Forging Elite Fitness In South Wales
Fun in the sun. Last couple of days for it...why not get an utter shit fest in. Apparently tonights wasn't hard enough CrossFit Cardiff WoD
For time: 50 Deadlifts (50/35kg) 25 HSPUs 40 Power Cleans (50/35kg) 20 Box Jumps (30/24") 30 Thrusters (50/35kg) 15 Pull Ups 20 Power Snatch (50/35kg) 10 Muscle Ups
Now this is by now means an invite, although really it is...Happy Birthday Becky!! This kind of means that you have to come down and do this workout!!
Please post times to comments....
Today's WoD was a total shitfest and I am sorry...ish! Cruel to be kind right?! Tomorrow isn't a lot better mind you...
CrossFit Cardiff WoD
A: For time:
30 Cal Row 30 Double DB STOH (45/35) 30 Burpees 30 Double DB Front Squats (45/35)
Rest 3mins
B: For time:
20 Cal Row 20 Double DB STOH (45/35) 20 Burpees 20 Double DB Front Squats (45/35)
Rest 2mins
C:
10 Cal Row 10 Double DB STOH (45/35) 10 Burpees 10 Double DB Front Squats (45/35)
Sorry....
Please post times to comments...
Here comes a chipper . . . .
For time:
75 pull ups
75 Front Squats (35/25)
50 push ups
50 Hang Power cleans (35/25)
25 Ring dips
25 Over head squats (35/25)
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...
There is no way in hell that if you go totally HAM on this workout, that it will hurt at all! CrossFit Cardiff WoD
5 Rounds for time of:
Row 300m 6 Push Jerks (90/70kg)
Please post rounds and reps to comments....
Reports of two strange men have been making Cardiff headline in the last few hours. Sighted at Cardiff Bay, one seemed to be videoing the others A-hole, presumably for the purpose of "entertainment" at a later date. Police were called to the scene due to the nature of the incident: young children were seen to be running into their parents arms, worried for their safety. The two, who can only be described as pornographers, had fled prior to the arrival of the boys in blue; probably a lucky escape for a man in a uniform! CrossFit Cardiff WoD
A: 3 Rounds for time of:
30 Wall Balls (20/14lbs) 20 Hang Power Cleans (60/40kg) 10 C2B Pull Ups
B: 3 Sets not for time of:
25 Hip Extensions Rest 60s 15 Strict TTB Rest 60s
Please post times 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
Good Friday and Easter weekend opening hours below. Don't fuck it up! 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 WoD
'15.5'
For time:
27 - 21 - 15 - 9 Cal Row Thruster (95/65lbs)
SUCKERS....
5 Rounds each for time of:
40 Double Unders 30 Wall Balls (20/14lbs) 20 Box Jumps (20") 10 Power Cleans (80/60kg) Rest 2mins
Please post a total time minus the rest to comments....
Cracking job across all classes today gang. I was surprised that so many of you rocked up to such a gymnastics shiftiest! Now don't all stay at home the next time a 5K row comes out! CrossFit Cardiff WoD
A: 3 Rounds not for time of:
20 Hip Extensions 20 Shoulder Press (Empty bar) 20 Air Squats
B: Within 20mins establish a 3RM Push Press
C: Every minute for 6 mins perform:
3 Push Jerks (use the 3RM from part B)
Please post loads to comments...
The open is over!! Booooooooooo! You guys all kicked some serious butt and I hope you have felt it's power. It has the ability to push you to places that you may never go on your own; it gives you the chance to destroy old personal bests and achieve new skills; lastly - but most importantly - it brings you lot in our unrivalled community even closer together...and that is what it is all about! Well done to all, roll on 2016!
CrossFit Cardiff WoD
Warm up and mobilise
For time: 100 Pistols 50 GHD sit ups 25 Muscle Ups
Please post times to comments...
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
