Mid-week and you’re not going to like it very much, it really, REALLY hurts!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 30 minutes of:
Row 500m
Run 400m
Pinch, punch, 1st of the month… MUTHER F**KERS!
The bad news is that it is 100% definitely not summer anymore but, the good news is that we are one month closer to next summer! I have some more bad news for you I’m sorry, read below! 😬
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie assault bike*
10 Thrusters (40/30kg)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Specialty
Bar muscle up
Every minute, on the minute for 16 minutes:
1: ‘x’ Bar muscle up
2: 30 Double unders
3: 10 - 15 GHD sit up
4: Rest
‘X’= 10 - 20% of 5 minute bar muscle up test. Or choose a challenging rep range which takes 20-30s
4 Sets:
6 - 12 Ring pull up
6 - 12 Ring dip
3 Sets:
6 - 12 Rotating Toes to bar
Monday is going to hit you hard in the respective reproductive organs lungs & legs! But… it will be fun!
Happy Monday!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Chest to bar pull ups
1RM Power clean*
*Start very heavy and attempt to get heavier.
Friday treat! A cheeky two parter, and you probably won’t like either of them!
Sorry!
CrossFit Cardiff WoD
Part A:
Within 15 minutes build to a max load for:
18 Back rack walking lunges
Rest 5 minutes
Part B:
For time:
1 Mile run
Over the hill, and towards the weekend. Let’s hope Mikey B isn’t planning what he’s having to drink on Friday night.
I mean I’m safe, I’m away working!
CrossFit Cardiff WoD
For 5 rounds, within 2:30:
70 Double unders
10 Double Kettlebell front squats (24/20kg)
Max bar muscle ups
Rest 3 minutes between rounds
Specialty
12 minutes to work to a heavy:
Clean and jerk
Then 3 sets @ 90%
3 Sets
4 Back squats
3 High box jumps
Mid week and hopefully it stops F**KING raining at some point soon! You never know, maybe Autumn has decided to not bother this year!
Anyway, there’s a very cheeky sprint coming your way, unbroken please!
CrossFit Cardiff WoD
For time:
21 - 15 - 9
Echo bike calories
Deadlift (90/65kg)
Box jump overs (24/20”)
Tuesday “my shoulders are hanging off me” club, welcome!
They are too messed up to even type i’m sorry! I am also sorry for this…
CrossFit Cardiff WoD
5 Rounds for time:
Run 400m
25/20 Calorie row
25/20 Calorie assault bike
Rest 2:00 between rounds
Specialty
On the minute, every minute, for 16 minutes
1. ‘x’ bar muscle up
2. 30 double unders
3. 10 - 15 GHD sit ups
4. Rest
4 Sets
6 - 12 Ring pull-ups
6 - 12 Ring dips
3 Sets
6 - 12 rotating toes to bar
Saturday dwellers, I promise to ban Mikey B from programming while drunk. He can no longer be trusted!
CrossFit Cardiff WoD
30 rounds for time:
1 Power snatch (60/40kg)
3 Bar facing burpees
5 Wall balls (20/14lb)
The weekend is upon us. Which, use to mean relaxing days, chilled vibes and all of your favourite things. Now however it is merely attempting to avoid almost certain death from Mikey B! 😉
CrossFit Cardiff Partner WoD
For time:
40 Bar muscle ups
60 Back squats (100/70kg)
80 Burpees over bar
Split reps however
Today is an absolute sprint. Rarely programmed as so, do everything in your power to perform this workout unbroken. It will be only a mild shoulder BBQ, but more than likely fry your legs!
CrossFit Cardiff WoD
5 Rounds for time:
50 double unders
5 Push jerk (80/60kg)
Specialty
12:00 to work to a heavy complex of:
Clean deadlift + clean + front squat +clean
Then 3 sets @ 90%
3 Sets
5 Back squats
3 High box jumps
Hump day! That’s all i’ve got, I have a motorbike to ride sorry. Not many days are left!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Back rack walking lunge
5 - 5 - 5 - 5 - 5
Deadlift
Super sets and straight sets
Today (depending on when you are reading this - Monday) marks the first day of the Megatron’s Firefighter training! She was taking it proper seriously and everything, fully prepared to take your cat’s lives into her hands! She even called over for some ironing lessons so that she looked uber smart!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Double kettlebell cleans (24/20kg)
15 Toes to bar
Run 400m
Specialty
5 Sets
‘X’ rep bar muscle up
Rest 1:00 between sets
X = 10-20% of BMU test. Aim to get more reps than last week
5 Sets
6 - 12 Strict ring pull ups
6 - 12 Strict ring dips
Rest 1:00 - 1:30 between sets
3 Sets
6 - 12 Rotating toes to bar
I hope you were all found laughing in the face of Friday the 13th, just as we all were laughing in the face of Mikey B when he was attempting to destroy us with pressing movements yesterday…
FUCK YOU Mikey B!!! 😁
Speaking of workouts causing utter destruction… you’re not going to like this very much!
CrossFit Cardiff WoD
For 6 rounds, within 1:30:
18/15 Calorie assault bike
Max rep thrusters (50/35kg)
*3min rest between rounds
UNLUCKY for some of you weirdos who actually think that the number of a day can be so. But only in the morning, as that makes much more sense! 😉
To the rest of you… don’t land on your heads please!
CrossFit Cardiff WoD
Within 15 minutes complete as many rounds and reps as possible of::
8 Deadlifts (100/ 80kg)
6 Handstand press ups
4 Bar muscle ups
it’s a fact, workouts in tiny air bnb kitchens are possible and induction hobs are mental!
CrossFit Cardiff Partner WoD
For time, in pairs split however complete:
100 Calorie row
80 Wall balls (20/14 lbs)
60 GHD sit ups
40 Sandbag over the shoulder
60 GHD sit-ups
80 Wall balls (20/14lbs)
100 Calorie row
Specialty
4 Sets
High hang clean + hang clean + low hang clean
Rest 1:00 between sets
4 Sets
2 Cleans
3 Sets
5 Back squats
3 High box jumps
Guess what’s back… in a slightly different format.
Now then, yes it is going to destroy your peachy little butt cheeks and yes, consistency of strength work is really effective.
Give a dog a bit of cheese each time it bites the neighbour and soon enough it will bite the poor bastard for cheese. Lung a lot and your ass WILL give people whiplash when you walk past them on the street.
CrossFit Cardiff WoD
Back rack walking lunge
12 - 10 - 8 - 10 - 12
Aim to start at your heaviest set from the week before. Increase load as reps decrease, then maintain or increase load as reps increase.
There is NOT any surprise fitness tomorrow, but this is exactly what happened the last time that there was!
CrossFit Cardiff WoD
A: Within 5 mins:
Max calorie assault bike*
Rest 5 mins
B: 5 rounds each for time:
Individual Calories
Rest 3 minutes between rounds
*Divided total by 5 to achieve reps for part B
Specialty
Bar muscle ups
5 Sets
'X' rep bar muscle up*
Rest 1:00 between sets
*X = 10-20% of BMU test. Aim to get more reps than last week
5 Sets
5 - 10 Strict ring pull-ups
5 - 10 Strict ring dips
Rest 1:00 - 1:30 between sets
3 Sets
5 - 10 Rotating toes to bar
Happy Monday you lovely lot! Here’s to hoping you enjoyed a long arsed weekend of fun, frolics and saturating Meg Jenkins’ what app messages wishing her one hell of a Happy Birthday, and if you didn't…
SHAME ON YOU!
CrossFit Cardiff WoD
Within 20 minutes complete as many rounds and reps as possible of:
5 Squat cleans (70/60kg)
10 Burpees over the bar
15 Pull ups
200m run
AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.
After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.
He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.
Happy Friday! I don’t think anything big is coming your way this weekend, other than raging DOMs that are going to make having a curry a bad idea!
Have a cracking weekend! 😁
TAPE YOUR FINGERS!!!
CrossFit Cardiff WoD
For time:
50 - 40 - 30 - 20 - 10
GHD sit ups
Kettlebell swings (32/24kg)
So all you need to do for one quiet morning with three dogs is to take them away to Cornwall for a long weekend and smash them on two hour long beach and coastal path walks, twice a day. Got it!
CrossFit Cardiff WoD
4 Rounds for time:
Run 400m
15 Overhead squat (60/40kg)
Specialty
5 Sets
Clean + Hang clean * 5s descent on hang
4 - 4 - 4 - 4 - 4
Incline bench press
Build each set
