Workout of the day
HUMP day! Thank god for that hey!
Remember that the gym is closed this weekend for a seminar, you guys will be getting that frustration out with some epic paint balling!
Stay away from the Irish, she’s vicious and make sure all of your shots are aimed straight towards RIIIIICKY!!
CrossFit Cardiff WoD
Within 15 minutes, climb the ladder of:
1, 2, 3, 4, 5, etc…
2, 4, 6, 8, 10, etc…
2, 4, 6, 8, 10, etc…
Wall walk
Hang power cleans (60/40kg)
Front squat (60/40kg)
Right back into a blistering week of sunshine (we can only hope) with a BLAST! See you later lungs!
Keep your eyes peeled for a cool yoga treat coming to a gym very close to you (ours) soon!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Burpees
Kettlebell swing (24/16kg)
42 - 30 -1 8
Double unders
Specialty
Freestanding handstand
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
Happy Monday all! I hope you made it through weekend of sun, loving life and not being sprayed with de-icer for drinking Diet Coke!
Back to a week of solid thrashings!
CrossFit Cardiff WoD
5 Rounds for time of:
10 Handstand press ups
20/16 Calorie row
Get after and wish these two legends for not losing to the Uber eats cyclist…
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Told ya!
CrossFit Cardiff WoD
"Manion"
7 rounds for time of:
Run 400m
29 Back squats (60/40kg)
We are nearly there. Now although it is going to be very hard to do so, you need to save some money in the bank for Friday.
In no way is that a get out of jail free card to go easy tomorrow. Sorry, not sorry! Just go to bed early and don’t drink too much booze tonight!
CrossFit Cardiff WoD
For 5 rounds:
Complete as many rounds and reps as possible within 2 minutes of:
10/8 Calorie assault bike
10 Burpees to a target (two handed touch, 6 inches above an outstretched hand)
Rest 6 minutes between rounds
Those two handed touches are actually two handed touches. Do it, because it sucks!
Specialty
Bar muscle up
A: Core bar muscle up drills
B: 3 Sets
5 Weighted strict pull-ups
30s Hollow hang
45s Superman hold
HUMP day, kind of… does it still count on a 4 day week?
No better way to solidify your leg DOMs then to lunge a heavy arsed weight across the box hey! GOOD LUCK!
CrossFit Cardiff WoD
Overhead walking lunge
10 - 10 - 10 - 10
These are straight sets because they will be god fucking awful!
With a bank holiday and Murph hang over combined, you lot are going to LOVE this week! Advice, save some juice for Friday, you are going to need it!
From a long, slow slog to a fast and furious workout. See you later cobwebs…
CrossFit Cardiff WoD
4 Rounds for time of:
50 Double unders
21 Sumo deadlift high pull (35/25kg)
21 Push press (35/25kg)
Specialty
Free standing handstand
A: Handstand drills
B: 3 Sets
5 Pike Ups
10 Push ups
30s Side plank
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 his 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.
CrossFit Cardiff WoD
”Murph”
For time:
Run 1 mile
100 Pull ups
200 Press ups
300 Air squats
Run 1 mile
We are nearly there, almost at the time of week that will make you want to do anything but come to the gym. No matter what though, do it. Somehow, make it happen. Oh, and we are going to lock the doors!
That’s enough fluffing, lets get to it…
CrossFit Cardiff WoD
4 rounds of:
Within 1 minute complete 40/30 calorie assault bike
For every calorie missed, complete 1 wall ball.
Rest 8 minutes between rounds
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
CrossFit Cardiff WoD
“Jerry”
1 mile run
2000m row
1 mile run
Specialty
Bar muscle up
A: Bar muscle up drills
B: 3 Sets
5 Weighted strict pull-ups
30s Hollow hang
45s Superman hold
A mid - week leg burner, to follow all of the other leg burners that you have already had so far this week. It’s as if CrossFit hates your poor little legs hey?!
Imagine, when you are able to walk again, just how good your peachy little butt cheeks are going to look!
CrossFit Cardiff WoD
20 - 20 - 20 - 20
Back squat
Believe it or not, you really owe me a big thank you! Had it not been for me, you would’ve already been in DOMs turmoil! If you are well then only the magic sky daddy can help you now. 😁
Nicole apparently has a vendetta. If you don’t believe me just come on in on Friday! 😬
CrossFit Cardiff WoD
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Shoulder to overhead (50/35kg)
GHD sit ups
Specialty
Free standing handstand
A: Handstand drills
B: 3 Sets
5 Pike Ups
Tripod holds
30s side plank
Do me a favour please team, hunt Ricky out and make sure he's okay. Last seen in the fetal position at the backend of a rower following a little bit of hard work! 😉
Welcome to a new week all, and… what a week it is going to be! I hope you’ve had your feet up, you are going to wish you had! Here goes…
CrossFit Cardiff WoD
For time:
15 Chest to bar pull ups
15 Cleans (60/40kg)
Rest 3 minutes
15 Burpees
12 Cleans (70/50kg)
Rest 3 minutes
15 Chest to bar pull ups
9 Cleans (80/60kg)
Rest 3 minutes
15 Burpees
6 Cleans (100/75kg)
FRIDAY, and hopefully in the SUUUUN!!! ☀️
Have a cracking weekend legends…
CrossFit Cardiff WoD
Complete as many reps as possible within 15 minutes of:
20/16 Assault bike calories
12 GHD sit-ups
10 Wall balls (20/14lbs/10ft)
Spending the evening with 4 german shorthaired pointers must be the fastest way to be driven to alcohol that I have ever encountered, even faster than a mid lockdown Boris Johnson announcement.
The process is accelerated by attempting to get them all to pose for a picture…
CrossFit Cardiff WoD
Overhead squat
3 - 3 - 3 - 3 - 3
Specialty
Bar muscle up
A: Bar muscle up drills
B: 3 Sets
20s Hanging strict hollow
40s Superman hold
5 Strict weighted pull-ups
Hump day with a bang! Heavy and VILE!!! Enjoy…
CrossFit Cardiff WoD
For time:
200m Run, then:
20 - 16 - 12 - 8
8 - 6 - 4 - 2
20 - 16 - 12 - 8
Ring dips
Deadlift
Box jump overs (24/20”)
then, 200m Run
This may well be turbo late but, it has been a long and stressful day of fencing so…
plus, I was 7 hours early on the 5th of August, 2012 so I am keeping a few more hours in the bank for the next time.
Here you go…
CrossFit Cardiff WoD
5 rounds for max reps of, within 2 minutes:
18/15 Calorie row
Double devils press (50/35lbs)
Rest 4 minutes between rounds
Specialty
Nicole is ignoring me, so something with Handstand push ups in.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA.
CrossFit Cardiff Partner WoD
“Badger”
3 rounds for time:
30 Squat cleans (95/65lbs)
30 Pull ups
800m Run
All reps to be shared as required, partners are to run together.
Now then, time to make yourself feel firmly sick through eating chocolate until you bleed, the cornerstone of any good religious holiday!
Please remember the timings for tomorrow, everything is up on team up and is listed below:
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)
Before that though, I have a surprise for you…
CrossFit Cardiff WoD
Each round for time, within 30 seconds:
21/18 - 18/15 - 15/12 - 12/10 - 9/8
Assault bike calories
Rest 3 minutes between rounds.
Unlike your easter egg eating, this is a sprint, not a marathon!
We did a workout a while ago, 2014 I think, involving medicine ball cleans (not the one that you have tomorrow - spoiler), that got me a huge amount of complaints… I think it’s almost time to bring it back!
We’ll use tomorrow as a tester… I will judge to see if you are ready yet!
CrossFit Cardiff WoD
For time:
100 - 80 -60 - 40 - 20
Double users
50 - 40 - 30 - 20 - 10
Medicine ball cleans (20/14lbs)
Specialty
Bar muscle up
A: Bar muscle up drills
B: 3 Sets
15 Assisted hips to bar
40s Superman hold
5 Strict toes to bar
