Workout of the day
The 9th of July has some awesome memories in my life and some not so. The goal now is to push the shitty ones out and away and allow them to bugger off for good!
This will help the cause…
CrossFit Cardiff WoD
For 5 rounds, within 2:30:
200m Run
15 Box jumps overs (24’20”)
Max calorie row
Rest 2:30
So for those of you who don’t already know, we had a break in over the weekend. I wonder what Liam Gallagher was up to post set!
Now that the anger has past I still think that the person who did it is a piece of s**t however would happily welcome him to a class if it involved echo bike sprints. 😁
Seems to be a very fair punishment!
CrossFit Cardiff WoD
For 5 rounds, every 2:30, build to a heavy complex of:
Clean + hang clean + hang clean
Complete as many rounds and reps as possible within 6 minutes of:
15 Wall balls (20/14lb)
5 Power cleans (80/60kg)
Welcome to another week! Please see below for a friendly, intended to save you warning…
Already posted in the members what’s app group, but just in case…this is conceptual, as in NOT finished and NOT secure. Do NOT hang, lean, stretch, anything on this rig!
Should you decide to ignore this message and the multiple NOT’s, you may well perish.
Looks cool though hey!?
CrossFit Cardiff WoD
5 Rounds for time of:
21 Calorie echo bike
15 Burpees over the bar
12 Front squats (60/42.5kg)
9 Bar muscle ups
Happy 4th of July to our American buddies, there are plenty of them about and most will be drunk.
CrossFit Cardiff WoD
3 Rounds for time:
30 Calorie row
15 Strict handstand push ups
5 Deadlift (140/90kg)
Jame Hobart is a bit of a prick, I know this well, he also comes out with utterly disgusting workouts!
CrossFit Cardiff WoD
For time:
100 Double unders
20 Toes to bar
80 Double unders
20 Toes to bar
60 Double unders
20 Toes to bar
40 Double unders
20 Toes to bar
20 Double unders
20 Toes to bar
I didn’t even pinch and punch ya, order can’t be that stored!
Plus, it’s the only day this week that it’s raining and we are running, nice one coach!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
400m run
20 Chest to bar pull ups
10 Snatches (50/35kg)
Order has been restored, in more ways than one!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10 - 10
Back rack walking lunges
20 GHD sit-ups after each set
These sets are heavy and straight
When you come home to an Irish surprise, you forget to post the blog, turns out. Sorry, NOT sorry!
CrossFit Cardiff WoD
Every 2 minutes for 10 rounds
3 Devils press
6 Box step overs (24/20”)
9 Thrusters
Use two 50/35lbs dumbbells for every movement
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
CrossFit Cardiff WoD
Horton
9 Rounds for time, with a partner, of:
9 Bar muscle ups
11 Clean and jerks (70/47.5Kg)
50 Yard buddy carry
You really cannot polish a turd!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 1o minutes of:
10 Double dumbbell hang snatch (22.5/15Kg)
10 Burpees
A mid-week strength and trying not to fall flat on your head session awaits you! Enjoy!
CrossFit Cardiff WoD
Each set for max load:
Back squat
5 - 5 - 5 - 5 - 5
Between each set
1 length handstand walk
Is there a movement that creates anymore of a look? Maybe a sumo deadlift high pull? A look of… pffft, is that it? The whole, this will be easy kind. They are the underdog, the little shit hiding in the shadows ready to ruin your legs beyond all belief. They are proper little bastards! 😉 Enjoy!
Ps. I’m not sure i’ve ever waffled as much shit as this on the blog before!
CrossFit Cardiff WoD
3 Rounds for time:
800m run
30 Medicine ball cleans (20/14lb)
20 Pull ups
Well it turns out that walking close to 40km over 9 of the Brecon Beacons in a day hurts a lot! But don’t worry I have you covered…so does a workout with rowing and thrusters!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
20/18 Calorie row
15 Toes to bar
10 Thrusters (50/35 kg)
Friday!!! That’s all!
CrossFit Cardiff WoD
For 5 rounds, every 4 minutes for:
10 Bar muscle ups
Run 400m
So there were burpees on Monday, I thought Janet had gone proper mental!
CrossFit Cardiff WoD
For max load:
3 - 3 - 3 - 3 - 3 - 3
Overhead Squat
Before each round complete 6 wall squats. Slow, steady 3-5 seconds per rep.
Poor Tom. The glute cramp got him and got him bad! When coaching a class and you see someone on the floor, mid interval with one foot still in the rower you immediately think the worst. However, once you realise its only cramp, you continue to pull the handle for them so they at least get something from it.
Let’s hope the same thing didn’t happen to him while riding his motorbike to work! It’s a lesson for us all kids… eat your salt and drink your water!
CrossFit Cardiff WoD
3 Rounds for time of:
18/15 Calorie echo bike
20 Dumbbell snatch (50/35kg)
40 Double unders
You might not like this, especially you Janet, but… at least it doesn’t have burpees in it. Because, it could always have burpees in it
CrossFit Cardiff WoD
On a rower, and each for time:
1000m - 750m - 500m - 250m
Rest 4 - 3 - 2 minutes between rounds
I call a massive amount of bullshit to the Friday the 13th unlucky thing…
It was sunny for most of the day, only pissed down when I was inside, perfect! I had one hell of a conversation with a 59 year old woman and Easy jet were on time and Watson didn’t eat a mouthful of shit until this morning!
Absolutely winning!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
5 Thrusters (70/50kg)
10 Toes to bar
15 Burpees
Don’t look at the date you superstitious mofo’s! It means nothing. A number and that is it! Stare it straight in the face, laugh at it, pee into the wind… buy a lottery ticket! Make your own luck!
Enough of that. Who can get 5 rounds of tomorrows workout?
CrossFit Cardiff WoD
5 Rounds for time of:
400m run
500m row
Today is the third and final workout from the affiliate cup. It’s a heavy day and a cheeky one! Take as many attempts as you like, and lift HEAVY!!!
CrossFit Cardiff WoD
Workout 3
In 20 minutes establish
1 rep max front squat
1 rep max hang power clean
