WoD - Tuesday 10th October, 2023

An update to the schedule is a coming. Saturday classes will be altered to best suit attendance. Meaning that from the 21st of October onwards and UNLIMITED class will take place at 09:30 - 11:00. THIS WILL BE THE ONLY SATURDAY CLASS GOING FORWARDS.

To clarify, below is the ongoing schedule for a Saturday:
WoD: 09:30 - 11:00
Unlimited size = Carnage yet again.

REMEMBER PLEASE
The gym is closed on Saturday 14th and Sunday 15th for the CrossFit HQ L2 seminar. Folk are planning to head up to Pen Y Fan and are gutted that it wasn’t this summer weekend!

CrossFit Cardiff WoD
Complete as many rounds and reps within 14 minutes of:
12 Chest to bar
200m Run
6 Squat snatch (60/40kg)
200m Run

Specialty
Complete as many reps within 15 minutes of:
Max strict ring muscle up
1 Minute bike

3 Sets
5 Strict chest to ring pull-ups
5 - 10 dips
30s GHD hollow hold

WoD - Monday 9th October, 2023

We need your help, one of our own is in trouble and we need to descend on him with a huge ton of love, morale and support.
Enrique is currently in Llandough hospital having suffered a stroke. He is an absolute legend and has been a member of the gym for some time. Those of you on the members group, get round the lad, give him some love, go and visit. Show him what this amazing community can do!

Enrique brother, here’s to a very speedy recovery. I know from experience that CrossFit will be such a positive in your recovery. I have personally witnessed it and will help you in any way I can. You still need to teach me a kip up after all!
Huge love to you brother!

CrossFit Cardiff WoD
4 Rounds of, within 1 minute complete:
15/12 Calorie row
15/12 Calorie assault bike
Rest 5 minutes between rounds

WoD - Friday 6th October, 2023

That’s it, the final instalment for this week, you are nearly there!

Now for me it might be my last day’s on this planet, looking after a MASSIVE Belgian Mal for the weekend might well be the last of me! I mean there’s no way that I will get out of it with all of my fingers! Wish me luck! 😳

CrossFit Cardiff WoD
5 - 5 - 5
Strict press
3 - 3 - 3
Push press
1 - 1 - 1
Push jerks
Complete the strict press, then push, then jerk. Where possible, build load with each set.

WoD - Thursday 5th October, 2023

It’s 5 days in, there is literally no way that Cath hasn’t either killed someone close to her or drunk the new limited addition pepsi max mango. She’d been eyeing that up for a while.

Zero chance!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
30/25 Assault bike calories
20 Box jumps (24/20”)
10 Front squats (70/50kg)

Specialty
Squat snatch
5 - 4 - 3 - 2 - 1

These are touch and go

5 - 5 - 5 - 5 - 5
Snatch grip push press

WoD - Wednesday 4th October, 2023

A cheeky little mid-week thrashing coming your way. Highly likely to hurt like hell but at least a pain that will be shared in a partner workout. Enjoy and wave goodbye to your glutes!

CrossFit Cardiff Partner WoD
Running Diane:
21 Deadlifts
21 Handstand push ups
Run 400m
15 Deadlifts
15 Handstand push ups
Run 200m
9 Deadlifts
9 Handstand push ups
Run 100m
Barbell weight (100/70kg)
Athletes will perform each movement in an I go, you go fashion and run together.

WoD - Tuesday 3rd October, 2023

Tomorrow’s workout is nothing short of iconic and when a video of it went viral a long time ago either got a shit ton of folk to get into CrossFit and I predict scared away probably twice as many! The three savages knocking out ring muscle ups like they are nothing, years and years ago!

Check it out and try to match their times…

The original nasty girls were just that!

CrossFit Cardiff WoD
3 Rounds for time:
50 Air squats
7 Muscle ups
10 Hang power cleans (60/40kg)

Specialty
Spend 15:00 achieving a max distance handstand walk

3 Rounds
50ft OH kettlebell carry
20 Alternating dumbbell bench press
10 Strict pull ups

WoD - Monday 2nd October, 2023

It’s fucking October, holy shit! And not just any October, it’s sober October. Specifically “sober” due to the full removal of sugar and fizzy pop by your very own Cath K.
Now then, you all need to be spy’s, moles… we have a bet you see. What are the chances of her making it. Clearly she can’t do the entire month as there is a thing on the 28th and so she HAS to drink! But until then, if anyone sees her consume sugar or pop she owe’s me one squeaky clean house!

Anyway, tomorrow’s workout has been gratefully borrowed from the mind of another sadist… thank you Rob Lawson!

CrossFit Cardiff WoD
For Time:
150 Alternate dumbbell snatch (50/35lbs)*

*Each minute perform 5 burpees

WoD - Friday 29th September, 2023

Rope climbs are dangerous! Luckily, the mini Hitler “AKA Nicole” is back to smash the hell out of you, with her tan in tow, and taking zero prisoners in her scaling efforts.
Do not anger her and her holiday blues!

CrossFit Cardiff WoD
Every 5 mins for 3 rounds:
3 Rope climbs
15/12 Calorie assault bike
20 Wall balls (20/14lbs)

WoD - Thursday 28th September, 2023

We are very, very nearly there. The weekend is screaming my name and will be with us faster than we can do a vile rowing and HSPUs workout… shit the bed…

CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
30/25 Calorie row
60 Double unders

Specialty
15 Minutes to establish:
1 Hang squat clean, 1 push jerk, 1 split jerk

3 - 3 - 3 - 3 - 3
Front squats*

*2s pause at the bottom of each rep. Build load each set.

WoD - Wednesday 27th September, 2023

A very special day for a very special part of this community. Could you please all shout from the rooftops to wish the utter legend that is Attila… commonly known as A tit, a seriously happy 40th birthday! What a fucking stud!
Big love bro! I can’t wait to celebrate with you. But first… calories and piss takes!

CrossFit Cardiff WoD
For max Load:
5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1
Squat Clean

WoD - Tuesday 26th September, 2023

Tomorrow’s workout is a hero with a big ask. It is brutal and done so for very good reason! Give it your best effort but with care please, just heed my advice… ensure you do everything to not hold your breath.

CrossFit Cardiff WoD
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr Joshua”
5 Rounds for time of:
400m Run
30 GHD Sit ups
15 Deadlifts (115/80kg)

Specialty
Spend 15:00 practicing pull overs

3 Sets
5 - 10 Strict toe to bar
5 Seated Z press + 15s pause overhead after 5th rep
20 Sollow rocks
Max headstand/handstand hold

WoD - Monday 25th September, 2023

Welcome to a new week, I hope you all had a blast and are excited to get destroyed at the hand of the main man himself… Mikey B.

Good luck! 😳

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 15 minutes of:
50ft Overhead walking lunge (50/35lbs)*
10 Chest to bar pull ups
10 Burpees
*Alternate hands as required

WoD - Friday 22nd September, 2023

Welcome to the end of the week. FRIIIIIIDAY feeling! And to top off this week of kickings we will have a cheek pop at a games workout. I play on a benchmark. Or in other words, lots on fun…

CrossFit Cardiff WoD
‘Helena’
3 Rounds for time of:
Run 400m
12 Bar muscle ups
21 Dumbbell snatch (50/35lbs)

WoD - Thursday 21st September, 2023

Now then I am being pretty nasty to you and I am sorry but, I am so interested to see how this is going to feel that I don’t really care. 😂
What I would advise is that you do not plan on having to use your legs until sometime next week…

CrossFit Cardiff WoD
10 - 10 - 10 - 10
Back rack walking lunges
30 - 30 - 30 - 30
Wall balls (20/14)
These are supersets. Build load with each set of lunges.

Specialty
15 minutes to establish a heavy snatch + hang snatch
5 Sets
10 Overhead walking lunges
Build each set

WoD - Wednesday 20th September, 2023

I am almost sorry for this, almost! Kind of, sort of, ism honour of Adrian Bozman’s 40th birthday this past weekend… a cheeky nod to him for making me sprint 30 calories twice on the assault bike but really more because I just love to watch people suffer…

CrossFit Cardiff WoD
For total time:
30/25 Calorie assault bike
Rest 5 minutes
30 Clean and jerks (60/40kg)
Rest 5 mins
30/25 Calorie assault bike

Be prepared to become comfortable with being uncomfortable.

WoD - Tuesday 19th September, 2023

I talked to some of you about how brutal tomorrow’s workout is. Get off that rower and out running at pace as fast as you can.

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”
Run 1 mile
Row 2000m
Run 1 mile

Specialty
Spend 15:00 practicing pull overs
3 sets
5 - 10 L-sit pull ups
5 Strict toes to bar
10 Dumbbell Z press

WoD - Monday 18th September, 2023

Happy Monday you lovely lot! I hope you have all had banging weekends! Fitness and fun filled, but ready to hit the ground running with let’s be honest, a pretty brutal workout. You are going to love it…
Back with one hell of a bang!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible in 20 minutes of:
25 Toes to bar
5 Overhead squat (80/60kg)
50 Double unders

Eeeeek!

WoD - Friday 15th September, 2023

Okay, now they are really hungry!

Have an awesome weekend… this is likely going to hurt way more than yesterday. Just a different kind of hurt!

CrossFit Cardiff WoD
For time:
12 - 9 - 6 - 3
Wall walks
30 - 30 - 30 - 30
Alternating dumbbell snatch (50/35lb)
15 - 15 - 15 - 15
Toes to bar

WoD - Thursday 14th September, 2023

I have two very tired, VERY hungry doggo’s to feed and let sleep. And so I will be short…

this is going to hurt your legs! 😁

CrossFit Cardiff WoD
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2
Back squats

Specialty
10 - 8 - 6 - 4 - 2
Touch and go clean and jerks
Rest 2 minutes

Split stance strict press
5 - 5 - 5 - 5 - 5

WoD - Wednesday 13th September, 2023

A mid-week, high level thrashing coming your way. Now then, I know the loading is programmed to be heavy, but it should also not take you all day. Scale if needed to be able to keep the barbell moving at a decent pace...

CrossFit Cardiff WoD
In teams of 3:
Triple heavy Isabelle
For time:
90 Snatches (80/60kg)
Perform these as you go, I go reps