WoD - Friday 1st of March, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
3d ago
A very, VERY Happy St David’s Day to all of you Welsh legends but PLEASE… STOP LEAVING THONGS ON THE TOILET FLOOR… this is actually a first after 13 years of the gym’s history. ? Happy and hopefully sunny weekend! CrossFit Cardiff WoDWithin 30min complete as many rounds and reps as possible of: 80/65 Calorie assault bike 800m run ..read more
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WoD - Thursday 29th February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
3d ago
HIDE MEN, for f*%ks sake HIDE!!! It’s the once in every 4 years that you can be caught out. If she asks you out for a romantic dinner play DUMB! ?? CrossFit Cardiff WoDFor 4 rounds, every 6 minutes: 250m Row 15 Thrusters (35/25kg) 12 Pull ups SpecialtyFor 5 rounds, every 3 minutes: 1 Clean deadlift, 1 hang clean, 1 clean, 1 hang clean 10 - 10 - 10 Clean grip, hook grip deadlifts ..read more
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WoD - Wednesday 28th February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
3d ago
SIGN UP FOR THE OPEN… DO IT!!! COME ON!!! I mean I have and I am the most injured I have every been at this stage of the season. Enrique has signed up and is ready to kick all of your arses! Get amongst it! CrossFit Cardiff WoD5 Rounds for time of: 15 Toes to bar 5 Burpee shuttle runs* 30 Air squats 5 Burpee shuttle runs *out and back 25ft = 1. A burpee must be performed with each change direction ..read more
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WoD - Tuesday 27th February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
5d ago
Don’t you worry, not every open workout hurts as much as that… ish! Okay I am lying, i’ve done every single one and they ALL suck! Lots of simple programming, lots of pain! SORRY! I promise it is fun though. CrossFit Cardiff WoDFor time: 75/65 Calorie row 50 Handstand push ups 25/20 Calorie row Specialty3 Minutes max pull ups For 5 minutes, very minute on the minute: 10 - 20s chin over bar hold 3 Sets 3 Pull up negatives (5 second descent) 10 Ring rows 3 Sets 5 Bat wings + 5s negative 15 Strict banded pull ups (unbroken ..read more
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WoD - Monday 26th February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
1w ago
Welcome to a new week, which will be the first week of the open! The first stage of the CrossFit competitive season, something that will be bringing everyone in the gym together with 3 fun challenging workouts, programmed by CrossFit HQ. Take a look at this… At CrossFit Cardiff, we will be doing the workouts as the workout of the day on the following dates: Saturday 2nd March: 09:30 class Friday 8th March: Every class Saturday 16th March: 09:30 TO SIGN UP TO THE OPEN CLICK HERE AND… to see the CrossFit Cardiff custom leaderboard, click HERE Lace your RADs, Nike’s, Nano’s or tesco’s pumps up an ..read more
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WoD - Thursday 22nd February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
1w ago
March is coming, mental! The Daf’s are out and spring is upon us… how fricking cool! Saying that, what’s the bet that we get minus temperatures and snow in March?! CrossFit Cardiff WoDWithin 1min complete: 12/10 Assault bike calories Max rep shoulder to overhead (80/60kg) Rest 1 minute. Continue until 50 reps are completed Specialty3 x 3 Seated box jumps 15 minutes to work up to a heavy: Clean + hang clean 3 x 10 Clean grip, hook grip deadlifts ..read more
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WoD - Tuesday 20th February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
1w ago
Shortly before 12:15 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 ..read more
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WoD - Monday 19th February, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
2w ago
Welcome to a new week, here’s to hoping that you have smashed yourselves into the ground and spent your Saturday night doing something entertaining and NOT drilling multiple holes into repeatedly collapsing bricks like I did! CrossFit Cardiff WoD“Erin” 5 rounds for time: 15 Double dumbbell spilt cleans (50/35lbs) 21 Pull ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine ..read more
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WoD - Friday 16th January, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
2w ago
Here we go, the weekend full of fitness, food, rest and fortunately for your blood pressure… no Welsh rugby. Enjoy and return next week charged and ready to go! CrossFit Cardiff WoDComplete as many rounds and reps as possible in 15 minutes of: 200m Run 9 Bar muscle ups 1 Squat snatch (80/60 kg ..read more
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WoD - Thursday 15th January, 2024
CrossFit Cardiff Blog
by Dafydd Dennis
2w ago
We are nearly there, the weekend is looming and will be on us before we know it… yes please! The evenings are getting brighter and the need for the log burner are diminishing, hopefully. But remember, Hopefully doth butter bugger all parsnips, we live in Wales and March is typically snowing! But to cheer you right up, we have a vile workout for you! CrossFit Cardiff WoD5 rounds for max reps, within 2 minutes complete: 250m Row Double dumbbell thrusters (50/ 35lbs) Rest 3 minutes between rounds SpecialtyFor 6 rounds, every 2 minutes: 1 Snatch pull + snatch 5 Sets 3 Seated snatch grip strict pre ..read more
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