Forging Elite Fitness In South Wales
For time:
5 Deadlifts (140/90)
Rest 1 min
15 Burpees
5 Deadlifts (140/90)
Rest 1 min
20 Box Jumps (30/24)
15 Burpees
5 Deadlifts (140/90)
Rest 1 min
25 Wall Balls (20/14)
20 Box Jumps (30/24)
15 Burpees
5 Deadlifts (140/90)
Rest 1 min
30 KB Swings (32/24)
25 Wall Balls (20/14)
20 Box Jumps (30/24)
15 Burpees
5 Deadlifts (140/90)
So that WOD was fun what could it be tomorrow!?? . . .
. . . Come down to find out!
To avoid any cherry picking from you cherry picking cherry pickers, you'll find out the WOD tomorrow. Here was todays: A: 20mins to establish a 1rm overhead squat.
B: Nancy 5 rounds for time: 400m run 15 Overhead squats (42.5/30)
See you tomorrow!
3 Rounds for time:50 Double unders 25 Burpees 40 Double unders 20 Burpees 30 Double unders 15 Burpees 20 Double unders 10 Burpees 3 mins rest
Have fun! (Haven't got anything interesting to write about so here's a funny picture)
Friday can only mean one thing. . . . PATNER WOD!!!!!
For time: 100 Wall Balls (20lbs/14lbs) 100 Toes to Bar 100 Pistol Squats 100 Double KB snatch (24kg/16kg) (Only one person working at a time)
http://youtu.be/tJbQaNkoHAg
Good Luck!
Part A:Every 2mins for 20mims complete: 1 Full Clean and Jerk (heavy) Or . . . Every 1min for 20min complete: 1 Full Clean and Jerk (light)
If you are experienced and comfortable with clean and jerks then go heavy and complete a rep every 2mins. If you're not so experienced and need to work technique stay light increase the volume and do a rep every minute. Check this out http://youtu.be/bYekuR-325w
Part B: 'JT' 21 - 15 - 9 Handstand push ups Ring dips Press ups
A: 10 Minute EMOM1 Legless Rope Climb
B: 7 Minute AMRAP: 15 Kettle Bell Swings (24/20) 10 Pull Ups
Squats = Sexy!! 5 rounds each for time and load: Run 400m 5 Back Squats
This should be heavy! Try and aim to use 90% of your 5RM back squat (we did it two weeks ago so you should know what it is) for all 5 rounds. Warm up to the load before hand and use racks. Rest 4 mins between rounds.
Welcome back to BradFit week!!Tomorrow it's just you, a bar and a whole world of pain.
Good luck!!
7 rounds for time: 9 Thrusters 12 Hang power cleans 15 Deadlifts (50kg/35kg)
Happy Valentines Day! Come and get sweaty!! CrossFit Cardiff WoD
'Nate'
Within 20mins complete as many rounds and reps as possible of:
2 Muscle Ups 4 HSPUs 8 KB Swings (32/24kg)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Holy shit! Friday the 13th!! No one die, please?!?!?! Check out how nice I am being to you guys, hopefully you will look out for each other on this lucky day...
CrossFit Cardiff Partner WoD
A: Within 15mins establish a max load clean and jerk. Both athletes have as many times to lift as they like.
Score is the combined maximum load.
B: For time:
60 Clean and Jerks (60/40kg) EMOM 5 Burpees
Reps can be partitioned anyway, although only one athlete can perform C&Js at any one time. Both athletes must complete the 5 burpees every minute.
Please post loads and times to comments...
F**king Ross Bhaaaaaaaat was back in the gym tonight! Amazing! Along with his beautiful wife to be Katie! They both bossed the workout and now and as well as dosing themselves up with a significant amount of rhabdo, have more than likely given it to their unborn child too! We had serious fun while the rest of you were crying into your cups full of DOMs.
CrossFit Cardiff WoD
A: Within 10mins accumulate 4mins upside down in a handstand hold
B: 5 Rounds each for time of:
30 Wall Balls (20/14lbs) 20 Cal row Rest 2mins
Thank you CrossFit Linchpin and legendary Flow master Pat Sherwood for this utter suckfest!
please post times to comments...
I told ya! It sucked right? Awesome effort by all with tonight's shitfest! I thought it was actually going to kill Groves, really I did! One thing that you lot do all SUCK at is colour coordination!! Red on Red, Black on Black and Blue on Blue! Simple!
CrossFit Cardiff WoD
A: Using 65% of your 1RM Power snatch perform the following reps for efficiency NOT speed.
12 - 9 - 6 - 9 - 12
Rest 1min between sets and unless a part of you is going to separate from it's attachment then do NOT drop the bar, touch and go!
B: Within 10mins complete as many rep of the following ascending ladder.
2 - 4 - 6 - 8 - 10...etc
Power Snatch (50/35kg) CTB Pull Up
Simply add up the total of reps completed for your final score.
please post loads and reps to comments...
Some strength to get your butts firing! You should also feel like you've been run over by a bus after this...in a good way! CrossFit Cardiff WoD
A: 15mins spent WORKING on squats therapy
B: For max load complete the following complex
6 Front Rack Walking Lunges 3 Thrusters 6 Front Rack Walking Lunges 3 Thrusters
Repeat for a total of 5 sets.
C: Attempt to drive home without crying, vomiting, convulsing or cramping!
A bit of fun for the start of your week. You are going to love it! So Mark and Bradder's have officially moved in. Get worried if Bradder's continuously complains of having unexplained headaches, and a sore throat! Behave yourself Dr Raper.
BRING LONG SOCKS
CrossFit Cardiff WoD
A: For time: Run 200m 15 Deadlifts (100/80kg) 3 Rope Climbs Run 400m 12 GTOH (80/60kg) 2 Rope Climbs Run 800m 9 STOH (60/40kg) 1 Rope Climb
B: 3 Sets not for time of:
20 Hip Extensions Rest 60s 10 Strict TTB Rest 60s
PARTNER FRIDAY!! (Good luck with this one) For time in pairs: Grace Angie Grace
Grace: 30 clean and jerks (60/40)
Angie: 100 pull ups 100 press ups 100 sit-ups 100 squats
A: Jerk1 - 1 - 1 - 1 - 1 - 1 - 1 ( if not comfortable with the movement then stay light and work technique. If experienced work towards a PB)
B: 3 Rounds for time: 15 Bar facing Burpees 12 Deadlifts (70/45) 9 Hang power cleans (70/45) 6 STOH (70/45)
20min AMRAP:50 Calorie row 40 Overhead walking lunge (20kg/15kg plate) 30 Box over jumps (24"/20") 20 Kettle bell swings (32kg/24kg)
A: Front Squat 2 - 2 - 2 - 2 - 2 (these should all be at least 90% of max)
B: 4 Round For Time: 200m Run 10 Front Squat (70/45) 15 Toes To Bar
Hope you're all ready for BradFit week!Just a quick shout out to Helen who spent most of Saturday night in A&E having been knocked off her bike, whilst her bike is a write-off there was no lasting damage to Helen thanks no doubt to her new found Crossfit ability! Get well soon hels!"
WOD:
5 - 5 - 5 - 5 - 5 Weighted strict pull ups. (If unable to do strict pull ups then use a buddy to spot you, no bands)
5 rounds for time: 10 Power cleans (60/40) 15 Wall balls (20/14)
Wedding bells galore! Good Luck to Shaun Suller and his future wife on their wedding today/tomorrow! All down the gym love you and want to see you as happy as you always are! Please have and AWESOME day and take plenty of pictures of Bradder's dressed to impress with...Dr Raper on his arm as a plus 1!?!?!? CrossFit Cardiff Team WoD
In teams of 3 perform the following:
3 Rounds for time of: 12 Rope Climbs (15ft) 36 Overhead Squats (50/35kg) 108 GHD Sit Ups*
Athletes will partition reps as they see fit, only one athlete working at any of time.
*be very sensible, if you have never done a WoD with these in then use the scaled version to parallel, or just perform ab mat sit ups.
Please post times to comments...
