If you ask me I shall tell you CrossFit Cardiff WoD
"One"
Within 10 minutes complete an AMRAP of:
10 Pull Ups 5 Strict Press (40/30kg) 20 Back Squats (40/30kg)
Please post times to comments...
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)
I really hope that the HUGE white wall which took the CrossFit Cardiff painting team an age to complete isn't now covered in permanent markings at random heights. Thank you, the staff.
CrossFit Cardiff WoD
3 Rounds for time of:
20 Box Jumps (24/20") 30 Kettlebell swings (24/20kg) Run 400 meters
Please post times to comments...
I am going to get up extra early so that I can head to the box at least an hour before the morning class and dust everything in a thin layer of pepper. Just for you guys! Surprise...
CrossFit Cardiff Partner WoD
Within 15mins complete max rounds and reps of:
2 Power Cleans (100/70kg) 10 Ring Dips
While your partner performs 50 Double unders
please post rounds and reps to comments....
This came your way fast then you thought right Jimi, unlucky my friend! It's honestly only so that I can see your face when you get back on the rower for the second time...it's going to be magical! WARNING Be aware of the quest bars...one of those suckers cracked my tooth clean in half tonight. Chew gently and warm up under an armpit or crotch for 2.5mins prior!
CrossFit Cardiff WoD
For Time:
25 Cal Row 50 GHD Sit Ups* 100 Single arm Overhead Walking Lunges (45/35lb dumbbell) 50 GHD Sit Ups 25 Cal Row
*you must have exposure to these in order to have them in them WoD. If you do then feel free to include them. If not then sub for Ab Matt sit ups.
Please post times to comments...
So that escalated quickly! Holy hangover Batman! There was no way that Brad was drinking however, he normally eats chicken curry and chip off the bone, from Caroline Street at 4am on a Saturday night. Here's a cracking hang over cure for you...
CrossFit Cardiff WoD
For time:
50 burpees 400-meter run 21 Power cleans (50/35kg) 800-meter run 21 Power cleans (50/35kg) 400-meter run 50 burpees
Please post times to comments....
The man that you all know and love, Bradder's...turns a manly 21 year of age today (ish)! Happy Birthday buddy! The young buck joined the gym more than 4 years ago and was competing the very next day following his on ramp! Where he didn't know what the hell a power clean or 60kg was (you can't bicep curl that much), let alone be able to complete any during a 2 min time cap! He was exposed to many things that weekend: a bona fide joint dislocation, Jon Hares's swimming trunks and most importantly, the CrossFit community.
Since that weekend he has immersed himself into CrossFit (muscle ups) and has not only morphed into a long haired Arnie look-a-like, but it well on his way to being one of the best CrossFit trainers in the country! He has helped to change peoples lives for the better and has only just began!
Please join us all at the gym to celebrate the dude, Brad Rivers to adulthood and drunkenness!
Happy Birthday my friend!
CrossFit Cardiff WoD
"Brad Rivers"
Within 16 mins complete as many rounds and reps of:
21 Pull Ups 21 Push Press (40/30kg) 21 Air Squats
Please post rounds to comments and give Bradder's a sweaty hug!
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
good job on tonight's WOD guys! Here's a video of the legendary Chris Spealler doing it in 12mins!!!
Part A -
1 Hang snatch EMOM for 10mins
Part B
21-15-9
Wall balls (20/14)
Kettle bell swings (24/20)
Rest 5mins
15-12-9-6-3
Wall balls (20/14)
Kettle bell swings (24/20)
Guys remember to sumit your open scores (don't be that guy) you have until tomorrow. For Time: 10-9-8-7-6-5-4-3-2-1 Clean + Jerk (70kg/45kg)
In between each set complete a round of Cindy (5 pull ups, 10 press ups, 15 squats)
It's here 15.1 . . .
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1
Part A
3 sets
15 Toes to bar
15 handstand press ups
2mins rest
Part B
For time:
500m row
21 ctb pull-ups
500m row
15 ctb pull ups
500m row
9 ctb pull-ups
