CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Saturday, 28 December 2013

Saturday 28th December

Partner WOD Saturday!

European Inferno Mash Up

8 Min AMRAP 

8 Thrusters 40/30
8 Box jumps 24/20

Rest 6 Mins

8 Min AMRAP

8 KBS 24/16
8 Air squat

Rounds are split 1-4-1

Tuesday, 24 December 2013

Tuesday 24th December

WOD - feel the Erg!!
4x2 min cycles 1 min rest between

Rower
Farmers Walk 50/30
SkiErg
Prowler Push/Pull 80/40

Repeat 2x

Monday, 23 December 2013

Monday 23rd December 🎄

12 days of Christmas
Performed 1, 2-1, 3-2-1, 4-3-2-1 and so on. 

1 power snatch 42.5/30
2 push press 42.5/30
3 Burpees
4 Pull ups
5 toes 2 bar
6 press up
7 air squat 
8 deadlift 42.5/30
9 box jumps 24/20
10 wall balls 9/6
11 KBS 24/16
12 thrusters 42.5/30

Thursday, 19 December 2013

Things To Look OUt For in 2014!

As 2014 is coming up fast there are some major changes which will be taking place around the gym, these are going to include such things as the following:


  • Fast Blast Class

  • Pen Y Bont Strength Club


  • Changes to the weekly opening hours - Found Here

Thursday 19th December

a) Deadlift
25 mins to establish a 3rm

WOD - Strict as Hell!
3RFT

20 burpee pull ups
50 double unders
9 strict press 50/30

Wednesday, 18 December 2013

Wednesday 18th December

WOD - 4RFT

30 Thruster 20/15
20 Pull ups
50 Double Under
1 min rest

C) plank

Accumulate 5 mins weighted plank

Tuesday, 17 December 2013

Tuesday 17th December

A) OHS 

7x3 @ no higher than 75%

WOD - Max Out Wednesday 

5 min AMRAP Wall ball 9/6
4 min AMRAP pull up
3 min AMRAP push press 60/40
2 min AMRAP double under
1 min AMRAP Deadlift 60/40

Monday, 16 December 2013

Monday 16th December

A) Back SKWAT

5x5 @ 85% (new cycle)

WOD - Holy Snatch!

20 min AMRAP

10 T2B
10 Power Snatch 45/30
10 Box Jump 24/20
10 Down/Up 

Friday, 6 December 2013

Fast Blasting Class - Coming January 2014

BOOM! Christmas is over and summer is approaching fast!

We are introducing a fat blasting class every Tuesday and Thursday at 9:30am and 7:30pm.

It is a 45 minute blast class in which we will get bodies moving, heart rates going and calories burning FAST to shed those extra lbs that no one wants. Fully supervised sessions with 10-12 stations around the gym and specific exercises to hit that core element and drive that fat away.

No olympic lifting, gymnastic or CrossFit style movements are used this is pure intensity at it's best.

£4 per class

For more info get in touch!

Tuesday, 3 December 2013

Tuesday 3rd December 🎄

A) Front Squat 
4x1 @ 80%
3x1 @ 90%

WOD - buy in > 5rft

But in: 100 Plate chest press 20/10

Then 5RFT
20 OH Lunge 20/10
15 Burpees

Monday, 2 December 2013

Monday 2nd December

A) Strict into Push Press

2 S/P - 2 P/P = 4 reps
7x4 @ AHAP

WOD - For time 

50 wall balls 9/6
30 Hang Snatch 50/35
10 Muscle up/ C2B

Monday, 25 November 2013

Monday 25th Movember

A) Push Press

10x2 - AHAP

WOD - 12 Min AMRAP

12 KBS 24/16
12 Med ball clean 9/6
12 HR Push up

Thursday, 21 November 2013

Thursday 21st November

A) Clean complex EMOM 15 Min

1 Clean
1 Front Squat
1 Push Jerk

WOD - For Time

800m Run
30 HSPU
800m Run

**deficit the HSPU if possible

Wednesday, 20 November 2013

Wednesday 20th November

Battle Of London qualifier 2

20 Min AMRAP 

50 Wall Ball 9/6 10ft/9ft
40 Russian KBS 32/24
30 Down/Ups
20 Pull Ups
100 Double Under

Tuesday, 19 November 2013

Tuesday 19th November

A) Strict Press
3-3-3-2-2-2-1-1-1

WOD - Tabata these:

Dead lift 80/50
ABMAT Sit ups
Goblet Squat 24/16

Monday, 18 November 2013

Monday 18th November

A) skill work

Kipping pull ups

WOD - 5 RFT

10 STOH 60/40
10 KBS 24/16
10 Box Jumps 24"/20"

Sunday, 17 November 2013

Sunday 17th November

Hero WOD 'Bradley,
10 RFT

100m Run
10 Pull Ups
100m Run 
10 Burpees
30 secs rest 

Friday, 15 November 2013

Friday 15th November

A) Push Press

7x2 AHAP 
- focus on firing through hips and glutes

WOD - EMOM 20 Mins

Even - 12 Wall Walls 9/6
Odd  - 6 Power Clean 60/40

Thursday, 14 November 2013

Thursday 14th November

A) back squat
5-5-5-3-3-3-1-1-1

Building weight every set

WOD 

800m Run 
150 KBS 24/16
800m Run

*4 Burpees every time you break the swings

Wednesday, 13 November 2013

Wednesday 13th November

Battle Of London Qualifier 2 WOD

12 Minute time cap.

A) For time
4 rounds of:
7 Shoulder-to-overhead 60/40kg
12 Toes-to-bar

Score = total time or if uncompleted, total reps completed in 12 minutes. 

Then, in the remaining time...

B) Establish a 3 rep max hang snatch.

*Weights must progress by at least 2.5kg. 

Score = total weight rounded down to the nearest 2.5kg.*



Tuesday, 12 November 2013

Tuesday 12th November

A) Skill Work - 3 RNFT

2 Rope Climb
20 Pistoles - weighted

WOD - 4 RFT

400m Run
20 Burpees

Finisher 

Tabard Plank

Monday, 11 November 2013

Monday 11th November

A) Deadlift

7 x 2 increasing weight
- form not load

WOD 21-15-9

Deadlift 80/60
Box Jumps 24"/20"

* 21 unbroken double Unders between each set

Sunday, 10 November 2013

Sunday 10th November

WOD - Remember remember 

18 min AMRAP 

11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

On the 11th minute, we will stop working out and take a minute of silence. 
Respect and remember. 

Saturday, 9 November 2013

Saturday 9th November

Saturday Partner WOD 

30 Min AMRAP 

10 partner deadlifts 180/130
30 Box Step Ups 24/16 (5s)
30 Pull ups (5s)

Friday 8th November

RANDOM FRIDAY

Today we got each class to shout out a few rep schemes and then movements.... Turned out it was awsome!

AM - 12 min AMRAP

8 Power Clean 60/40
10 Box jump overs 24"/20"
12 Burpees

PM - 20 min AMRAP

1km run
100 air squat
50 pull ups
10 HSPU 
1 forward roll

Thursday, 7 November 2013

Thursday 7th November

A) Strict Press

7 x 2 @ AHAP

WOD - EMOM 20 Mins

Even - 5 Strict Pull Ups
Odd - 2 Snatch @ 80-90%

Wednesday, 6 November 2013

Wednesday 6th November

Battle Of London - Qualifier WOD 1

12 Min Ladder

20 Cleans 45/30
20 Box Jump Overs 24"/20"
20 Cleans 60/40
20 Box Jump Overs 24"/20"
20 Cleans 75/55
20 Box Jump Overs 24"/20"
AMRAP Cleans 90/60

Thursday, 24 October 2013

Thursday 26th October

A) Push Jerk
6 x 3 - AHAP

WOD - 21-15-9-3

Push Jerk 60/40
Alternating lunges
Push ups

Tuesday, 22 October 2013

Tuesday 22nd October

A) Back Squat

5 x 5 @ 85%

WOD - Choose 1 20 min AMRAP

'Cindy'

 5 pull ups
10 press ups
15 air squats


'Mary'

 5 HSPU
10 Pistol (alternating)
15 Pull Ups

Monday, 21 October 2013

Monday 22nd October

B, Snatch

6 x 2 full snatch
- no touch and go
- no fails. Stick below 80%

WOD - For Time

10 - 1
Front Squat 80/50
1 - 10
Box jump 24"/20"

Lack of posts!

The server I use to update the blog has been f*#ked. Many apologies!

Thursday, 10 October 2013

Thursday 10th October

WOD - for time

25 ABMAT Sit-ups
15 HSPU
25 ABMAT Sit-ups 
15 STOH 70/35
100 Double Unders
15 STOH 70/35
25 ABMAT Sit-ups
15 HSPU
25 ABMAT Sit-ups 

B) Oly Lifting

Power snatch 7x3 - touch & go reps

Monday, 7 October 2013

Monday 7th October

A) Mobility
- Hamstring
- Running tekkers

WOD - October Benchmark

Run 5km for time

Friday, 4 October 2013

Friday 4th October

A) Front Squat

5 x 3 @ 75% 

WOD - TABATA these -

Deadlift 60/40
ABMAT Sit Ups
Double Unders

Wednesday, 2 October 2013

Wednesday 2nd October

A.M. Track session
300m all out
2:00 mins rest
300m all out
1:30 mins rest
300m all out
1:00 min rest
300m all out

Then 3 RFT
300m run backwards
20 KBS 16/12
300m run forwards
20 KBS 16/12
300m run backwards
20 KBS 16/12

Box WOD - Find 1RM for all movements

- Strict Press
- Clean
- OHS

Tuesday 1st October

A) BB Complex OMEM 10 Mins
1 Pwr Clean + 1 Hang Clean + 1 Jerk

WOD - For Time (17 Min Cap)

20 Front Squat 90/60
40 T2B
60 Burpee Over Bar

Monday 30th September

September Benchmark Re-test
'Kelly' - 5RFT

400m Run
30 Box Jump 24"/20"
30 Wall Ball 9/6

Sunday, 29 September 2013

Saturday, 28 September 2013

Saturday 28th September

Partener WOD

30 Worm Squats
30 Push Press (5s)
30 Burpee Over Bar (5s)
30 Worm Squats
20 Push Press
20 Burpee Over Bar
30 Worm Squats
10 Push Press
10 Burpee Over Bar

RX: 60/40 - All reps performed in 5s

Friday, 27 September 2013

Thursday, 26 September 2013

Thursday 26th September

B) Deadlift

3 reps EMOM for 8 mins @ 70-80%

WOD - 3 Interval Rounds

1 min wall ball 9/6
1 min T2B
1 min box jumps 24"/20"
1 min KBS 24/16 
1 min REST

Wednesday 25th September

A) Tabata
- weighted plank holds
- guys 20/15 girls 10/5

WOD - 4RFT

20 Mountain Climbers
15 Abmat Sit Ups
10 Power Snatch 40/25
 5 Burpee Over Bar

* 4 mins rest between rounds

Tuesday 24th September

A) KBS 

- Pick a heavy KB then
- 50 swings for time
- Rest 2 mins
- 50 swings for time


KBS 24/16
Pull Ups

*21 unbroken double unders between rounds.

Monday 23rd September

A) 3 Position Snatch
- Floor 
- Below the knee
- Hip

WOD - 7RFT

7 Deadlift @ B.W.
7 K2E
7 Pistols/7 Goblet squats 20/16

Sunday, 22 September 2013

Sunday 22nd September

A) 20 mins to find 1RM

- Squat Clean

WOD - Even/Odd 20 Mins

Even - 4 Power Clean
Odd - 4 Front Squat

- @55% of todays 1RM

Saturday, 21 September 2013

Saturday 21st September

A) 25 mins to establish a 1RM

Squat Snatch

WOD - Odd/Even 16 Mins

Even - 5 Power Snatch
Odd - 5 OHS

- @50% of todays 1RM 

Wednesday, 18 September 2013

Thursday 19th September

The gym is closed all day in memory of Robert Smith. 

Wednesday 18th September

A) BENCH IS HENCH

5x5 Heavy sets - NO FAILS

WOD - 10,9,8,7... 1 reps

OHS 45/30
C2B Pull Up

- Rest 5 Mins -

1km Run for time

Tuesday, 17 September 2013

Tuesday 17th September

A) 20 Mins to establish 3RM

- Push jerk

WOD - 12 Min AMRAP

12 Wall Ball 9/6
12 Burpees
12 KBS 24/16

Sunday, 15 September 2013

Sunday 15th September

Sunday Funday (not)

Complete each benchmark within a 10 minute time cap.
Score = Reps/time

Elizabeth: 21-15-9
Squat Clean 60/40 : Ring Dip

Fran: 21-15-9
Thruster 42.5/30 : Pull Ups

Grace: 30 Reps
Clean and Jerk 60/40

Isabel: 30 Reps
Snatch 60/40

Diane: 21-15-9
Deadlift 100/75 : HSPU

Karen: 150 reps
Wall ball 9/6

Friday, 13 September 2013

Friday 13th September

A) EMOM 8 Mins
- 3 Front Squat
- 15 Double Unders

* FS needs to be heavy but explosive

WOD - 3 RFT

12 Clean to strict press
8 Alternating leg burpees

Thursday, 12 September 2013

Thursday 12th September

A) Work on a weakness:

- Muscle Ups 
- Squat Snatch

B) WOD - 15-12-9-6-3

Thruster 50/30
T2B

** 200m run between every set **

Wednesday, 11 September 2013

Wednesday 9th September

A) BB Complex - EMOM 12 Mins
- Power Clean 
- Front Squat
- Split Jerk
@70% 1RM Power Clean

WOD - 2 Parts

i) 3 x 400m Run + 20 Pistols (Alternating)
1 Min rest

- 8 Mins Rest -

ii) 10 RFT

10 Box Jump 24"/20"
10 Pull Ups

Tuesday, 10 September 2013

Tuesday 10th September

A) BB Complex

1 Power Snatch + 1 OHS + 1 Back squat
- @70% of 1RM Power Snatch

WOD - For Time

25 Hang Power Snatch 42.5/30
50 Wall Balls 9/6
75 Burpees
50 KBS 24/16
25 OHS 42.5/30

Monday, 9 September 2013

Monday 9th August

A) Weighted Front Rack Lunge

4x8 @ 40/30-50/35-60/40-60/40

WOD - For Time

400m Run
30 OH Lunge 20/10
- 3RFT -
20 C2B Pull Ups
20 SDHP 45/30

30 OH Lunge 20/10
400m Run

Sunday 8th August

Work on your most HATED movement