Workout of the day
Mid-week and after this workout you are over half way to the next instalment of rugby marathon madness.
Unfortunately you have a bit of a stinker before you get there! 😳
CrossFit Cardiff WoD
5 Rounds for time of:
6 Chest to bar pull ups
9 Deadlift (100/70kg)
12 GHD sit-ups
In case you weren’t aware, that was the stinker!
From a short, sharp painful sprint to a longer duration grind. Enjoy!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
200m Run
12 Push press (50/40kg)
24 Box jumps (24/20”)
Specialty
A: 15 minutes of free standing handstand practice
B: 5 sets 3-5 Strict Handstand Push-ups
C: 4 sets of:
5 Seated overhead dumbbell press
All rugby’d out?! Naaah!
Here’s the deal, sit on your arses drinking cool beer, watching better sport… all weekend while ordering uber eat after uber eat, so long as you… SMASH YOURSELF ALL WEEK!
CrossFit Cardiff WoD
For time:
27/24 - 21/18 - 15/12
9 - 15 - 21
Calorie assault bike
Hang power snatch (40/30kg)
It will be a DEEP burn!
Pinch, punch, first of the month.
If you haven’t yet seen it, check out the whiteboard, notice board at the box for initial details about a summer throwdown.
SAVE THE DATE - SATURDAY 23rd JULY
Fun times are a coming!
CrossFit Cardiff Partner WoD
For time:
Run 800m
20 Squat snatch (60/40kg)
Run 600m
16 Squat snatch (70/50kg)
Run 400m
12 Squat snatch (80/60kg)
Partners run together and split snatch reps as required.
Well I did try and tell ya hey! A five minute workout that genuinely makes you feel sick for 10 times that long… it’s the power of CrossFit.
A longer workout for you to pace tomorrow.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
75 Double unders
25 Wall balls (20/14lbs)
15 Toes to bar
Specialty
Squat snatch
3 - 3 - 3 - 3
Overhead squat
5 - 5 - 5 - 5
I promise you that you will NOT appreciate this! No need to fluff this up or waste time ripping into Nicole, I’m just going to let you have it… other than of course say…
everyone should workout once every six months, so hard it makes them want to/or actually makes them vomit… this is one of those days!
CrossFit Cardiff WoD
For time:
50/40 Calorie assault bike
25 Power cleans (70/50kg)
Well I did try to warn you, that workout is an absolute stinker! Genuinely don’t know if you are going to complete it, shit yourself or both!
Fair play to anyone who rocked up to a class, unknowingly or not to give it a stab!
Enjoy tomorrow’s workout, because Wednesday’s tried to kill me last week.
CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
20 - 20 - 20 - 20
Pull ups
These are superset, each are for load and time
Specialty
Toes to bar
A: 3 sets of max set of unbroken toes to bar
B: 3 Sets:
10 - 20s L-sit
10 Lat pull overs
12 - 16 Hanging flutter kick
Monday morning blues and with a bang! This workout has attempted to end many of you, multiple times! I would not fancy doing it with a 5 day Glastonbury hang over! OUCH!
Go out of the gate at absolute suicide pace and do everything within your power to hang the hell on…
GOOD LUCK, you are going to need it!
CrossFit Cardiff WoD
For time:
2,000m row
Death by burpees
Well I did try to warn you, those of you who are at Glastonbury, do something similar only with a number of beer cans that need to be consumed… obviously for time! Then try to enjoy your hang over!
CrossFit Cardiff Partner WoD
In teams of 2 complete as many rounds and reps within 25 minutes of:
Run 400m
100 Assault bike calories
200 double unders
Run together, split reps however.
Vile!
Downhill, with a glorious sunset behind you, soon into a sunny arsed (we can only hope) weekend!
Before you do that though, you have two more things to do for me… this being the first…
CrossFit Cardiff WoD
2 rounds each for time of:
60 Wallballs (20/14lb)
40 Kettlebell swings (24/16kg)
25/20 Calorie row
Rest 5 minutes between rounds
I promise the second thing will be just as bad!
Specialty
1 RM Squat snatch
Mid week and I am away working, meaning that you lot will have to deal with Nicole’s wrath! She is an angry, roast chicken eating, Chateaubriand dodging Irish ninja!
Only satisfied by sub 2 minute Fran times, slightly overcooked roast potatoes and a solid week of movement redundancy.
Definitely do not go to Glastonbury but ensure that you are rocking up to class.
CrossFit Cardiff WoD
Strict press
3 - 3 - 3 - 3 - 3
Push press
3 - 3 - 3 - 3 - 3
These sets are to be supersets, she will explain all!
So so you legends, as of Thursday of this week we are switching the focus of specialty to weightlifting and snatching specifically.
Meaning that going forwards we will develop gymnastics on Tuesday and weightlifting on Thursday. Get right after it!
We are also mixing it up a little on Tuesday, HSPUs for a while.
Tomorrow’s little couplet is going to brutalise your midlines…good f**cking luck! 😂😂
CrossFit Cardiff WoD
10 Rounds for time of:
10 GHD sit ups
3 Power cleans (90/70kg)
Specialty
HSPUs
A: 15 minutes of free standing handstand practice
B: 10 sets of: 1-2 strict handstand push-ups.
C: 4 sets of:
5 Seated overhead dumbbell press
Welcome to a new week, well rested and ready to get a decent kicking from the hands of the Irish one… rather you than me!
GOOD luck! 😉
CrossFit Cardiff Partner WoD
”Partner Fran”
42 - 30 - 18
Thrusters (40/30kg)
Pull ups
Get after it!
Happy Friday in the baking hot sunshine…enjoy as it will be freezing F’ing cold again before you know it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20 Wall balls (20/14lbs)
15 GHD sit ups
10 Burpees
Get after it!
If the heatwave is getting hot and you need some additional breeze… just run faster! Easy fix!
Designed specifically to keep that core temp lower and get you guys lifting the world… you won’t get as much tomorrow.
CrossFit Cardiff WoD
Split jerk
3 - 3 - 3 - 3 - 3
Specialty
Bar muscle ups
A: Bar muscle up drills
B: 10 minute EMOM
Bar muscle ups
C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold
RX’d is tough, and it is supposed to be. Do not stress about it. The very best in our community will have to scale sometimes, I mean maybe not the savage that is Tia, but I’d suggest that there is a workout out there that even she would struggle with.
Maybe load, maybe a skill (RX isn’t just load), is beyond your capability. Cool, that is exactly why we scale. Using a variety of options, dedicating time to working on difficult movements during the class warm up… the intent is to be able to get RX.
The day will come, when you get not just your first muscle up, but the 5 per round as prescribed (thats what RX means) in the workout, along with the stated load and most importantly… with the desired stimulus…
If Fran takes me 12 minutes, but I did every thruster at 95lbs and my chin cleared the bar each time I’d tell you it’s not RX. It hurts, for sure, but no where near as much as a 2:30 Fran does.
A commitment to the method will get you there. The fun part is the trying!
CrossFit Cardiff WoD
5 Rounds, each for time:
200m Run
Rest 1 minutes
250/200m Row
Rest 4 minutes
Short, sharp and sweet tonight.
Literally nothing other than the workout, I’m trying to dig a large whole amongst a larger bush! And that is not an innuendo.
CrossFit Cardiff WoD
3 Rounds for time:
20 Toes to bar
20 Box jump overs (24/20”)
Specialty
A: Free standing handstand drills
B: 3 Sets
10 Pike ups
30s Weighted plank
10 Deficit push-ups
20 Stadlers
What a pair of utter legends! If you didn't know them then you have drastically missed out! Two unbelievably selfless humans, 100% the centre of a party, absolutely perfect for each other! Dating apps do work!
We wish them continued happiness together. Ross and Katie.
CrossFit Cardiff Partner WoD
For time:
10 Rope climbs
20 Thrusters (50/35kg)
40 Calorie bike
60 Deadlifts (70/50kg)
80 Pull ups
200 Double unders
Split all reps equally, however desired.
Happy Friday legends! I hope you survived the hardcore 5 day week… I’m sure there will be another bunch of bank holidays sometime soon again.
Last day of the week to get after it. If easyJet ever pull their fingers out of their arses you might need this heavy day to ensure that your butt cheeks turn heads on the beach…
CrossFit Cardiff WoD
Deadlift
10 - 10 - 10 - 10 - 10
VILE!
Now REMEMBER, we have a different focus from 6 - 8pm. a cheeky bit of yoga and that. Come along to check it out.
Let’s not get into the habit of lying hey… this workout is not going to make you feel all warm and fluffy on the inside. It will be painful but at least over fairly quickly.
We are always cruel to be kind!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Hang power snatch (40/30kg)
Box jump over (24/20”)
Run 800m - 400m - 200m between rounds
