Workout of the day
HUMP DAY and not even really as Friday is bank holiday! We are actually way over the hump and on the way down!!
Tomorrow’s workout is a staple heavy day of Mikey B’s, he has a vendetta out against your little legs, and god bless him for it!
CrossFit Cardiff WoD
5 Sets for max weight:
6 Front squat
12 Front rack walking lunge
6 Front squat
Vile!
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
CrossFit Cardiff WoD
”Nate'“
complete as many rounds and reps as possible within 20 minutes of:
2 Ring muscle ups
4 handstand push ups
8 Kettlebell swings (32/24kg)
Specialty
Handstand
A: Handstand drills
Accessories:
3 Sets
6 Bottom up kettlebell press
10s Hanging L-sit hold (each)
Tripod hold
Happy Monday all! Finally some cold but bad assed weather over the weekend! Perfect for drying, sanding and staining a massive pile of wood!
A quick look to the weekend ahead, we have some bank holiday hours for you to be aware of. Giving you more time to enjoy the bad ass sunshine…we hope!
Good Friday - 10:00 - 13:00 (WoD at 11:00)
Saturday - No change
Easter Sunday - CLOSED
Easter Monday - 10:00 - 13:00 (WoD at 11:00)
Right then, time to get stuck into a decent level thrashing!
CrossFit Cardiff WoD
Every 5 minutes for 5 rounds:
20/18 Calorie row
10 Burpee over the rower
Remember, the rowers are higher than the barbells!! 😉
We’ve made it! Possibly hang on for dear life, skidding into the weekend on our knees, bruised and battered by workouts pleading for mercy… just me?! But we are here!
Roll on some late nights and maybe even some sun, who knows!
CrossFit Cardiff WoD
Within 12 minutes, climb the ladder of:
2 - 4 - 6 - 8 - 10… etc
2 - 4 - 6 - 8 - 10… etc
10 - 12 - 14 - 16 - 18… etc
Suicide sprint (lengths of the gym)
Bar muscle up
GHD Sit up
Enjoy folk!!
The hill is on the way down, it may have two more bumps (big f%&kers) left, but we can see the light and expertly chilled can of Elvis juice!
Stick with it! We also have a buddy to share the pain with!
CrossFit Cardiff Partner WoD
Double DT, light and fast
20 rounds of:
12 Deadlift
9 Hang power clean
6 Shoulder to overhead
Barbell loaded at 50/35kg
Specialty
Bar muscle ups
A: Bar muscle up practice
B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks
It’s all ok, it’s just a little bit of discomfort that will go with time, lots of time… a long arsed time! But, thing are about to get better (maybe a little/lot worse)
We’re good, it’s hump day!
CrossFit Cardiff WoD
Back rack walking lunges
10 - 10 - 10 - 10
Superset these sets of lunges with:
10 Strict handstand push ups (increase R.O.M IF each set can be performed unbroken)
This isn’t exactly it, I don’t think, but it is the same and is going to be incredibly potent. Basically it’s going to hurt. And… you are going to Love it!
There is actually a small, just a small chance, that you might not Love it that much! You are being cruel to be kind!
CrossFit Cardiff WoD
5 Rounds each for time of:
20/16 Calorie bike
15/12 Calorie row
Rest 6 minutes between rounds
Specialty
Handstand:
A: Free standing handstand practice
B: 3 sets
30 second headstand
5 Strict toes to bar
10 V - Ups
Happy Monday all! Full disclosure…you are in for a little bit of a fight this week. It will be a fun fight, but still a fight. Grit the teeth, pop some smoke and charge straight up the middle. Just like a pisshead on Wine Street.
It will be fun once it’s over, if you survive!
CrossFit Cardiff WoD
For 5 rounds, complete as many rounds and reps as possible within 4 minutes of:
9 Pull ups
6 Bar over burpees
3 Thrusters (70/50kg)
Rest 1 minute between rounds
Please get one, cumulative score up on the board before you crawl out into the “sun”set…
So I have been thinking long and hard and have eventually come to a decision…
I am going to get rid of each and every single assault and echo bike, they are just too easy and don’t really provide you all with a great enough stimulus. With the money raised I am going to invest it all into a shit ton of brand new, state of the art and extremely well thought out (certainly not niche) ski-ergs so that you are able to discover just how amazing this tool really is…
APRIL FOOLS F@%K%^S (LOVELY F@%K%^S)!!!
It’s just a joke, no need to jump up on stage and punch me for it!
CrossFit Cardiff WoD
Every minute for 10 minutes:
2 Clean and jerks
Then..
Within 10 minutes work up to a 1 rep max clean and jerk
Score for PBs up in red on the board please….
I bet you are all wandering around attempting to sell two tickets to your gun show considering the DOMs you have in those pipes right now hey?! Savage!
Well don’t stress, you can change it back to your legs with this little gem tomorrow. And added little bonus for you lovely ladies… a 10ft target.
CrossFit Cardiff WoD
5 rounds of, Every 5 minutes, within 90s
100m run
Max wall balls (20/14lb - 10ft)
Specialty
Bar muscle ups
A: Bar muscle up practice
B: 3 Sets
5 Weighted pull-ups
10 Bar dips
15 Hollow rocks
Happy hump day you lot! I hope your biceps are royally pumped after that workout yesterday. Seeing as Nicole has only been doing CrossFit for a tomato season, she is still trying to sneak in some bodybuilding into her programming. She’s got to maintain those guns somehow!
So you are not going to appreciate tomorrow’s workout, just saying…
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps of:
21/18 Calorie echo bike
9 Burpees
3 Deadlifts (120/90kg)
Scores up to the whiteboard please team…
Enter a filler about the weather, or the fact that it’s nearly April and I can’t believe it here in order to fluff up the workout to leave you guys hanging for a couple of minutes longer. Or… just give it to ya…
CrossFit Cardiff WoD
For time:
100 - 80 - 60 - 40 - 20
Double unders
21 - 18 - 15 - 12 - 9
Dumbbell hang clean (2x50/35lb)
Rest 30s after each round
B: Tabata hollow hold
Speciality
Handstand:
A: Free standing handstand practice
B: 3 Sets
30 Second headstand
5 Strict toes to bar
10 V - Ups
That’s it, the clocks are forwards meaning that we can officially ignore the predicted 1 degree Thursday.
Tell the weatherman/woman/emoji to go F themselves!
The Great British summertime is officially here!
CrossFit Cardiff WoD
10 rounds of
7 Toes to bar
9 Sandbag squats (50/35kg)
12/10 Calorie row
Times up please ledges!
Happy Friday you lovely lot! Get your pants on and get outside in the wonderful sunshine. Drink coffee until it’s socially acceptable to drink beer, not long, and enjoy your weekends!
Right after you thrash yourselves with a little beauty! This is a sprint!!
CrossFit Cardiff WoD
3 rounds for time:
500m Row
21 Air squats
12 Chest-to-bar
Times up please…
If you thought that the the week has been “fun” so far then you are in for a shock tomorrow! You are going to LOVE it! Don’t worry, it’s just the wind down to the VERY SUNNY (🤞🏽) weekend! We can only hope!
No need to fluff this up…good luck!
CrossFit Cardiff WoD
6 rounds of, within 4mins:
10/8 Assault bike calories
10 Wall balls (20/14lbs)
5 Burpees over box (24/20”)
Vile!
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V-ups
10 Strict chest to bar
5 Russian dips
Hump day and with a MASSIVE bang! This workout will likely sting, just a little!
Good luck and direct any and all feedback to Hannah Layton. It’s all her fault!!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
50 Double unders
5 Deadlifts (140/100kg)
10 Handstand push ups
Get those rounds and reps up to the whiteboard please legends…
I am writing this while travelling back from London on the train, having just checked the weather forecast for the up and coming week. Let’s please just hope that whoever wrote it is NOT utterly full of 💩.
And that rather than it get cloudy on the weekend (WTF is that about), that it get sunnier still!
Get those fingers of yours crossed please!
CrossFit Cardiff WoD
Back Squats:
12 - 12 - 12 - 12
Heavy, heavy sets please!!
Specialty
Handstand holds
A: Free standing handstand practice
B: Accessories:
3 Sets
5 - 10 Handstand tuck ups
5 Strict toes to bar or negatives
2 Lengths overhead dumbbell carry
This Monday two years ago was entirely different, the first one of zoom classes! It is bonkers that that was two whole years ago. Never again please!
The weekend was an absolute belter, and that can come again!
We had some awesome back and forth on the programming group this past week, all in aid of providing the very best opportunity for you guys to be stood outside, by the hedge, attempting to find your keys!
Speaking of lockdowns, we did tomorrow’s workout (ish) as an outdoors WoD when we had to be outside, luckily on a sunny day. Well now that we are inside we will do the inside version…sorry!
CrossFit Cardiff WoD
For Time:
1 Mile run with a medicine ball (20/14lbs)
10 rounds of:
5 Sandbag over shoulder (50/35kg)
10 Toes-to-bar
1 Mile run with a medicine ball (20/14lbs)
Don’t cherry pick, just rock up and an hour later I bet you have surprised yourself, a lot!!
Happy Friday F**kers! They say we have a heat wave coming, as well as a sandstorm. That’ll be all the tins gone from Aldi’s then! Ready to live in the cupboard for every one of their 50 year best before dates!
Just DON’T DO IT!
Sandstorms are definitely not as bad as the horrendous breeze we had a few weeks ago!
CrossFit Cardiff WoD
For max weight:
3 - 3 - 3 - 3 - 3
Squat cleans
3 Rounds for quality:
20 GHD sit ups
Loads up to the white please… who can make a 1RM a 3RM?
Well how cool is this?? Seven folk stepping foot into the gym with the goal of making themselves bulletproof for whatever the future throws at them!
The Battle Cancer program has begun, 3 months of these bunch of legends learning how to kick arse from some of the best in the business.
If you see them cutting about, after your Saturday class, go and give them a massive sweaty hug!
Now you are not going to appreciate this…
CrossFit Cardiff WoD
5 Rounds of, every 2 minutes:
15/12 Assault bike calories
Max kettlebell swings (32/24kg)
Rest 3 mins between rounds
The goal is to beat Mikey B’s drop off, not an easy feat to achieve…
Specialty
Bar muscle up
A: Kipping Practice
B: Bar muscle up practice
C: Accessories
3 Sets
12 V - ups
10 Strict chest to bar
5 Russian dips
