CrossFit Cardiff

The Ladder

October 30th, 2014|

 A) Skill
3 Mins DU Practice
B) Power
Power Cleans – 3 x 3 (Progressive)
C) Strength 
Deadlift – 1 x 5
D) WOD
7 Min AMRAP
Ascending Ladder
3-3-6-6-9-9-12-12
Pull Ups
Thrustsers 40/25kg

Only Men Allowed

October 29th, 2014|

‘Only Men Aloud Flash Mob’

Good to see DC Llanishens Niall Allen making the most of his new job at Cardiff Airport!

A) Skill
3  Mins DU practice
B) Stregnth
Floor Press – 10/8/6/4
s/s
Toes to Bar – 4 x 8
C) WOD
5 Rounds
20 Diamond Sit Ups
15 GTOH 20/10kg
10 True Press Ups
D) Finisher
90 Sec Max. Distance Row

Sumooooo!!

October 28th, 2014|

A) WOD
3 Min Max. Distance Run 
90 seconds rest
into
15 min AMRAP
15 Wall Balls
20 D/U
12 Front Rack Lunges 40/25kg
20 D/U
9 SDHP 40/25kg
20 D/U
B) Mobilty

3RM Push Press

October 27th, 2014|

A) Skill –
3 mins DU practice
B) Strength/Power –
Set a 3 RM Push Press
C) Repetitive Strength-
3 min AMRAP
Adv- HSPU
Int/Beg- Strict Press 30/15
D) WOD
3 Rounds
 400 m Run
20 KB Swings 24/16kg
12 Box Jump

Death By Burpees

October 26th, 2014|

A) Skill-
3 mins Double Under Practice
B) Strength 1-
Back Squat – 5 x 8 @ 70%
C) Strength 2- 
Pull Ups – 3 x 5 Weighted
Pull Ups – 3 x ME
Eccentric Pull Ups – 3 x 3 reps
Ring Rows – 3 x 8-10 reps
D) WOD
Death by Burpees
** Min 1 = 1 Burpee, Min 2 = 2 Burpees… Go

They See Me Rollin..

October 24th, 2014|

Good to see Dragons Barry and Christian ‘Bar Rolling’ their quads + ITB’s out in yesterday’s class after a tough week on the legs!
Team WOD
In Pairs
between Partners
1km Run
then complete
3 Rounds
50 KB Swings 24/16kg
40 Burpees
30 Wall Balls
20 Pull Ups
********
Individual WOD
500m Run
3 Rounds
25 KB Swings 24/16kg
20 Burpees
15 Wall Balls
10 Pull Ups
********
Beginners WOD
15 min AMRAP
10 KB Swings
10 Burpees
10

RAHOI

October 23rd, 2014|

A) Skill – 3 mins DU Practice
B) Power – 8 EMOM – 1 Power Clean + 2 Front Squats @ Progressive
C) WOD
‘Rahoi’
12 Min AMRAP
12 Box Jumps (24″/20″)
6 Thrusters (40/25kg)
6 Bar-facing burpees
D) Mobility

Push – Pull

October 22nd, 2014|

A) Skill – 3 mins Double Under Practise
B) Strength
Floor Press – 5 x 10 (Progressive)
superset
Supine Row – 5 x 10
WOD A – 2 KM Row
WOD B – 50 CG Press Ups (FT)

Benchmark Wednesday

October 21st, 2014|

A) WOD
50 OH Lunges 20/10kg
40 Press Ups H.O.G
30 KB SDHP
20 m Bear Crawl
10 Ground to Overhead 50/30kg
Run 500 m
10 Ground to Overhead 50/30kg
20 m Bear Crawl
30 Goblet Squats
40 Double Unders
50 Diamond Sit Ups
Run 500 m

5RM Push Press

October 20th, 2014|

A) Skill Work – 3 Min Double Under Practice
B) Explosive Power – Kneeling Med Ball Chest Throws 5 x 3
C) Power/Strength – Push Press Work to 5RM
D) Repetitive Strength – 3 mins Max. Effort HSPU
***Scaled – AMRAP Strict Press 30/15 
E) WOD
2 Rounds
Row 300m
15 KB Swing 24/16kg
20 Burpees
15 KB Swing 24/16kg
Run 300m
Rest 4 mins
F) Mobility