Mid-week and over the hill. Unfortunately your legs might not feel like they agree.
CrossFit Cardiff WoD
5 Sets:
10 Back rack walking lunges
20s Echo bike sprint
These are supersets and are for max load and calories.
Just for awareness, if the timings of these posts are ALL kinds of fucked up, it’s because I am in a different timezone and have no idea whether to schedule them at the time my laptop is in or predict the time that it will go out based upon what time I want them too.
No Tom Foolery from me!
CrossFit Cardiff WoD
For time:
150 Double unders
45 Calorie row
15 Bar muscle ups
120 Double unders
36 Calorie row
12 Bar muscle ups
90 Double unders
27 Calorie row
9 Bar muscle ups
Well she did it! Absolutely crushed the 2025 CrossFit Games. An unreal amount of work for such a long time in preparation, she can really hold her head high.
What an absolute stud, I couldn’t be more proud!
CrossFit Cardiff WoD
“Hotshot 19”.
6 Rounds for time:
30 Air squats
19 Power cleans (60/40kg)
7 Strict pull ups
400m run
On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Here we go!
You are also doing something very cool!
CrossFit Cardiff WoD
For Time:
50/40 Calorie C2 bike
50 Wall ball (20/14lbs)
50/40 Calorie row
One day away. She is going to crush it!
CrossFit Cardiff WoD
Each set for max load:
5 - 5 - 5 - 5 - 5
Push press
2 - 2 - 2 - 2 - 2
Rope climbs
These are super sets
We are just two days away from the 2025 CrossFit Games. The team is looking strong and ready to go!
You may well feel like you are at the games yourself, when doing tomorrow’s workout!
CrossFit Cardiff WoD
2 Rounds, each for time:
25 - 20 - 15 - 10 - 5
GHD Sit ups
5 - 4 - 3 - 2 - 1
Cleans (100/70Kg)
Rest 5 minutes between rounds and reduce load (80/60Kg)
Anyone up for a shoulder BBQ? Not sure what one is, look below…
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
5 Bar Muscle ups
10 Handstand press ups
50 Double unders
Welcome to a new week, one that we start by sharing the load with a mate! Partner workouts that program rest in a YGIG format are ones that you have to be pretty wary of.
👀
CrossFit Cardiff Partner WoD
20 Rounds for time:
5 Sandbag over the shoulder (70/50kg)
100m run
10 Burpees
These are you go, I go rounds
End of the week and time for one final thrashing!
If you see Kerri about the gym give her a good luck high five, she bounces to the CrossFit Games tomorrow!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
6 Ring muscle ups
18 GHD sit ups
24 Wall ball (20/14lbs)
Mid week blast over and downhill from here…
CrossFit Cardiff WoD
5 - 5 - 3 - 3 - 1 - 1
Overhead Squat
Progress in load as reps decrease
15 Back extensions between rounds
Aaaaaaaaand again!
CrossFit Cardiff WoD
For Time:
800m Run
10 Hang power clean & jerks (60/40kg)
600m Run
10 Hang power clean & jerks (60/40kg)
400m Run
10 Hang power clean & jerks (60/40kg)
Just the obvious!
CrossFit Cardiff WoD
3 Rounds for time of:
15 Handstand press ups
20/18 Calorie row
40 Double unders
Welcome to another week, you absolute legends! Now I truly think this is sad (is it demonstrates how quickly the year is battering away), but exciting for obvious reasons but… there is already talks of the Xmas do!
😟🎉
Don’t worry though, you still have a shit ton of workouts to do before then!
CrossFit Cardiff WoD
For 5 rounds, every 5 minutes:
12 Deadlift (100/70kg)
15/12 Calorie echo bike
It’s FRIDAY! Enjoy your hopefully sunny weekends you fitness loving freaks!
I feel like we’ve done something very similar to this before, look it up as my memory fails me.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 200m
15 Toes to bar
Run 200m
15 Pull ups
Yeah I take my previous statement back entirely. You lot are toast!
CrossFit Cardiff WoD
5 Rounds for time of:
5 Sandbag cleans (70/50kg)
20 Wall balls (20/14lbs)
Mid-week and I was thinking that I had gone a little easy on you, until I remembered what I had programmed for tomorrow. There were lots of issues the last time this happened.
Turns out that from round 4 to 10 you become non-communicative. How strange
CrossFit Cardiff WoD
Every 4 minutes for 10 Rounds:
30s max calorie echo bike
No yeah that wasn’t a partner workout, or partitioned. Sorry! But it was disgusting! He says with full confidence prior to actually doing it.
Tomorrow might be a little nicer…
CrossFit Cardiff WoD
A: Within 20 minutes, establish a 1 rep max
Snatch
Rest 5 minutes
B: 3 Rounds for time of:
7 Power snatch (60/40kg)
21 Double unders
Tomorrow’s workout was programmed by a guy called Andrew Hiller, and he is an evil man!
Good luck and see who can get the closest to the originally intended 10 MINUTE (😳) time cap.
CrossFit Cardiff WoD
100 Calorie row
100 Burpees over the rower
Told ya!
CrossFit Cardiff WoD
5 Rounds for time of:
15 Toes to bar
5 Burpee shuttle runs*
30 Air squats
5 Burpee shuttle runs
*Out and back 25ft. Only do a burpee each time you change direction. No burpee required entering the shuttle run or crossing the final line.
The light is glimmering, right at the end of the tunnel, but it will come upon you quickly. Any second now and it will be Friday!
CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Strict pull up*
5 - 5 - 5 - 5 - 5
*add load if possible
