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WoD - Friday 18th December 2015

WoD - Friday 18th December 2015

Tonight, it became blindingly obvious who used which hand to...write with! 😉

Fun but not so much fun. The countdown to Xmas is officially begun and each day you come to train is just giving your fitness an even bigger barrier against the battering it is soon to be receiving when the booze comes out. 

 CrossFit Cardiff WoD

10 Rounds for time of: 

100m Sprint

10 KB swings (32/24kg) 

100m Sprint

10 Burpees

Rest 1min


Please subtract 9mins from your total time and post to comments. 


WoD - Wednesday 16th December 2015

WoD - Wednesday 16th December 2015

So there's a 11am WoD on Xmas Eve and you lot looked as if LOVED that workout tonight.  

So much so that I might make it a staple! Thoughts? 

CrossFit Cardiff WoD

A: 10mins of HS practice. Or...

5 X max distance HS walk

B: 8min AMRAP:

10 Power cleans (70/50kg)

20 wall balls (20/14lbs)



WoD - Thursday 10th September 2015

Well that was a total shitfest! Congrats to everyone who did it. Honestly, it's within the top 5 for the most painful workouts I have ever done. Quadziller! Those of you who are still left to'll love it! ;-) On a separate note, the changing rooms will be out of action this weekend while I jizz them up! Please do NOT plan on having a shower at the box past Friday. Cheers team.

CrossFit Cardiff WoD

A: Establish a 1RM Bench press

B: Establish a 1RM Overhead Squat

C: Establish a 1RM Power Clean

Please post loads to comments...

WoD - 4th September 2015

A 'SHIT SANDWICH' is a method of delivering some bad news, advice, or a rejection of someone's idea(s). It is designed to make the bad news, advice or rejection more palatable, easier to take, and/or easier on the receiving party.

It is used to ensure the the person hearing the bad news, advice or rejection actually listens to what is being said so they can eat and digest it...

You want someone to eat the 'Shit' (bad news), you serve it between two lovely slices of bread.. hence 'Shit Sandwich' George is just about to be sacked....

Hi George,

You've been with us for over 20 years and you've been a fantastic member of our team. You've dedicated so much of your own time its unbelieveable. You are a real credit.

The company needs to cut back and as you are so close to retirement it was felt that you'd be the ideal one to step down. Free up some of your time to do things you want to do.

Think of all the positive things you can now do with that dear wife of yours. She can finally spend some quality time with you, and you can take that Cruise you've always said you'd take her on. I envy you George.

Thats a 'Shit Sandwich'......

Not - Hi George, your Fired.....

Although honestly, this is just gonna be shit!!

CrossFit Cardiff WoD


For time:

80 Calorie row 40 STOH (70/50kg) 80 Deadlifts (70/50kg)

Please post times to comments...

WoD - 3rd September 2015

She is one of the gym's longest standing members. She was with us when we all stood a significant chance of dying due to cramped working conditions and zero visibility 400m run routes. But she stuck to it and is now reaping the benefits! Jess you are the perfect example of how CrossFit actually makes people younger!

Congratulations and Happy Birthday on your big day! Come along and join us in a partner workout

CrossFit Cardiff WoD


In pairs:

2 Rounds for time of: Run 400m 200 Double Unders 100 KB swings (32/24) 50 Pull Ups

Aside from the run, which is to be completed together, one partner can work at one time. Divide the reps as you see fit.

Please post times to comments…

WoD - Wednesday 2nd September 2015

There were PB's flying everywhere tonight. Such an amazing effort by everyone in class. Utter bad asses showing balls and determination, getting under those bars and showing the bastards who's boss! Tomorrow we continue with the qualifiers for the DWF15 team. You shall need to show us some skill to get by.

CrossFit Cardiff WoD

With a 2 minute window for each complete the following:

6 Rope climbs (15ft) 20m Handstand Walk 500m Row 50 Unbroken Double Unders 50 Wall balls (20/14lbs)

Athletes will all begin on the rope climbs and progress their way through each test. If any time is remaining then they will wait at that station before moving to the next. One point will be given for each task completed.

Some of you chicks need to start getting involved, come on...

Post your scores to comments please...

WoD - Tuesday 1st September 2015

That escalated quickly! I did not see that coming. PS: Pinch, punch f**kers, where the hell did August go?!

CrossFit Cardiff WoD

Clean & Jerk

1 - 1 - 1 - 1- 1 - 1 - 1

Establish the maximum load possible for 1 repetition.

Please post loads to comments...

WOD - Friday 14th August

Well done to all those who attempted Fran today and especially those that RX'd it. If it was your first Fran then make a note of the time, you'll look back in years to come with fond memories. She won't get any easier though! We graduate a new set of OnRampers tomorrow night who will be enjoying a little bit of FGB as is tradition. If you're in the 6pm class feel free to stick around and give them some love. As a result we'll be deferring our usual Friday Partner WOD until Monday which will be an 'adopt an OnRamper' class.

Tomorrow's WOD:

20min AMRAP: 15 SDHP (35kg/25kg) 10 Hang Power Snatch (35kg/25kg) Run 400m

WoD - Tuesday 11th August 2012

Such cool or at he box tonight all. Learning a new skill can suck and feel like you are banging your head against...the floor, repeatedly but it comes. And when it does, many other things will follow. No, i'm not bonkers. This is going to be challenging, but you didn't expect CrossFit to be easy did you...

CrossFit Cardiff WoD

For Time:

25 - 20 - 15 - 10 - 5 5 - 4 - 3 - 2 - 1 25 - 20 - 15 - 10 - 5

Reps of: GHD Sit ups* Squat Cleans (100/70kg) Burpees

*Now no one really wants testicles the size of watermelons and urine the colour of coca-cola, so for you big BALLED eagles out there...leave them at the door and scale. You need to have had significant exposure to the GHD, and be able to perform the movement correctly, to be able to include them in the WoD. Otherwise scale to Ab mat sit ups.

Please post times to comments...

WoD - Friday 17th July 2015

Short and sweet tonight, see you all in 12 days bitches... CrossFit Cardiff WoD

A: 3 - 3 - 3 - 3 - 3

Hang power clean & Jerk

B: Take 75% of part A and for 12mins perform

3 Power Cleans each min. Touch and go.

Please post loads to comments...

WoD - Thursday 16th July 2015

How are your legs team? CrossFit Cardiff WoD

Within 20mins complete as many rounds and reps as possible of:

10 HSPUs 20 KB Swings (24/20kg) 40 Double Unders

Please post rounds and reps to comments...

WoD - Wednesday 15th July 2015

It was very similar to being inside a giant plastic rhino tonight...WAAAAAAAAAARMMM! CrossFit Cardiff WoD

A: Spend 10 mins working on free standing handstands and or handstand walks

B: Within 5mins complete: Row 500m 20 Back Squats (100/70kg)* Rest the remaining time, repeat for 3 rounds.

*these should be taken from a rack and be heavy enough to make you think that you want to put the bar down, but if you really think about don't actually have to.

Please post loads to comments....

WoD - Thursday 2nd July 2015

Benchmark Girl time... CrossFit Cardiff WoD


For Time:

30 Clean and Jerks (60/40kg)

Please post times to comments...

WoD - Wednesday 1st July 2015

This is a very special post, and is dedicated to three extremely special people: Katie, Ross (AKA The Poodle) and Arthur Peter Daniels, their brand new baby boy! I'd like to pass on a massive congratulations from the gym and everyone in it!

The Poodle is the life of every party and brings morale in bucket loads wherever he is. Katie is one of the kindest mentalists that I have ever met.

Arthur is going to be an utter dude! He will have the opportunity not to just join the amazing community that we are all part of, but he will be able to grow up in it. He's already got a big brother in me, and I'm sure has many others.

Welcome to the world little one. We shall celebrate in pain.


For Time: Row 2015m 6 rope climbs (25ft) 30 Thrusters (50/35kg)

Please post times to comments...

Arthur Peter Daniels, born at 04:00 on the 30th of June 2015. Weighing in at 8lbs 4oz.

Please post times to comments...

WoD - Monday 29th June 2015

Evening gang. Hopefully your weekend was sun filled and relaxed; all rested up nicely and ready for another week of performing like international super stars! Now I stole this gem from as I did it myself and thought it was so magical I just had to share it with you guys, straight from the top...

CrossFit Cardiff WoD

For time: 80 Air Squats 70 Press Ups 60 Pistols (Alternating) 50 Calorie Row 40 Single Arm Overhead squats (One 35/25lbs Dumbbell) 30 HSPUs 20 Thrusters (35/25lb Dumbbells) 10 Muscle Ups

Please post times to comments...

WoD - Friday 26th June 2015

Nice work today boyo's, Nancy is a right bitch! Now then, get your teeth into this... CrossFit Cardiff Partner WoD

For time:

200 Calorie Row

While one partner rows the other performs 2 rounds of the following: 5 Thrusters (60/40kg) 10 HSPUs

Switch once 2 rounds have been completed and continue until a total of 200 calories has been achieved.

Please post sweaty times to comments...

WoD - 25th June 2015

Anyone else wander around for the rest of the night looking like a T-Rex? Never mind, forget about that...time for a benchmark... CrossFit Cardiff WoD

A: Bulletproof Shoulders

B: Squat therapy

Perform squat therapy for 12mins. Between sets of squats, perform 15 hip extensions, minimum of 60 total reps.

C: "Nancy"

5 Rounds for time of:

Run 400m 15 Overhead Squats (95/65lbs)

Please post times to comments...

WoD - Wednesday 24th June 2015

CrossFit Cardiff Wod 20min AMRAP of:

10 TTB

20 Hang Power Clean (35/25kg)

30 Double Unders

Please post rounds and reps to comments...

WoD - Tuesday 23rd June 2015

Keep it simple, complimentary and never give you an excuse to slow down or stop. That is why you all felt like you did after today's workout and that is exactly why Coach Nips was vomiting outside afterwards! CrossFit Cardiff WoD


10 - 5 - 3 - 1 - 1 - 1 - 3 - 5 - 10

Lift as heavy as possible for each set.

Please post loads to comments....

WoD - Monday 22nd June 2015

I just wanna thank everyone for the amazing day that we had on Saturday. Not only was it stacks of fun, but we raised £1500 for Forces Support. I think you guys will agree, that isn't half bad for a days work! So. So. Cool!! Thank you.

CrossFit Cardiff WoD

Within 15mins complete an AMRAP of:

20 Wall Balls (20/14lbs) 15 KB Swings (24/20kg) 10 Burpees

Please post rounds and reps to comments...