20 Minute AMRAP:
21 Box jumps (24/20)
15 Press ups
9 Hang power cleans (60/40)
'JACKIE'
For time:
1000m row
50 thrusters (20/15)
30 Pull ups
Awesome day here yesterday with Scale the Hights! They put on a great comp with an amazing atmosphere! Big shout out to the guys competing for RCFC especially Carly, Jimi and Ash who managed to qualify for the final!!! Well done guys!
Shortly before 1215 hrs local time Corporal Mulvihill was taking part in a joint ISAF - ANA patrol engaged in operations near Sangin. The marines of Alpha Company were conducting a clearance patrol to deter Taliban intimidation of local Afghans. It was during this action that an Improvised Explosive Device was detonated, which sadly killed Corporal Mulvihill instantly. He died leading his section and the Company from the front. Corporal Damian ‘Dee’ Mulvihill was born on 5 June 1975 and was from Plymouth. He joined the Royal Marines on 20 September 1998 and completed commando training despite contracting septicaemia towards the end. After passing out of recruit training, ‘Dee’ joined 42 Commando Royal Marines where he took part in numerous deployments around the world as well as taking part in OP PALLISER and OP SILKMAN in Sierra Leone and OP BANNER in Northern Ireland.
During his time at 42 Commando he was promoted to Lance Corporal. He then joined Air Defence Troop in 2002 and completed his specialist training before being promoted to Corporal in December 2003. On completion of his service with the United Kingdom Landing Force Command Support Group, based at Stonehouse Barracks in his home town of Plymouth, he joined Alpha Company, 40 Commando Royal Marines in April 2006.
‘Dee’ was a giant of a man who impressed all who met him. Ever cheerful, he would never allow problems to get him down. He always had a friendly word for anyone he met and his fantastic personality filled any room he walked into. He was an excellent listener and would always make time for others.
‘Dee’ loved his boxing and rugby and represented the Royal Marines at rugby union. He was also a keen water polo player and represented the Royal Navy and the Combined Services team at the sport. ‘Dee’ was a true character who will be fondly remembered by all who had the privilege to serve with him. Humorous, caring and a true friend, he will be sadly missed by all his comrades in 40 Commando Royal Marines and the wider Corps family.
‘Dee’ leaves behind a loving fiancee and family of whom he talked about to anybody and everybody. He and his fiancee Lisa were planning to get married in the near future, and our deepest sympathies are extended to Lisa, his parents and all family and friends.
Lieutenant Colonel Stuart Birrell Royal Marines, Commanding Officer of 40 Commando Royal Marines, said:
The loss of Corporal Mulvihill is a devastating blow for his family, his friends and his unit. An outstanding junior leader, he was immensely popular in both his company and the wider Commando unit. A charismatic man, he possessed an irrepressible sense of humour and would always be found with a broad smile on his face, regardless of the challenges or difficulties that he was facing.
As a marine, he epitomised the Commando spirit. A courageous and selfless comrade, his cheerfulness in adversity could be guaranteed, and he always demonstrated the very highest standards of professional competence in everything that he undertook."
CrossFit Cardiff WoD
"The Bear"
Within 20min complete an AMRAP of:
12 OH Walking Lunges (50/35kg) 15 Burpees 8 Bar Muscle Ups
Please post rounds and reps to comments...
You had a partner WoD on Monday, not today! CrossFit Cardiff WoD
A: Try and climb a rope like Rich. Spend 15mins working on the technique.
B: For time:
2KM
C: Within 4mins of part B, establish a 1RM Split jerk
Please post times and loads to comments....
Gnarly tonight hey?! Fifty heavy overhead squats! I sense there may have been some cherry picking going on although Zipper came in looking like he was about to cry from DOMs so maybe you are all just a little sore!? This should fix you...
CrossFit Cardiff WoD
A: Muscle up skills and drills. Spend 15mins working on the beauties.
B: Within 15mins complete an AMRAP of:
50 Double Unders 20 Power Snatches (35/25kg) 10 Muscle Ups
Please post rounds and reps to comments....
We won't get caught out here! Now even though you cannot out train a bad diet, you could probably still get away with only putting on a stone by drinking custard! CrossFit Cardiff WoD
Build to a max load:
Overhead Squat
10 - 10 - 10 - 10 - 10
So a brutal session today guys, and for a very good reason. The 30 - miler is the hardest tests of both physical fitness and mental fortitude that I have ever had to perform, bar none. It makes you wonder each step of the way what the hell you are doing it for; similar to this WoD. You all were complete heroes tonight, giving your all for an amazing cause, it wasn't just a workout. There was far more than that behind it. Love you all. CrossFit Cardiff WoD
A: EMOM 10mins
Even: 5 Hang Squat Cleans (50kg) Odd: 15 Hip Extensions
B: For Time:
21 - 15 - 9
Deadlift (140/110kg) Wall Ball (20/14lbs)
Please post times to scores....
Lt Gareth Jenkins A Royal Marine trainee who died on a training exercise in Dartmoor has been named as Lt Gareth Jenkins. Gareth was a member of our friends in CrossFit NW1 and they have written a workout to honour his memory.
Lt Jenkins, from Colwyn Bay, Conwy, collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday 28th May.
A Royal Navy spokesman said: "The thoughts and sympathies of the naval service are with his family and friends at this time."
Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course.
Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.
Gareth Jenkins...
AMRAP 40, in pairs:
50 Burpees Run 400m together 50 Kettlebell Swings (24kg/16kg) Run 400m 50 Pull ups Run 400m 50 Push ups Run 400m
PARTNER WOD!!
In pairs complete for time:
60 power cleans (60/40)
60 Box Jumps (24/20)
60 STOH (60/40)
40 Power Cleans (70/45)
40 Box Jumps (30/24)
40 STOH (70/45)
20 Power Cleans (80/50)
20 Box Jumps (36/30)
20 STOH (80/50)
7 Rounds each for time:
200m Sprint
3 Deadlifts
2 mins rest between rounds.
You chose the load for this, make sure it's heavy but not a 3RM. Around 80% of Max would be best. Try a maintain the same load throughout the seven rounds.
Part A - Double Kettle Bell walking lunges (make it as heavy as possible)
20 - 20 - 20 - 20 - 20
Part B - for time:
100 Burpees
IMPORTANT NOTICE:
For June we will be trialling only holding a 5:00pm and 6:00pm class on Fridays, this means no 7:00pm class until further notice. Remember this only on Fridays and it will be starting this week.
WOD: 'Helen'
3 rounds for time:
400m run
21 Kettle bell swings
12 Pull ups
Big shout out to our good friend Elliot Simmonds competing last weekend for Crossfit Yas at the Meridian regional. They finished up in second which mean they've bagged themselves a ticket to the Games!!! Good job bro!!
Get the workout done so as you can drink coffee and watch a bad assed show at Regionals! COME ON!! CrossFit Cardiff WoD
For time: Row 50 Cals 25 Muscle Ups 50 KB swings (32/24kg)
Please post times to comments....
Be sure to watch the best in Europe throw down at the Meridian regionals today! Take the day off or hide in the toilet a little longer than usually and get watching! Call in sick. It's regionals time! CrossFit Cardiff WoD
Partner WoD....
Within pairs with one athlete working at one time complete:
Within 15mins complete as many reps as possible of:
150 Wall Balls (20/14lbs) 100 Double unders Max reps Ground to Overhead (80/60kg)
Please post reps to comments...
Hopefully when you guys turn the peoples' heads who walk past you while you are en route to work today, will cause you to forget about the crippling pain in your glutes! Fingers crossed also, that you actually turned heads due to your legit buns of steel, and not because you are walking as if you have just got out of prison! CrossFit Cardiff WoD
Within 20mins complete an AMRAP of:
Run 400m 30 Hang Power Cleans (40/30kg) 15 Burpees
Please post rounds and reps to comments...
Woohoo!!! I've got the date right! Now I will be able to sleep at night! CrossFit Cardiff WoD
A: 3 Rounds not for time of:
20 Hip Extensions 15 Wall squats
B: Back Rack Walking Lunges
20 - 20 - 20 - 20
C: For time:
50 Strict TTB
This needs no introduction... CrossFit Cardiff WoD
'Fran'
21 - 15 - 9
Thruster (95/65lbs) Pull Ups
Go hard, please post times to comments...
On the 22nd of May, 2013, Drummer Lee Rigby was attacked while returning to his barracks in London. Two men murdered him in cold blood and are subsequently serving a whole life sentence with a minimum of 45 years; prior being considered for release. He had proudly served for his country in Helmand province, Afghanistan, a place that later transpires to be safer than his own home! Lee Rigby was attacked as the perpetrators distinguished him as being a solider due to the Help For Heroes t-shirt that he was wearing, a charity he supported and one which received £600,000 in donations in the days that followed his death. When I served in the military we were told not to bare any uniform, display any badges and to show no sign of who we were! This is wrong! The people that fight to defend our country, both past and present, should receive the respect that they deserve. If this is all that we can do to show that, then so be it!
Please come along to the gym, perform his workout and pay your respects to the fallen.
Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humorous, generous and loving. “His family meant everything to him, he was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died on the 22nd of May 2013 in an attack close to his home barracks. Drummer Rigby, 25, from Manchester, leaves behind a two-year-old son; Jack, his mother and his step-father and two sisters.
Gone but brother, we shall never forget. Rest In Peace.
CrossFit Cardiff WoD
“Riggers”
For time:
22 Cal Row 25 Squat Cleans (42.5kg/30kg) 22 Double Unders 25 Bar-hop burpees 22 Double Unders 25 Push Press (42.5kg/30kg) 22 Double Unders 25 Pull Ups 22 Cal Row
When it gets hard remember why…..
Scale the Hights qualifier two:
Within a 10min window
2min buy in - 75 Kettlebell Swings (24/16)
Then . .
8min AMRAP:
10 Jumping pull ups
20 Sit ups
10 Goblet Squats
