20 Minute AMRAP
1 Rope Climb
3 Clean & Jerks (70/45)
5 Bar Hop Burpees
Part a) Establish a 1 RM Front Squat
Part b) 8 minute AMRAP
Front Squats (70% of the weight hit in part a)
Every time you dump the weight you have to run 200m before picking it up again. Score is number of Front Squats completed in 8 minutes.
A slight variation on a benchmark girl.
"Box Jump Annie"
50-40-30-20-10
Box Jumps (24/20)
Ab Mat sit ups
Happy Friday!!
CrossFit Cardiff WoD
For time:
Run 1 mile
50 HSPUs
50 GHD Sit Up
50 Burpees
50 TTB
Run 1 mile
I hope you can all walk today. It's either the lunges or the fact that those mighty glutes no longer fit in your jeans! 💪🏼
Tomorrow is cheeky, but I'm not talking about asses this time!
CrossFit Cardiff WoD
Within 8mins, complete:
9 Bar Muscle Ups
9 OHS (60/40kg)
7 Bar Muscle Ups
7 OHS (70/50kg)
5 Bar Muscle Ups
5 OHS (80/60kg)
3 Bar Muscle Ups
3 OHS (90/70kg)
1 Bar Muscle Up
Max rep OHS (100/80kg)
GLUTES!!!
CrossFit Cardiff WoD
Each set is for maximum load with continuous movement, focus on the technique before the weight.
Back Rack Walking Lunge
Back to work, both actual work and in the gym. This is a sprint, go for it!!
CrossFit Cardiff WoD
3 rounds for time:
20 SDHP (50/35kg)
40 Double Unders
20 Push Press (50/35kg)
Go chicken and please post times to the whiteboard...
Back to work, both actual work and in the gym. This is a sprint, go for it!!
CrossFit Cardiff WoD
3 rounds for time:
20 SDHP (50/35kg)
40 Double Unders
20 Push Press (50/35kg)
Go chicken and please post times to the whiteboard...
MayDay bank holiday! I hope it's sunny and you are happy! Come into the gym for a gnarly little partner workout before heading out to enjoy your long weekends.
CrossFit Cardiff Partner WoD
5 Rounds, each, for time of:
20 Calorie Row
15 Dumbbell Thrusters (45's/35's)
10 Pull Ups
1 partner completes the entire round and rests while partner 2 does. Once 10 rounds in total are completed, record the time.
Please post times to the whiteboard....
Friday partner WOD.
For Time:
- 3000m Row
- 150 Burpees over the erg
- 1 Mile run
Split the row and burpees between you anyway you like but run the full mile together.
WOD
15 - 10 - 5
- Thrusters (42.5/30)
- Pull ups
Rest 5 minutes then repaeat for a total of 3 rounds. Each round should be an all out sprint!
D.T.
5 rounds for time:
- 12 Deadlifts
- 9 Hang power clean
- 6 Shoulder to overhead
Prescribed load - 70kg(155lbs) and 47.5kg(105lbs)
Anyone think they can take Annie Thorisdottir down? By the way she's using the guys load!
Part A -
Within 15 minutes establish a 1 rep max Snatch
Part B -
3 minute AMRAP
- Snatch (90% of A)
Rest 2 minutes
3 minute AMRAP
- Snatch (75% of A)
Rest 2 minutes
3 minute AMRAP
- Snatch (60% of A)
These percentages don't have to be exact it just gives you an idea to go of.
Shout out to Jon representing RCFC and coming 4th in the Battle of Britain finals! At one point he had to been seen by the medic because he went so hard on a WOD.
25 Minute AMRAP:
- 50 wall balls (20/14)
- 40 box over jups
- 30 kettle bell swings (32/24)
- 20 toes to bar
- 10 muscle ups
End the week with a bang...
CrossFit Cardiff WoD
In teams of 2 complete as many rounds and reps, within 15mins, of:
5 Deadlifts (130/90kg)
10 Chest To Bar Pull ups
15 Ring Dips
Divide the work as needed.
Please post rounds and reps to comments...
Lets hope the weather sticks, otherwise you lot are getting wet!
Ellen is hoping to come to the gym at some point on Sunday. El if you are reading this then we are all rooting for you and miss your face in class.
Let this be a date for you...as I know just what you're like with appointments, if you say you'll do it, you'll never miss it! Everyone would love to know you're okay.
CrossFit Cardiff WoD
For Time:
400m Run
20 Pull-ups
400m Run
20 DB Snatch (50/35lbs - Alternate arms)
400m Run
20 GHD Sit Ups
400m Run
20 DB Front Rack Walking Lunges (50/35lbs)
400m Run
Good luck and please post times to the whiteboard...
Superwoman doesn't bleed!
A follow up from last week. But this time, rather than pick it up from the floor, you have to squat it while it's over your head.
Work through the below sets, attempting to lift as heavily as possible!
CrossFit Cardiff WoD
Overhead Squats
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Please post loads to comments...
If any of you see any lost looking soles wandering about the box tomorrow then grab them and welcome them in, the on ramps couldn't take part in FGB due to the bank holiday. So...
CrossFit Cardiff WoD
'Fight Gone Bad'
Three rounds for max reps of:
Wall-ball (20/14lbs)
Sumo deadlift high-pull (35/25kg)
Box Jump (20")
Push-press (35/25kg)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Just what you feel like during round three.
Congratulations for some seriously stellar performances from utter bad asses during the throwdown at ION today.
Hannah and Mel, Carly and Little Amy and Rhod teamed up with his buddy, threw down were barely a slut drop in sight.
All of you get your exhausted butts to Joe's ice cream in order to initiate your recovery. Ice cream helps DOMS...it's science!
CrossFit Cardiff WoD
Within 10mins, complete as many rounds and reps as possible of:
10 Burpees
5 Front Squats (60/40kg)
Please post scores to the whiteboard...
Class at 11
Watch this space...
Remember the gym is only open from 10am to 12pm tomorrow, with a WOD class at 11am.
PARTNER WOD
25 Minute AMRAP:
- 60 cal row
- 50 toes to bar
- 40 wall balls
- 30 snatches (50/35)
- 20 bar muscle ups
split the work between you with only one person working at a time.
