Workout of the day
200m Waiters Walks (20kg/15kg)
50 Burpee Pull ups
200m Waiters Walks (20kg/15kg)
I know what you're thinking. What the hell is a waiters walk!? Here is an instructional video but as tempting as it would be to ask you guys to use a plate as per the videoI think it would be safer all around if we used dumbbells or kettlebells otherwise I think we'd have some injuries.
It turns out that squatting a wall ball overhead may be harder than a barbell!
Don't wish it was easier, wish you had better mobility. Tomorrow we're changing gears
All the above (including the Run) to be performed with a Wall Ball! (20lbs/14lbs)
If you need to scale the Overhead squats then do so but use the Rx weight for the rest. If someone wants to be a hero and try the 30lb ball then go ahead!
Can anyone do it all unbroken?
5 Rounds of:
2 Minutes work followed by 2 minutes rest.
At the start of each 2 minutes work period perform
Barbell Rx load is 70kg/50kg
Great performance this weekend by ex-RCFC member Elliot Simmonds at the Meridian Regional in Madrid. You did us proud mate.
Put your guesses into comments...who is going to qualify for the games, both men and women. First person to get both men and women right gets June's membership fees back.
CrossFit Cardiff Partner WoD
For Time:
Run 400m
50 STOH (70/50kg)
50 TTB
Run 800m
50 TTB
50 STOH (70/50kg)
Run 400m
If the barbell is put down during both sets of the STOH both athletes must complete 15 burpees before continuing.
Only one person can accumulate reps at any one time. Both must run together.
Pinch, punch bitches...first of the month! So that came around fast!
CrossFit Cardiff WoD
3 Rounds for time of:
60 Double Unders
40 Wall Balls (20/14lbs)
20 DB Snatch (50/35lbs)
Please post times to the whiteboard.
Ash and Jordan Short Shorts, limbering up for a day of moving some heavy assed KBs.
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.
