Partner WOD
25 minute AMRAP
10 HSPU
10 Power Snatch (35/25kg)
10 KBS (32/24kg)
10 T2B
10 Front Rack Lunges (35/25kg)
Complete movements before changing partner
3 Rounds For Time
- Run 800m
- 25 Wall Balls (20lbs/14lbs)
- 25 Pull Ups
Evening all. Alongside this workout update, I write to give you guys some news which I am sure many of you have actually already heard.
For many years, Brad has been the Head Coach of Reebok CrossFit Cardiff. He has guided you through workouts with support and passion, teaching you how to perform some of the more difficult movements as well as the easier ones. He has helped many of you fulfil your fitness goals and smash training targets.
Brad is now moving on to pursue other ventures. The entire team here at CrossFit Cardiff, and I’m sure it’s members too, wish him the very best for the future.
That being said, there are exciting times ahead for CrossFit Cardiff. Keep your eyes peeled for some big changes to your box, starting next week. You won't have to look hard...
CrossFit Cardiff WoD
Establish a 1RM, for the following complex:
Deadlift
Power Clean
Squat Clean
Push Press
Push Jerk
Within 2 minutes:
- Row 400m/300m
- AMRAP Burpee Box Jumps (24/20) in remaining time
Rest 2 Minutes.
Repeat for 5 Rounds. Score is total number of burpees completed.
15 Minute AMRAP
1-2-3-4-5....etc*
- Snatch (50/35)
- Clean & Jerk (50/35)
*After every round perform 20 Double Unders
Teamwork will win the day today, you've just got to ensure you don't have a melt down! They didn't mean to miss that wall ball target. 😉
Synchrospewing commence...
CrossFit Cardiff Partner WoD
For Time:
21 - 15 - 9
42 - 30 - 18
Partner Deadlift (160/120kg)
Synchro Wall Balls (20/14lbs)
Please post times to the whiteboard. .
These two NEED to be a pair!!!
Well that looked to have the desired effect! You lot kicked ass, every class was electric! Such a supportive group of legends!
CrossFit Cardiff WoD
10 Rounds for time of:
30 Double Unders
1 Legless Rope Climbs
1 Rope Climb
Please post times to the white board...
Just like that!!
We are launching a new marketing campaign based around any old pictures of members that can be photoshopped to look like the attached.
Please, if anyone knows of anything as wonderful as Woody posing for a stop smoking banner then I NEED to know about it. The only thing that has come remotely close so far is a picture that I was made aware of with Louisa posing for the cover of a soft porn novel; or so it looked! Why let the truth get in the way of a good story hey! ;-)
Sorry Woody!! It definitely was NOT your husband that sent me the original!
CrossFit Cardiff WoD
4 Rounds for time of:
9 Squat Cleans (80/55kg)
15 Burpees Over the Bar
Thank you very much to our friends at CrossFit Serenissima for this brutal workout.
it was NOT Jimi!!!
Everyone love a single arm overhead lunge!
CrossFit Cardiff WoD
'Modified Lynne'
5 Rounds For Max Reps
Bodyweight Bench Press
Pull Ups
Take two minutes rest between sets...
Fuck you quiche.
Welcome to another week, where we begin by priming glutes ready for the summer months and testing some shoulder stability.
Now, you can do so in style, with a new CrossFit Cardiff basic Tee. Please speak to a coach to purchase.
CrossFit Cardiff WoD
Single Arm Overhead KB Lunges
15 - 15 - 15 - 15
These set are each arm, and as heavy as possible.
Please post loads to the whiteboard...
EMOM for 10 minutes:
- 1st min - 250m/200m row
- 2nd min - 18 overhead squats
Rest 2 minutes
EMOM for 10 minutes:
- 1st min - 50 double unders
- 2nd min - 15 power snatch
Rest 2 minutes
EMOM for 10 minutes
- 1t min - 200m run
- 2nd min - 12 bar facing burpee
Its important to keep this WOD a EMOM and not let it turn into a AMRAP. To ensure this you will need to scale you can do this by dropping reps, distance or weight.
Weight of the bar: 35kg/25kg
On a 30 minute running clock complete:
0-20 minutes:
- 1 rep max Cluster
20-25 minutes:
- Rest
25-30 minutes:
- 5 minute AMRAP:
- Clusters @ 70% of 1RM
What is a Cluster? You ask. See video below
Mary
20 minute AMRAP:
- 5 handstand push ups
- 10 pistols
- 15 pull ups
See below Jacob Heppner doing 20 rounds! (Don't worry you won't be doing chest to bars)
Think you'll all agreee that tonight's workout was a lot harder than it looked! Never underestimate hard intervals.
Tomorrows WOD
For Time:
- 27 deadlifts (80/60)
- 600m run
- 21 deadlifts (100/70)
- 600m run
- 15 deadlifts (120/80)
- 600m run
- 9 deadlifts (140/90)
- 600m run
- 3 deadlifts (160/100)
Don't be this guy.
Partner WOD
Complete a total of 6 rounds (3 each) you go, I go style of:
- 21 calorie row
- 15 regional style burpees over the box (24)
- 9 clean and jerks (50/35)
We are hosting a CrossFit Level 1 seminar on the 24/25th of June and so the gym will be closed for the weekend.
Keep your eyes peeled for an organised gaggle of super fit CrossFitters to scale Pen-Y-Fan.
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Pull - Ups
Ring Dips
Single Overhead DB Walking Lunges (50/35lbs)
Make sure you put plenty of sudocrem on those monkey butts, you don't want the scabs cracking at the bottom of a front squat! ;-)
CrossFit Cardiff WoD
Front Squat
5 - 5 - 5 - 5 - 5
So that got spicy fast...weird. We move from a gnarly met con to a gymnastics heavy workout that will test your local muscular endurance...
CrossFit Cardiff WoD
Within 15mins, complete as many rounds and reps of:
5 HSPUs
10 Ab Mat Sit Ups
15 Box Jump Overs (24/20")
Please post rounds to the white board...
Watch out for Monkey Butt
Welcome back from the weekend. At the box, throughout the day tomorrow, we will have a special guest. This guest will have a camera or two, so make sure you do your hair and look as good as me...
The less you give a fuck...the happier you'll be.
CrossFit Cardiff WoD
For time:
75/60 Cal Row
50 DB Snatch (50/35lbs)
25 Bar Facing Burpees
Please place scores to the white board...
After a week of unusual movements we come back to more familiar ground. Who doesn't want to grab a mate and spend their Friday with 3 girls that will leave you breathless!?
In pairs sharing the work as needed. Complete the following for time.
- Grace (30 C&J @60/40)
- 90 Box jumps (24/20)
- Karen (150 WB 20/14)
- 90 Toes To Bar
- Isabel (30 Snatch @60/40)
