Workout of the day
The plan is to use part A to thoroughly warm you up, prime your central nervous system and get you ready to give 3 genuine attempts at a new PB.
The first rep from part B should be a load that you've never successfully snatched.
GOOD LUCK!
CrossFit Cardiff WoD
A: 10min EMOM
1 Snatch
1 OHS
Build to the heaviest load possible
B: Snatch
1 - 1 - 1
When you're uber board on half-term but find a pen...
Thabk you all for rocking up and suffering your way through Murph. Bad asses!
You have CrossFit.com to thank/blame for tomorrow's pain.
CrossFit Cardiff WoD
For time:
15 - 12 - 9
21 - 15 - 9
Thruster @60/40kg
Sumo Deadlift High Pull @60/40kg
This workout gets hard, fast!
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time the whiteboard.
Monday 29th May - the gym will be open from 10am to 12pm with a WOD class at 11am due to it being a bank holiday
Partner WOD
For time:
Split the work between you with only one person working at a time. The wheelbarrow walks and farmers carrys will be completed in 20 10m shuttles.
For total max reps:
Tabata is a total of 8 rounds of 20 seconds work 10 seconds rest.
Part A - EMOM for 10 minutes
The idea is to build some strict pressing strength in the handstand, so scale as needed to allow a strict movement. This isn't just good in developing the handstand it will also transfer into your overhead lifts by improving strength, stability and midline strength.
Part B - For Time:
I challenge you to do the wall balls unbroken!
Part A - 15 minute EMOM
start light and build up through the 15 minutes ending with a 1 rep max
Part B - 3 rounds for time:
This guy knows . . . .
. . . . Not!
5 Rounds for time:
Simple yet effective!
Finish the week with fast and dirty triplet. Leave nothing on the dance floor, go all out!
CrossFit Cardiff WoD
3 Rounds for time:
21 Bar Facing Burpees
15 TTB
9 Clean & Jerks (70/70kg)
Please post times to comments...
Today we build strict strength, put this time after we have got a little gassy.
CrossFit Cardiff WoD
A: 12min EMOM
10 Ring Rows
10 Wall Balls (20/14lbs)
10 Hip Extensions
B: Strict Press
5 - 5 - 5 - 5 - 5
Thank you all for NOT vomiting in the chalk buckets.
CrossFit Cardiff WoD
For Time:
150 Double Unders
50 Deadlifts (80/60kg)
25 CTB Pull Ups
Please post times to comments...
We get on the boat that doesn't need waves today, and row out little hearts out. Just remember, vomiting in the chalk buckets is never a good idea.
CrossFit Cardiff WoD
3 Rounds, each for time:
750m Row
Rest 4mins between rounds.
Please post times to the whiteboard.
This Monday we welcome some fresh out of the box on rampers with a partner WoD. Seek them out and give them sweaty hugs! Anyone who looks like a rabbit in the headlights will do just fine.
CrossFit Cardiff Partner WoD
Within 20mins, complete as many rounds and reps as possible of:
3, 6, 9, 12, 15 etc
Ab Mat Sit Ups
Med Ball Cleans (20/14lbs)
Reps can be split as needed between partners. Please post rounds and reps to the whiteboard.
Partner WOD
Complete Rounds YGIG - 20 minutes
8 Dumbell Thrusters (50lb/35lb)
8 Press Ups
8 Kbs (24kg/18kg)
i.e. partner one does all three movements before partner two starts.
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
