking Lunges (50/35kg)
15 Burpees
8 Bar Muscle Ups
Please post rounds and reps to the whiteboard...
Rest In Peace brother
This is a post merely to wish one Louisa a very, VERY, Happy Birthday!
But more importantly to share with the world something that has come to light, now this is genuine, I promise I have NOT made this up....
She was a real life "soft" porn novel model!! I alway knew there was something not quite right!!!
Have an amazing birthday Louisa!! I am going to enjoy my last weekend alive on this planet!!
Open WOD 2 from 2011 (11.2)
15 min AMRAP
9 Deadlifts (70/45)
12 Press Ups
15 Box Jumps (24"/20")
Happy Friday Biatches. Smash out a workout and then get messy in BrewDog!
CrossFit Cardiff WoD
'Nate'
Complete as many rounds and reps as possible within 20mins of:
2 Muscle Ups
4 HSPUs
8 Kettlebell Swings (32/24kg)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Ok, I am going to give you the day off...only kidding...SIGN UP TO THE OPEN!!! And while you're at it, frantically practice overhead dumbbell walking lunges!!
CrossFit Cardiff WoD
3 Round for time of:
15 STOH (60/40kg)
30 Box Over Jumps (24/20")
15 Pull Ups
Can anyone go unbroken at their chosen barbell weight, box height and pull up variation.
Please post times to the whiteboard.
