Forging Elite Fitness In South Wales
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CrossFit WOD
Good morning campers!!!! A 2 parter is on the cards today, some heavy ass lifting followed by a dirty triplet...Young Bradders is poorly so can we all please pray for his swift return to health!! Living with someone called Doctor Raper is clearly not good for your health!! #whoknew #mypillowsmellslikerohypnol #brettspiner
A: Hang Squat Clean 3-3-3-3-3
Tomorrow we retest a classic Benchmark workout, one the On Rampers will be intimately familiar with... Go hard, rest on your back, rinse and repeat...
Three rounds of:
Wall-ball, 10kg/6kg ball, 10 ft target (Reps)
Sumo Deadlift High-Pull, 35kg/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35kg/25kg (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments...
Good morning ramblers!! Well done to the morning class for already taking on the below workout and setting the time to beat!
A: Every 2 min, for 7 sets, perform 5 Back Squats at approx 75% of your 1RM
B: 3 RFT:
10 Deadlifts (125kg/75kg)
50 Double Unders
Dave 'Dreamboat' Douthwaite - 4:14
Zipper - Still doing it #deadliftproblems
Well done to all who competed at the Welsh Partner throwdown this past weekend and represented RCFC with great intensity and virtuosity!! Shaun & Abbie, Phil & Beth, Damian & Lea...
Phil - these steps DO NOT COUNT!!!!! 
The Return of RCFC Partner CARNAGE!!!!
Told ya... CrossFit Cardiff WoD
A: Snatch
1 - 1 - 1 - 1 - 1
The goal is to set a new PB
B: EMOM 10m
1 Snatch 2 Overhead Squats
(use 75% of part A)
C: AMRAP 3mins of:
Rope climbs
Please post loads to comments...
Remember folks, opening hours for Bank Holiday Monday are as follows:
10:00am - 12:00 noon - OPEN GYM
12:00 noon - WOD Class.
RCFC WoD:
5RFT:
Run 400m
21 Hang Squat Cleans (2 x Dumbbells)
12 HSPU
For those of you who took on yesterday's s***fest (all 6 of you) I salute you!!
In teams of 3, with each person starting at a different station, perform the prescribed amount of reps then rotate to the next station. You cannot rotate until every team member has completed all the reps at their station...
Remember!!!! Good Friday and Easter weekend opening hours below. Don’t be that guy who rocks up at 06:30am tomorrow!!
Friday – NO MORNING CLASS –
09:30 – 10:30 WoD Class
10:30 – 12:00 Open Gym
12:00 – 13:00 WoD Class
13:00 – 17:00 Open Gym
17:00 – 18:00 WoD Class
18:00 – 19:00 WoD Class
Saturday – Normal Hours
Sunday – Normal Hours
Monday – 10:00 – 12:00 Open gym
12:00 – 13:00 WoD Class
CrossFit Cardiff Partner WoD:
2 rounds for time:
200 Double Unders
50 Overhead Squats (60kg/40kg)
50 Synchronised Burpees
Run 1 mile (together, holding hands is optional Groves/Phil)
A) Snatch - build up to a heavy single
B) 15 min AMRAP:
25 Power Snatch (35kg/25kg)
25 Pull Ups
25 Burpees
In teams of 2, partitioning the work as you see fit:
50-40-30-20-10
Deadlifts (100kg/70kg)
Bar-Hop Burpees
In between every set and at the end perform a 200m partner carry
A - 3 rounds for time:
500m Row
21 Burpees
12 Pull Up
B - for time, broken up how you wish.
50 strict handstand push ups
50 strict ring rows
Part A - 20mins to establish a 1RM power clean and power jerk
Part B - 'Grace'
30 clean and jerks for time (60/40)
Happy Monday!
'Kelly'
5 rounds for time:
400m run
30 Box Jumps (24/20)
30 Wall balls (20/14)
10 Rounds for time:
200m run
15 Kettlebell swings (32/24)
15 press ups
1 min rest
Part A - Back Squat
5 - 5 - 5
Part B - establish a 1RM in the following comlex:
high hang clean, hang clean, clean, push press, high hang clean, hang clean, clean, push jerk, high hang clean, hang clean, clean, split jerk
Today was the Birthday of the one and only Jon Hares, aka the KRAKEN!!! He taught me everything I know apart from how to grow my hair.
Hope you had a great day mate this WOD is for you!!
For time:
10 Power cleans (80/50)
12 wall balls (20/14)
8 power cleans
14 wall balls
6 power cleans
16 wall balls
4 power cleans
18 wall balls
2 power cleans
20 wall balls
EMOM - 3 down and ups
Part A - Deadlift
5 - 5 - 5
Part B - Christine
3 Rounds For Time:
500m Row
21 Box jumps (24/20)
12 Deadlifts (bodyweight)
As many of you might know our resident weightlifting behemoths are competing tomorrow in a beard growing contest in Sapphire Gardens in Cardiff.
Kidding. Both Ryan and Theo are in the 94kg class and should be on the platform at 2:30pm. Good luck guys, may the best beard win!!!
Part A - Establish a 1RM Front Squat.
Part B - Using part A to calculate the percentages complete for time:
15 Squat Cleans @ 45%
12 Squat Cleans @ 50%
9 Squat Cleans @ 55%
6 Squat Cleans @ 65%
3 Squat Cleans @ 75%
Part A -
12min Emom.
Odd - 7 Strict Pull Ups
Even - 7 Strict Ring Dips
Part B -
For Time:
1500m Row
150 Double Unders
1 Mile Run
