WoD - Friday 29th October, 2021

Happy Friday leg ends! As per usual, come in and smash yourselves into a sweaty hole prior to heading out on the LASH for a two - day bender! Something that I clearly couldn't do anymore, not if my stag do performance was anything to go by!

However… REMEMBER, the super scary Halloween throwdown is on Saturday and you will suffer if you are too hung over! Good luck!

CrossFit Cardiff WoD
“Cindy”
Within 20 minutes, complete as many rounds and reps as possible of:
5 Pull ups
10 Press ups
15 Air Squats

Chris Spealler (if you don’t know who he is… google him) has a score of 36 rounds of this workout. Which, is just mental!

WoD - Thursday 28th October, 2021

If you were to find yourself in Arbroath, Taunton, Plymouth or Exmouth on this day I would stay firmly at home, lock your doors and get yourselves to bed EARLY. Do not go out, not even for a pint of milk as… it is the Royal Marines birthday and there will be hundreds of drunken, naked legends wandering the streets creating utter chaos!

Happy Birthday lads, you work hard and therefore deserve to be drunk and naked!

CrossFit Cardiff WoD
5 Rounds for time of:
500m Row
50ft Dumbbell overhead walking lunge (50/35lbs)

Specialty
Within 15 minutes:
Establish a 1 rep max clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 27th October, 2021

It’s hump day! And, once you are over this utter shitfest you are going to sail into the weekend, all breezy like!

It won’t hurt in the slightest, I promise (with some tightly crossed fingers)! Good luck, Mikey B is a p***k!!

CrossFit Cardiff WoD
For time:
27 - 21 - 15
Assault bike calories
Wall balls (20/16lbs)
Burpees to a target*

*A genuine one foot jump from an outstretched arm. We do this because is sucks, so make it suck!

WoD - Tuesday 26th October, 2021

Following a cheeky as heavy day, let’s get fast and vile with an even cheekier couplet.

Go hard and try to stick to big sets on the barbell.

CrossFit Cardiff WoD
For time:
Run 800m - 400m - 200m
21 - 15 - 9 reps of
Power Clean & jerk (60/40kg)

Specialty
Within 15 minutes establish a 1RM
Snatch

15 - 15 - 15 - 15 reps of:
Hip extension

WOD - Monday 25th October, 2021

Monday and your arses are Mikey’s… only for the week! Stand by for a decent level of savagery, you should be all accustomed to just that from Mikey B by now!

We begin with a lot of heavy loading, just in case your legs had recovered fully from last week…

CrossFit Cardiff WoD
Front Squat:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Each set should increase in load…

You show those legs and hang overs who is boss!

WOD - Friday 22nd October, 2021

The weekend is upon us, meaning we can stop smashing ourselves into an oblivion (after tomorrow morning anyway) and enjoy spoke lay ins (?), chilled days and or stinking hang overs… take it!

Like the next round after a rest period, Monday is coming soon!

CrossFit Cardiff WoD
Within a 15 minute window complete:
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell swings (24/16kg)
12 Pull ups

And…

1 Rep max
Snatch

WoD - Thursday 21st October, 2021

Well I did warn you, and that is all I can do. Now, I have genuinely been struggling since doing that workout. Only today I feel confident enough to not have to walk down the stairs one at a time, while holding on… just in case!
Meaning that, by Sunday, you might be feeling okay and you are welcome!

CrossFit Cardiff Partner WoD
Within 25 minutes, complete as many rounds and reps as possible of:
5 Handstand push ups
10 Calorie assault bike
50 Double unders

These are you go, I go rounds…

Specialty
Within 15 minutes:
Establish a 1 rep max clean

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 20th October, 2021

Tomorrow is a very special day. You need to whoop, holler, get your party hats on and let an absolute LEGEND of the gym know that she has a shit ton of assault bike calories to do (only as many as I do mind)!

Happy Birthday Gem Vezza you utter stud! You have a very special place within this gym, it’s hard to find another member who is more loved by everyone, I can’t wait to watch you suffer on that beautiful machine!

Big love my friend… I even went easy on the picture!

CrossFit Cardiff WoD
5 rounds for time of within 2 minutes:
20/16 Calorie row
30 Wall Balls (20/14lbs)
Rest 3 minutes between rounds*

*for each wall ball rep not complete, athletes will perform 2 burpees during the rest period.

WoD - Tuesday 19th October, 2021

A cheeky little superset for you lot tomorrow… build those butt cheeky up in time to crush chestnuts in front of the fire!

You’re going to LOVE it!

CrossFit Cardiff WoD
Back rack walking lunge
12 - 12 - 12 - 12*

*Between lunges, athletes are to complete a set of 25 GHD sit ups.

Specialty
Within 15 minutes:
Establish a 1 rep max snatch

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 18th October, 2021

You may have massive Monday blues, a two-day hang over and not appreciate your whatever time alarm but… there is some good news. Are you ready?

The McPlant is FINALLY here!!! Now if that is’t Monday morale, I don’t know what is!

CrossFit Cardiff WoD
3 Rounds for time of:
7 Ring muscle ups
14 Power cleans (70/50kg)
21 Air squats

WOD - Friday 15th October, 2021

Get that Friday feeling rooted into your bones, especially as a bunch of you are headed to celebrate some very cool, German beer drinking ceremony.

The day after Octoberfest in Munich in 2016 (maybe), easily the worst day of my life!

CrossFit Cardiff WoD
For time:
80 Wall balls (20/14lbs)
Run 400m 
60 Wall balls (20/14lbs)
Run 800m
40 Wall balls (20/14lbs)
Run 1200m

GOOD LUCK…with the hang over, not the workout!

WoD - Thursday 14th October, 2021

It’s Nicole’s fault, she must be angry about something! Either that or bored AF due to having so much time off!

However, I potentially have something similar planned for you all next week, involving the same two pieces of lactic acid inducing equipment that I have never managed to complete. Eeeek!

CrossFit Cardiff WoD
Complete as many rounds and reps within 15 minutes of:
3 Deadlifts (100/75kg)
3 Box jump overs (24/20”)
6 Deadlifts
6 Box jump overs
9 Deadlifts
9 Box jump overs etc..

Specialty
Clean
1 - 1 - 1 - 1 - 1

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 13th October, 2021

Now some of you are actually going to enjoy this, f**k knows why, maybe you are all sadists… I can expect that someone asks to have it programmed again.

Weirdos!

CrossFit Cardiff WoD
For time complete 6 rounds of:
Within 1 minute:
15/10 Calorie assault bike
15/10 Calorie row
Rest 5 minutes

I almost can’t wait to see your faces!

WoD - Tuesday 12th October, 2021

A bit of a double parter to batter your boulders tomorrow legends. Make sure you wash your hair tonight… as tomorrow this task will be impossible!

Good luck!

CrossFit Cardiff WoD
A: Within 10 minutes establish a 1RM push press

Rest 5 minutes

B: 5 rounds for time o
3 - 3 - 3
Strict press
Push press
Push jerk
Barbell loaded to: 40/30kg

Specialty
Squat snatch
1 - 1 - 1 - 1 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 11th October, 2021

Short but sweet (the post not the workout), welcome to the week!

CrossFit Cardiff WoD
For time:
30 Toes to bar
40 Dumbbell hang snatch
50 Dumbbell step overs
40 Dumbbell hang snatch
30 Toes to bar
Dumbbell loading: 50/35lb

One dumbbell, make the sets long and sucky! Pick a weight that you can do lots and lots of reps prior to stopping… if at all.

WoD - Friday 8th October, 2021

This must be what death feels like!

CrossFit Cardiff WoD
21 - 15 - 9 reps for time of:
Bar over burpees
Power Cleans (45/30kg)
Run 400m after each round

WoD - Thursday 7th October 2021

One more, come on it can be done!

Currently, this day is a week and a day away… it’s very likely that I will not be saying anything like that. More likely is i’ll be attempting to hide in my own right shoe!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 7 minutes of:
80 Double unders
20 Toes to bar

Rest 5 minutes

Complete as many rounds and reps as possible within 7 minutes of:
20 Air squats
5 Shoulder to overhead (70/50kg)

Specialty
Clean
1 - 1 - 1 - 1 - 1

Accessories
Back extensions
10 - 10 - 10 - 10

WoD - Wednesday 6th October, 2021

My prediction for today is that I would actually rather do Fran backwards, twice followed by the same amount of reps on the assault bike, also twice… than drink again!

Still, no one will listen to my plea and therefore back to the booze!

CrossFit Cardiff WoD
4 Rounds for time of:
21/18 Calorie assault bike
15 Box jumps (24/20”)*
9 Deadlift (125/100kg)

*due to the high chance of death, athletes are welcome and in fact encouraged to hop over the box with the use of their hands...

WoD - Tuesday 5th October, 2021

This is a little weird/scary… knowing that I am writing this post in relative comfort but, when it comes out I could well be naked, with every stand of body hair removed cling filmed to a lamppost!
We can only hope hey!

CrossFit Cardiff Partner WoD
Row 2km

Partners are able to switch whenever required.

Specialty
Squat snatch
1 - 1 - 1 - 1 - 1

Accessories
Hip extensions
10 - 10 - 10 - 10

WoD - Monday 4th October, 2021

A mundane Monday for most, not for me…I am on my stag do. All week!

Therefore, this post (and the rest for this week) is actually being written on Wednesday (of last week). As, there is almost no way I will be functioning for a little while longer!

If I die Nicole, the gym is yours… good luck!

CrossFit Cardiff WoD
A: Within 15 minutes:
Establish a 1RM Back squat

B: With 70% of part A:
7 - 7 - 7 - 7
Back squats