Workout of the day
So I should be moving house today. It’s only taken 8 months, one day I will write a book about the whole thing!
Poor Matt from Barclays didn’t see it coming.
CrossFit Cardiff Partner WoD
”Partner Jack”
Complete as many rounds and reps as possible in 20 minutes of:
10 Push press (50/35kg)
10 Kettlebell swings (24/20kg)
10 Box jumps (24/20”)
These are you go, I go rounds
I’ve still got nothing sorry. You are all going to have to wait.
CrossFit Cardiff WoD
Back rack walking lunge
10 - 10 - 10 - 10 - 10
Deadlift
5 - 5 - 5 - 5 - 5
Find a heavy load for both movements and maintain straight super sets
Keep your eyes peeled for some top level banter about Janet’s weekend tomorrow…
CrossFit Cardiff WoD
4 Rounds each for time of:
30/25 Calorie echo bike*
10 Burpee box jump over (24/20”)
Rest 5 minutes between rounds
*Bike calories reduce by 5 each round
Huge congratulations to all of those who were competing over the weekend, word is that you are all legends and kicked some serious arse no matter where you went!
Lovely lot aren’t ya!
CrossFit Cardiff WoD
Within 10 minutes, climb the ladder of:
1 Power clean
1 Front squat
2 Power cleans
2 Front squats
3 Power cleans
3 Front squats
4 Power cleans
4 Front squats etc.
Barbell: 70/50kg
Rest 5 minutes:
For time:
Run 1 mile
You made it to the weekend, crash landing into a significant hang over… hopefully. Enjoy it!
CrossFit Cardiff WoD
For 5 rounds, within 2 minutes complete:
15/12 Calorie row
9 Shoulder to overhead (60/40kg)
Max burpee over the bar
Rest 2 minutes between rounds
This wasp has been following me all weekend, I might bring him home.
CrossFit Cardiff Partner WoD
Complete as many rounds, reps and calorie as possible within 20 minutes of:
Echo bike
Rounds of Cindy:
5 Pull ups
10 Press ups
15 Air squats
Partner 1, complete calories on the echo bike
Partner 2 complete one round of Cindy
Athletes rotate after each round of Cindy.
The hump can sometimes be hard to get to, especially if someone has been destroying your legs along the way. All you need to do though, is come into whatever class you want to attend today. Before you know it, it’s done.
I wonder if someone could count all the times i’ve waffled about Wednesday on this blog as a way of bolstering success rather than just telling you to sort yourselves out and get in the gym!
I might change my tact from here on out!
CrossFit Cardiff WoD
For time:
6 Rounds for time:
60 Double unders
15 Handstand push-ups
5 Power cleans (70/50)
This will likely be longer and way more sucky than you think it is going to be! Just so you know.
Mundane Monday is done and dusted and we are into the thick of it. Day two of this savagery sees up completely destroy our legs with some heavy squatting! And two different variations allowing you to brutalise your abs too!
CrossFit Cardiff WoD
For max load:
10 - 6 - 2
Front squats
10 - 6 - 2
Back squats
The goal here is to start your back squats at the load (or heavier) that you used for the set of 6 front squats
Welcome to a new week all, one without hangovers or jet lag (I hope but you actually never know)!
Rather, consistent fitness that can be performed without doing burpees in the grass or burning hands on tarmac attempting to handstand walk (actually again, you never actually know)!
CrossFit Cardiff WoD
3 Rounds for time:
Run 1000m
50 Dumbbell hang snatch (50/35lb)
25 Toes to bar
You’ve made it to the weekend, kick back, do some fitness and get smashed!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 12 minutes of:
10 - 12 - 14 - 16 - 18…
5 - 6 - 7 - 8 - 9… etc.
Wall balls (20/14lbs)
Deadlift (100/70kg)
A cheeky bit of lifting and a very cheeky short bit of conditioning.
LIFT HEAVY & GO FAST!!!
CrossFit Cardiff WoD
A: 3 - 3 - 3
Strict press
B: Complete as many rounds and reps as possible within 6 minutes of:
12 Alternating dumbbell snatch (50/35lbs)
10 Burpees over the dumbbell
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)
