Mid-week and you are all in for a special treat on hump day, you are going to love it…your quads maybe not so much! CrossFit Cardiff WoD For time: 150 Wall balls (20/14lbs) * *every break complete 200m run ..read more

Well that was our summer by the looks of it! Nah, never! We will be basking in the British sunshine in no time! You just wait! Until then, we’d best stay inside and lift heavy barbells… CrossFit Cardiff WoDEach set for max load: 3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 Clean & jerk * *unfortunately for you lovely lot, when the word clean is not preceded by anything, it means from the floor and a squat! Specialty3 Minutes max chest to bar 3 Sets 5 Elevated ring rows 5 Bat wings + 5s pause at top 5 Strict CTB +1s pause at top Every minute on the minute, for 8 minutes 10 - 15s L-sit ..read more

Happy Monday team, this week is going to be pretty savage but… a lot of fun. You are on day one and you’ve got this! CrossFit Cardiff WoDWithin 15 minutes complete as many rounds and reps as possible of: 10 Chest to bar pull ups 20 DB Overhead walking lunges (50/35 lbs) 30 GHD sit ups ..read more

Happy Friday you legends. I hope you are looking forward to a very chilled couple of days off. CrossFit Cardiff WoD‘Big Chief’ Within 3 minutes complete as many rounds and reps as possible of: 2 Power snatch (60/40kg) 4 Press ups 6 Pistol squats Rest 1 min Repeat for 5 rounds ..read more

Although banterless, a do have a challenge for you. Yesterday’s overhead squats were heard but can anyone perform the current CrossFit benchmark… 15 unbroken reps with bodyweight plus a quarter on the barbell? The standard used to be bodyweight, but apparently that is too easy! ? CrossFit Cardiff WoD 5 Rounds for time of: 20/15 Calorie row 15 Toes to bar 40 Double Unders SpecialtyFor 6 rounds, every 2:301 Push press + 1 push jerk + 1 split jerk 3 Sets 5 Back squats 3 Box jumps ..read more

And it continues… boring blogs! CrossFit Cardiff WoDOverhead Squat 5 - 5 - 5 - 5 - 5 Straight and heavy ..read more

The theme of a busy week… minimum banter mostly workouts! CrossFit Cardiff WoDFor 5 rounds, within 2 mins: 10 Bar muscle ups 15/12 Calorie echo bike Rest 3 mins SpecialtyFor 5 sets1 - 2 chest to bar pull ups with pause at top (focus on position) EMOM 5 5 - 8 chest to bar pull ups 3 Sets Bat wings + 5s pause at top 5 Strict CTB +1s pause at top EMOM 8 10 - 15s L-sit ..read more

Happy Friday you filthy animals! Here’s to hoping that you all have a bad ass weekend! Enjoy and savour two tortureless days! But before that, come and respect and absolute legend! Thank you CrossFit 179! CrossFit Cardiff WoD‘Gerallt’ Run 1 mile Then, 5 rounds of: 20 Pull ups 4 Bodyweight squat cleans 20 Burpees Then, run 1 mile Where a 10/7kg weighted vest for the running ..read more

You know what’s been missing don’t you? Movement redundancy and higher skilled gymnastics… because you were all just busting for some of that! CrossFit Cardiff WoDWithin 12 minutes complete as many rounds and reps as possible of: 2 Ring muscle ups 4 Handstand push ups 8 Kettlebell swings (32/24kg) 32 Double unders SpecialtyFor 3 rounds, every 2:00 3 Hang cleans For 3 rounds, every 2:00 2 Hang cleans For 3 rounds, every 2:00 1 Hang clean 4 Sets 5 Front squats 3 Box jumps ..read more

I have been a little stressed lately, meaning that I am searching for a release and unfortunately for you lot, I am perpetually injured and so have to live vicariously through your experiences. Basically I am programming difficult workouts. ? You though, unlike my body, will love it! Unless of course your cortisol is through the roof like mine! ? CrossFit Cardiff WoDFor time: Row 2000m 150 Air squats Row 1500m 75 Burpees Row 1000m I wouldn’t be too concerned about that this though, there’s no way that will hurt as much as a 30 calorie assault bike sprint ..read more