Workout of the day
On a 30 minute running clock:
Rest then for 6 minutes (to 24mins)
6 Minute AMRAP (24-30mins)
Remember we're hosting an in house throwdown this Saturday (1st April). This is just a friendly competition designed to be a bit of fun, which everyone can get involved in. If you'd like to sign up it only cost £10 which includes food! It can be paid to one of the coaches down the box.
For time:
* Please do not drop the empty bars when doing this working.
Tomorrow we will be performing 17.5 and then the Open is done for another year.
10 Rounds for time
Alex will be around from 10am onwards to take people through the workout which will be structured as a rolling class as previous weekends.
The man, the myth and the legend, Al Conroy is working closely with Bradders to organise a super cool and chilled out throwdown, something which historically has been a blast.
The info is dotted about the gym on posters and repeated below. It's NOT an April fool!
It will be a great day, loads of fun and there might even be some meat....
CrossFit Cardiff WoD
For Time:
Run 800m
30 C&Js (70/50kg)
Run 400m
30 Chest To Bar Pull ups
Run 800m
Please post times to the white board...
In an attempt to NOT mess you guys up prior to 17.5, the team at CrossFit Cardiff have been hard at work whilst susposedly at work, hatching a plan as cunning as a fox with a degree from Oxford!
Here it is...
CrossFit Cardiff WoD
Within 12mins, complete an AMRAP of:
200m wall ball carry (20/14)
50 wall balls (20/14)
25 burpees
5 rope climbs
Do your worst Castro!
Watch him redisgn 17.5 to the above now, as he clearly reads our blog!
Awesome lifting tonight team. Big weights flying all over the shop!
CrossFit Cardiff WoD
For 18mins complete an EMOM of:
1. 10 Strict Pull Ups
2. 15 Press Ups
3. Row 12/10 Calories
Make the the gymnastics pieces hard, search for honest reps, especially on the press ups.
Post ticks to the white board...
And soon enough, you'll look like this...just with legs!
Cracking effort on 17.4 team, only one more week to go. Man that went fast!
Now if the deadlifts, or possibly tonight's front squats lit your glutes up a little then never fear, there is a needle brandishing ginger Froning doppelgänger cutting about the box with a thorough YouTube education in the art of acupuncture. He is willing to jab any mofo!
CrossFit Cardiff WoD
Perform each round for time and load:
50 Double Unders
5 Hang Power Cleans.
Then 40 and 4, 30 and 3...10 and 1.
Rest for 3 mins between rounds.
Please post times and loads to the white board...
He was so gentle!
This week, we shall attempt not to program the exact same workout twice, in order to give your "bits" a break. You never know though, I can only but try.
Tomorrow we welcome a new and eager bunch of On Rampers to the box with a tasty partner workout. If you see someone looking lost and scared, say hello and show them where to put the barbell they're carrying.
CrossFit Cardiff Partner WoD
Within 20 minutes, complete as many rounds and reps as possible of:
2 Front Squats (90/60kg)
4 Handstand Push Ups
8 Box Jumps (24/20")
You go, I go format.
So...variance. The method by which we get so fit. Looking back at what elements of our program we have recently complimented, so that we can plan what comes next, or...fuck that right off and repeat the same workout a couple of days later! Sorry!
At least this time around you'll only have to do it for 13 mins!
CrossFit Cardiff WoD
'17.4'
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, (225/155lb)
55 wall-ball shots, (20/14-lb) ball to 10/9-ft target
55-calorie row
55 handstand push-ups
Social
Once you have all cooled off (and that might take a while), we shall be showing the new CrossFit Games feature film "The Fittest On Earth - A Decade of Fitness", on the big screen from 7pm.
A few amazing folk are planning to set up slow cookers full of delicious, tender and mouthwatering meat, at the gym in the morning, so that they will be ready for the showing. Others are planning on ordering a dominos to be delivered and many are making their own seriously tasty sounding treats. Whatever you prefer. Bring snacks, beers, and anything else you fancy, I'm not fussed...just don't play the popcorn game!
You will not be expected to perform burpees at any point, but we all know what happens as soon as any kid finish watching karate kid.
If you are too paleo to drink a beer or eat a pizza, we still love you...the only reason I am offering this is that the film comes at a cost but I have been able to get it for free and thought I'd share it with you.
Happy St Patricks Day!
Parter WOD
(This may change depending on 17.4)
16 Rounds (You Go I Go Complete Rounds)
This was 16.4 and was originally capped at 13 minutes. This time we're going to give you a bit more time to try to finish a round and more....
Complete as many rounds and reps as possible in 20 minutes of:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Tomorrow we check out how your strength is looking..
Happy Monday. Here's some more snatches for you that'll be way more fun than 17.3 :)
3 Minute AMRAP
Rest 3 minutes
Repeat for 3 rounds. Each round, carry on from where you left off. Score is total rounds and reps.
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:
You go I go rounds
this WOD may change depending on what 17.2 is.
Part A -
part B -
(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.
