WoD - Monday 6th September, 2021

It’s been a tough weekend for one of your own, Han Layton has been brutalised with a PVC pipe and medicine ball, but has come out on top with a mangled brain of mush and some amazing new skills! Ready to unleash on you unsuspecting folk! She can’t wait!

The first thing that you have to endure is a week of her programming. And if tomorrow is something to go by…good luck!

CrossFit Cardiff WoD
For time:
9 - 15 - 21
Calorie assault bike
Thrusters (50/30kg)

Rest 5mins

21 - 15 - 9
Calorie rower
Wall Balls (20/14lbs)

If you have any more will to live, get those times up to the board…

WoD - Friday 3rd September, 2021

That Friday feeling! Get out, soak up that last “summer” sunshine and get yourself ready for a cold winter…IN THE BOX!!! NOT, in your living rooms!

Now the good news really is that the ball is rolling for the first Xmas Party since god knows when…in all fairness, I think we all needed a break after the last for the hang overs to ease! Ready to get back amongst it. Watch this space!!

CrossFit Cardiff WoD
For maximal load, perform the following complex:
6 Front squat
12 Front rack walking lunge
6 Front squat

The goal is to maintain constant forwards movement throughout the lunges, good luck…

WoD - Thursday 2nd September, 2021

How are the forearms, butt cheeks, lower backs and lungs all? Fun a week from Mikey B hey!? 😳😂

Don’t get too excited though, it’s not over yet! Only a decent level of thrashing for your lower body to go!

Perfectly timed for a very relaxing slow flow yoga session on Sunday night, following the CF - L2 seminar where Han Layton will be working HARD, learning a whole host of new skills ready to whoop you lot into shape with…

CrossFit Cardiff WoD
5 Rounds for time of:
6 Power snatch
12  Overhead Squats
Barbell loaded to (50/30kg)

SPRINT!!! 

Clean Complex
Squat clean, 2 front squats

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 1st September, 2021

Pinch, punch…

Now then, just because it’s September, it does NOT mean that you should put your Christmas trees up or your heating on! Control yourselves!

The brutality continues!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
10 Pull-ups
15 Russian kettlebell swings (32/24kg)

Is there any need to stop? Not really…it’s just going to hurt!

WoD - Tuesday 31st of August

How fecking nuts, the ‘embers start tomorrow! I am though, confident that we are going to be getting our real summer this month. You just wait! It is going to happen.

Right then, now that your lungs are all completely wrecked, how’s about messing up your abs and shoulders. Ready for the beach during said Indian summer…

CrossFit Cardiff WoD
Complete the following reps for time of:
1 - 10 - 1
Ab mat sit ups
Push press (60/40kg)

GOOD LUCK!!! 😳

Specialty

Snatch Complex
Squat snatch, 2 overhead squats

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Bank Holiday Monday, 30th August, 2021

Happy Sunday, I hope you lot have had an awesome and relaxing, VERY SUNNY Sunday! Remember, it’s not over just yet…for those of you who have lives or jobs that allow…it’s a BANK HOLIDAY!!!

That said, come down to the gym in the morning to sweat those hang overs out with a bit of a stinker before you head off to enjoy the rare time off!

Bank Holiday Monday
10:00 - 11:00: WoD Class
11:00 - 12:00: WoD Class

CrossFit Cardiff WoD
3 Rounds for time:
500m row
30 Wall balls (20/14lbs)
Rest 2 minutes between rounds

Go hard and fast, unbroken or not at all (😉) and enjoy your afternoons… 

WOD - Friday 27th August, 2021

Happy Friday you good f**kers! Enjoy the weekend and please remember it’s a bank holiday Monday, and so the gym will have two classes in the am and be closed for the rest of the day in order to accommodate my hang over. Please see below for class timings…

Bank Holiday Monday
10:00 - 11:00: WoD Class
11:00 - 12:00: WoD Class

Enjoy and enjoy tomorrow’s utter stinker from the 2011 games!

CrossFit Cardiff WoD
Pyramid Helen
For time:
Run 1200m
63 Kettlebell swings (24/16kg)
36 Pull ups
Run 800m
42 Kettlebell swings (24/16kg)
24 Pull ups
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

Get amongst it and go unbroken on those swings… 😳

WoD - Thursday 26th August, 2021

Hump day is gone and so it’s all downhill from here. Tomorrow’s workout was designed for a boxer, Robert “The Ghost” Guerrero, in preparation for a fight against Money Mayweather. CrossFit trained him for the bout.

CrossFit Cardiff WoD
'The Ghost'
6 Rounds:
1 minute of rowing
1 minute of burpees
1 minute of double unders
1 minute rest

Specialty

Clean Complex
Squat clean, 2 front squats

Accessories
Hip extensions
10 - 10 - 10 - 10

Get after it!

WoD - Wednesday 25th August, 2021

Hump day and you may not like what is coming your way. Just think, what it actually will be is fun! Definitely not horrendously painful or uncomfortable. It will be wonderful and make you thank your lord that you are on this planet and able to perform such savagery…

…or…maybe NOT!

CrossFit Cardiff WoD
A: For time:
30 Calorie assault bike

Rest 5mins

B: Within 5 minutes complete as many reps as possible of:
Clean and jerk (70/50kg)*

Rest 5mins

C: For time:
30 Calorie assault bike

*unfortunately this is a squat clean, buuuut all will be explained on the day!

WoD - Tuesday 24th August, 2021

Wave goodbye to your little peachy butt’s, they are about to get a hammering! Ensuring however, that they are looking good for your sunny summer outings!

Everyone loves a superset…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
5 - 5 - 5 - 5
Back rack walking lunge
Deadlift

Specialty
Snatch Complex
Squat snatch, 2 overhead squats

Accessories
Hip extensions
10 - 10 - 10 - 10

All the lifting!

WoD - Monday 23rd August, 2021

Happy Monday and welcome to a new week. We are going to start with a “short” workout involving difficult movements, one for sure! An upper body thrashing that really should’ve been performed on Friday afternoon to give you a decent pump for your night out!

Enjoy…

CrossFit Cardiff WoD
For time, 21 - 15 - 9 reps of:
Double dumbbell hang snatch (50/35lbs)
Toes to bar
Handstand push ups

The double dumbbell snatch are fun, nothing else!

Please get your times up on the board before you leave…

WoD - Friday 20th August, 2021

Man we are close to them ‘embers!! Proper bonkers how quickly this year has gone! Still, the good news is that the Xmas party will be here before you know it and I will hopefully still be hung over from my wedding!

GOOD TIMES are afoot.

Apart from tomorrow where you are likely going to want to have a little cry…

CrossFit Cardiff WoD
Find the maximum load possible for 15 touch and go reps of:
Clean and Jerk*

*the weight cannot be rested on the ground but can on the hang, front rack or in the overhead position. Reps must be touch and go.*

WoD - Thursday 19th August, 2021

I have a sneaky suspicion that Nicole is attempting to end you all. F**k knows why, I like you… maybe she has some pent up anger from somewhere, maybe a prior life time. Who knows but what I do know is that butter wouldn’t melt in her evil mouth!

Good luck you poor buggers…

CrossFit Cardiff WoD
4 rounds for time of:
Run 800m
25 Wall balls (20/14lb)
100 Double unders

Told ya!

Specialty

Clean Complex
Squat clean, 2 front squats

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Wednesday 18th August, 2021

So we completed the day with only one couple close to divorce and with everyone having a new found respect for sandbag holds as well as how long it takes to do 250 calories on the assault bikes!
Basically an all round win!

Tomorrow gets pretty spicy with a bunch of pulling, all in the beloved interval style!

CrossFit Cardiff WoD
Within 3 minutes complete as many rounds and reps as possible of: 
6 Bar hop burpees
6 Deadlifts (100/75kg)
15/10 Calorie row
Rest 1 minute between rounds. Perform a total of 5 rounds

WoD - Tuesday 17th August, 2021

Are you paying attention, as tomorrow’s workout is a bit of a head scratcher!

CrossFit Cardiff Partner WoD
 For time: 250 Assault bike calories*
Partner A: Assault bike
Partner B: Sandbag hold (50/30kg)

*Partners must perform 8 synchro burpees at the start of the workout and each time they swap
*Partners must switch after 25 calories at a time 
*If the sandbag is dropped, no calories can be accumulated.

GOOD F’ING LUCK!!

Snatch Complex
Squat snatch, 2 overhead squats

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 16th August, 2021

One thing, plain and simple and…very painful! The original benchmark, the “what’s your bench” of CrossFit…Fran!

It’s vile yet beautiful. Your worst enemy yet your best friend.

Go extremely hard, do not pace, strategise or insert any planned breaks. Ignore the pain, ignore your mind telling you to stop…just go. Another rep, every single time.

Good luck, what a way to start the week!

CrossFit Cardiff WoD
“Fran”
For time, 21 - 15 - 9 reps of:
Thrusters (95/65lb)
Pull ups

THE BENCHMARK, please get those times up, in red if they are PBs, on the whiteboard please…

WoD - Friday 13th August, 2021

Luckily all we have for you today is two movements, row and sandbag. Meaning that you couldn’t possibly have trouble with any Friday the 13th bad luck!

The good news is that superstition is all complete bollocks, so we are all okay! Fine and dandy!

What a way to end the week…

CrossFit Cardiff WoD
5 Rounds each for time
200m Row
10 Sandbag Over Shoulder
Rest 4mins between each round

Good luck and have a blast! The weekend awaits…

WoD - Thursday 12th August, 2021

Hands up if you liked that WoD or if you can! Shoulders like boulders, ready for the beach.

Don’t worry, it’s not as if you have to do anything with your shoulders tomorrow! 😳😳

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minute of:
15/10 Assault bike calories
10 Thrusters (60/40kg)
5 Bar muscle ups

Partners will work in a waterfall fashion…

Specialty
Clean Complex
Clean grip deadlift - Hang clean - Clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 11th August, 2021

A big shout out to Fadi for helping out a complete invalid in the morning class via a truly wonderful demo!

WE LOVE FADI!!!

He’s earned himself a job right there, for life! No amount of pressure shook the lad, he could’ve easily demoed as wonderfully had he been stood on top of a box, 100 folk in front with his mother front row!

What a lad!

Jonny demoed, the 8 am and was alright I guess.

CrossFit Cardiff WoD
For Time:
1 Mile run
20 Toes to bar
800m run
20 Handstand push ups
400m run
40 Toes to bar
200m run
40 Handstand push ups

Times up please legends…

WoD - Tuesday 10th August, 2021

Double figures into August already, and, with lockdown restrictions easing further still we have reverted back to our old timetable - first time since March 2020. Nuts!

Monday - Friday:
15:00 - 17:00: Open gym
17:00 - 18:00: WoD
18:00 - 19:00: WoD
19:00 - 20:00: WoD (specialty Tuesday/Thursday)

Bookings are still required for all classes and open gym slots.

Thank you legends!

CrossFit Cardiff WoD
Front squats
8 - 8 - 8 - 8
These are straight working sets. Look to lift at 75-80% of your 1RM

Specialty
Work through the following complex, maintaining load with the goal to add weekly.

Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch

Accessories
Hip extensions
10 - 10 - 10 - 10