WoD - Tuesday 6th January 2015

Remember guys we have our New Year Throwdown this Saturday here's some info:THROWDOWN INFO!!

So its all kicking of this Saturday at 9:00am (make sure you're not late the gym will be open from 8:30am) its free to enter but unfortunately there will be no food provided so be sure to bring your own.

There will be a total of three workouts which will be announced on the day but you may expect certain movements like: Crossfit movements.

Schedule is as follows: 8:30am - Gym opens 9:00am - Registration 10:00am - WOD 1 12:00pm - WOD 2 2:00pm - WOD 3 4:00pm - Finish (This is a rough schedule so I wouldn't rely on it much)

Don't miss out its going to be awesome!!

WOD.

A: Hang Squat Snatch 1-1-1-1-1-1-1

B: 'Isabel' 30 snatches for time (60kg/40kg)

WoD - Monday 5th January 2015

Warm up.Half flight simulator: 5-10-15-20-25-30-35-40-45-50 of unbroken double unders. If you are not proficient at double unders spend the time practicing them ! (Not standing around talking)

WOD 6 rounds for time: 400m run 25 Burpees

Good luck!

WoD - Saturday 3rd January 2015

Hero Saturday... CrossFit Cardiff WoD

'The Seven'

7 Rounds For time of:

7 Handstand Push Ups 7 Thrusters (60kg/40kg) 7 Knees to Elbows 7 Deadlifts (112.5kg/75kg) 7 Burpees 7 Kettlebell Swings (2 Pood/1.5 Pood) 7 Pull Ups

Please post times to comments...

WoD - Friday 2nd January 2015

^^^ Thats the first time that i've written 2015, weird! ^^^ So the silly season is over. The gym is back to normal and so therefore standby for disgusting workouts to come at you thick and fast. Remember your goals that are up on that whiteboard, spend this week figuring out a strategy to make them an achievement.

I myself am trying to achieve a "box demo" standard air squat that I am pleased with. To get this I am going to complete at least 5 wall squats everyday this year. You lot are now employed to make sure that they are done.

CrossFit Cardiff WoD

A: For time:

50 - 40 - 30 - 20 - 10

Wall Balls (20/14lbs) Dumbbell Snatch (45/35lbs - Alternating arms)*

B: 3 sets for max reps of:

TTB

*really SQUEEZE your butts on these reps, just like you would do for a KB swing. Focus on using your legs on the return to the floor and not just bending forward and surrendering your lumbar as it will smash you for days to follow.

Please post times and reps to comments....

WoD - Tuesday 30th December 2014

Take a gander below at the gym opening hours for the New Years bank holiday. New Years Eve - 13:00 - 17:00 Open Gym New Years Eve - 17:00 - 18:00 WoD Class

New Years Day - 12:00 - 15:00 Open Gym

CrossFit Cardiff WoD

For time: Row 1000m 25 Clean and Jerks (70/50kg) 50 Pull Ups

Please post times to comments...

WoD - Monday 29th December 2014

This should scare you as much as "Fran" CrossFit Cardiff WoD

Deadlift

5 - 5 - 5 - 5 - 5

Please post times to comments...

WoD - Saturday 27th December 2014

Right then. Get your newly plump asses to the box to start working off that excess Xmas weight! Morph yourselves back into muscly santa! CrossFit Cardiff Partner WoD

A: 5 Rounds for time and reps:

10 OHS (70/50kg) Max Rep HSPUs

In the time it takes one athlete to perform 10 OHS, the other will do as many HSPUs as possible

B: Within 12 mins, climb as high in the ladder of:

2, 4, 6, 8, 10...etc Squat Cleans (60/40kg) Burpee Box Jumps (24/20")

One athlete will begin on the squat cleans while the other on burpee box jumps, once each athlete has finished their respective reps they switch.

Please post times and reps to comments...

WoD - Wednesday 24th December 2014

Hey guys so i'm sorry but I am going to have to adjust the opening hours slightly tomorrow. The box will now be open at 9am and close at 12. WoD will still be at 11. My old dear has pneumonia and I need to bust out ASAP to lend my culinary skills for a lunch. Opening times: 09:00 - 12:00. WoD: 11:00

I know you guys are rock stars and will be cool with it, all thats happened is the hours have pushed left by 1.

SO Xmas Eve. Hopefully your butts aren't too sore. Tonight was like hell on earth, for many reasons!

Enjoy!

CrossFit Cardiff WoD

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

10 Power Clean and Jerks (40/30kg) 20 KB Swings (24/20kg) 30 Double Unders

Please post rounds to comments...

WoD - Tuesday 23rd December 2014

Xmas Eve Eve! Come in and kick some butt for one of the last times before the turkey takes over! Unreal effort from everyone tonight, you guys kicked butt and more importantly...the carnage of the 5pm class led to no one getting hurt!

A special congrats goes out to Ryan for three reasons:

1. Performing a CrossFit workout. 2. Surviving (although that may not be the case still). 3. NOT vomiting either on the gym floor, nor down into his tucked in shirt (again, potentially no longer the case)!

CrossFit Cardiff WoD

A: 5 Sets for max load of:

10 Back Squats 10 Back Rack Walking Lunges

B: Within 10mins complete an AMRAP of:

5 Thruster (40/30kg) 7 Hang Power Clean (40/30kg) 10 SDHP (40/30kg)

Please post loads and reps to comments...

WoD - Monday 22nd December 2014

I hope the fuzziness has left your heads! That escalated quickly, but I think everyone survived! Jimi may have lost some of his pride, but at least he was fondled on multiple occasions in the process. CrossFit Cardiff WoD

“12 movements of Christmas”

The following will be completed in the same fashion as the song, “the 12 days of Christmas”

1 Deadlift (150/100kg) 2 Muscle Ups 3 Box Jumps (30″/24″) 4 Press Ups 5 Pull Ups 6 Power Cleans (60/40) 7 Hip Extensions 8 GHD Sit Ups 9 Wall Balls (30/20lbs) 10 Burpees 11 Double Unders 12 Squat Snatches (60/40)

Please post times to comments……

WoD - Saturday 20th December 2014

It has finally arrived...the craziest Xmas party in existence! So you have all seen the plan. If you are still unsure then just go to Face 11. That'll do! Otherwise, chill out, drink some beer, talk about something other than CrossFit and get very, very drunk.

On top of that take a look at the Xmas period opening hours below.

Christmas Eve - 10:00 - 13:00 (Class at 11:00) Christmas Day - 11:00 (ish - be flexible) for 150 burpees - nothing else) - 12:00 Boxing Day - CLOSED December 27th - 10:00 - 13:00

CrossFit Cardiff WoD

A: 3 Rounds for time of: 30 Cal Row 20 KB Swings (32/24kg) 10 Deadlifts (100/70kg)

Rest 12mins between triplets

B: 3 Rounds for time of: 30 Double Unders 20 Wall Balls (30/20lbs) 10 Deadlifts (100/70kg)

WoD - Friday 19th December 2014

Complete each couplet for time and rest 5mins between each one: 15-12-9 Power snatch (40/30) Box over jumps (24/20)

15-12-9 Overhead squats (40/30) Toes to bar

15-12-9 Thruster (40/30) Burpee

Make sure you hit each one hard trying to complete everything unbroken, this is a sprint!!

WoD - Thursday 18th December 2014

Good job today guys, great turn out even though it was wet and cold. Tomorrow we hit a classic CrossFit couplet! Enjoy!

For max reps:

1 minute of squat cleans 1 minute of push jerks 2 minutes of squat cleans 2 minutes of push jerks 3 minutes of squat cleans 3 minutes of push jerks

Dudes: 60kg Babes: 40kg

WoD - Wednesday 17th December 2014

Good job with Mary today guys! Something a little different for you tomorrow. Enjoy!

A: Every minute on the minute for 10 minutes: 3 box jumps (40inch/30inch)

B: Every minute on the minute for 15 minutes: 1st min - 100m farmer carry (24kb/16kb) 2nd min - 100m wall ball carry (20lb/14lb) 3rd min - 100m sprint

WoD - Tuesday 16th December 2014

#BradFit 80% of the time it works every time. Enjoy!

'Mary'

20min Amrap: 5 handstand push ups 10 pistols 15 pull ups

WoD - Monday 15th December

Enjoy! A: Within 15mins establish a 1RM Front Squat

B: 5 rounds each for time: 7 Bar Hop Burpees 7 Fronts Squats (70% of A)

Rest 3mins between rounds.

WoD - Saturday 13th December 2014

CrossFit Cardiff WoD “Lumberjack 20″

20 Deadlifts (125kg/90kg) Run 400m 20 KB swings (2pood,1.5pood) Run 400m 20 Overhead Squats (52.5kg/40kg) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 Dumbbell Squat Cleans (2 x 20kg/2x 10kg) Run 400m

How not to do it! Blast from the past!!

Please post times to comments...

WoD - Friday 12th December 2014

CrossFit Cardiff WoD A: Muscle Up Technique

B: 5 Rounds of:

3mins AMRAP: 4 Muscle Ups 8 Squat Snatches (40/30kg) 4 HSPUs Rest 2mins

Continue where you left off for subsequent rounds.

Please post rounds and reps to comments...

WoD - Thursday 11th December 2014

Short and sweet. Get your deposits for the Xmas Bash paid by tomorrow or lose out. Pleeeeeeeeeeease pass the message on to everyone who isn't listening to me, reading these posts, or are just generally too cool for school!! CrossFit Cardiff WoD

Back Rack Walking lunges

10 - 20 8 - 16 6 - 12

Rest as required between sets. The goal is to establish the heaviest load possible across all sets.

WoD - 10th December 2014

I hope you lot aren't screaming in the shower from rope burns!? Get some long socks you mentalist! CrossFit Cardiff WoD

A: EMOM 15mins:

Minutes 0 - 5 - 3 Power Snatch Minutes 5 - 10 - 2 Power Snatch Minutes 10 - 15 - 1 Power Snatch

All reps are touch and go and the load increases at each interval.

B: For Time:

150 KB Swings (32/24kg) Each time you break perform 7 burpees

Please post rounds to comments....