CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 28 February 2013

280213

I LOVE A LATE POST!!!

A) Death By Wall Ball - Every 30 secs in incraments of 2

WOD - For Time

10 thrusters
800m Run
15 thrusters
600m Run
25 thrusters
400m Run


Wednesday, 27 February 2013

270213

Bit of a late post!

A) Find 1RM

O.H. Squat

WOD - For time

50 Power Snatch 42.5/30
EMOM - 20 double unders

On a note well done to the ladies for hitting some HSPU tekkers and pull ups! Coach Sarah led the way with the ladies class.
To finish off the night our Feb on-rampers were in for their first taste for CrossFit!



Monday, 25 February 2013

250213

A) Find 1RM

Clean + Jerk

WOD - 12 Min AMRAP

6 Deadlift 100/70
8 Pull ups
10 V-Ups

Saturday, 23 February 2013

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Great day today - Smashed the harlem shake and our friends payed us a visit from CrossFit SA1. Was great to see the internal community of the box coming together and letting loose getting stupid then going up against the athletes from SA1! Big thanks to Leigh Bevz and Ross for coming down with the guys!

A) teams 1-2 : 8 min AMRAP
2-4 : 10 min AMRAP

THEN

5RFT

7 Squat Clean 60/40
20 Double Unders

Each set double unders increase in 20

Friday, 22 February 2013

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** TOMORROW WE WILL BE SHAKING THE FECK OUT OF THE HARLEM **

A) 15 Mins to Find 1RM

Push Press

WOD - 20 min AMRAP

10 Push Press 50/35
10 KB Swing 32/24
10 Box Jump 24"/20"

Thursday, 21 February 2013

210213

A) Pistol Practice

Use a wall/rig/band/KB to stabilise yourself!

WOD - 5 RFT

10 HR Press Ups
15 Alternating Pistols
20 T2B

Great effort tonight from everyone hutting the pistols hard with a positive attitude. Ben Lewis sunk to that place we have all been to where things are too much and caved! But he made up for this by smashing 'Fran' at the end to redeem himself... Well done Ben! Proud!
The women took the box by storm tonight going through a TABATA sequence of box jumps, wall balls and KBS!



Tuesday, 19 February 2013

190213

Great day today some serious tekkers covered and some hard WODDING!

A) Tekkers - Snatch Balance (staying light)

3-3-3-3-3-3-3

WOD - For Time
100 Double Unders
90 Jumping Squat
80 Push Ups
70 OH Lunge 20/15
60 Wall Ball 9/6
50 PTOH 15/10
40 Hang Power Snatch 20/15
30 OHS
20 Burpee Over Bar
10 Snatch Balance


Oh...... My...... God


Aching!!

Monday, 18 February 2013

180213

Missed the weekend posts the last two days sorry guys! Coach Bacon and Coach Sarah were attending their Oly lifting level 1 course in CF SA1 on saturday and sunday! Fingers crossed! Today included some KB Swings, a barbell complex and topped it off with a gentle 1KM run - those who did go gentle in the kind words of Adam Tilley..... need to man the f*ck up! Well done to everyone today who threwdown at the box and getting their head round the complexity of the workout!

1RM TEST:
Deadlift
Strict Press

WOD - 1st Min 2nd Min Alternate

2 Front Squat
2 Hang Power Clean
1 Push Jerk

20 KBS 24/16

- THEN -

1KM Run

3,2,1...... GO!

Friday, 15 February 2013

150213

A) Back Squat

3-3-3-3-3-1-1-1

WOD - 21-15-9

Wall Ball 9/6
Hang Power Snatch 42.5/30
Box Jump 30"/24"

Thursday, 14 February 2013

140213

Happy Love Day folks

A) Bench Press
5-5-5-5-5

WOD - for time

25 HSPU
50 T2B
800m Run
75 KBS 24/16 - 1 POOD!!!!!
100 Burpee Bar Jumps


Wednesday, 13 February 2013

130213

A) Find 1 RM Bear Complex :
1 power clean + front squat + push press + back squat + push press

WOD -10 Min AMRAP (outlaw variation)

8 Push Jerk 70/50
10 T2B
40 Double Unders
- then -
1 Min ME Hang Power Clean

Tuesday, 12 February 2013

120213

A: FOCUS ON TEKKERS - O.H Squat

3-3-3-3-3-3-3

WOD - Helen (benchmark)
3RFT

400m Run
21 KBS 24/16
12 Pull Up

Monday, 11 February 2013

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Missed the weekend posts sorry guys!
As of next week we will be starting some 1 RM Strength testing! Dont be misguided of doing metcons everyday and no lifting.. LIFTING IS IMPORTANT! After the 2 week period we will start cycling sessions to help you get stronger.
Also as of next week i will be opening the box at 4:30pm for an hour designated to practice your olympic lifting!

Todays WOD

HSPU - Unbroken sets

3,5,7,12,15 and 20

WOD - Death By Thrusters!

1st min - 1 Thruster + 1 Burpee Bar Jump
2nd min - 2 Thruster + 2 Burpee Bar Jump
3rd min - 3 T + 3 BBJ

And so forth until you die...

- then -

4x200m run
1 min rest

Friday, 8 February 2013

080213

Front Squat

5-5-5-5-5 @ 85% of 1RM

WOD - 5 x 2 Min AMRAP

10 Burpee Over The Box 24"/20"
10 KBS 32/24
5 Burpee Over The Box 24"/20"
5 KBS 32/24
- 1 Min Rest -

Thursday, 7 February 2013

070213

PREPARE FOR IT.......................

WOD - 'Murph'

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

070213

PREPARE FOR IT.......................

WOD - 'Murph'

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Wednesday, 6 February 2013

060213

A) OHS
3-3-3-3-3-3-3

WOD - 20 Min AMRAP

30 Box Jump 24"/20"
20 Push Press 50/35
10 Pull Up


Keepin' it simple!

Tuesday, 5 February 2013

050213

A) 3 x ME Basket holds
30 seconds rest between sets

WOD - 4RFT

20 Jumping Squat 20/15
15 T2B
20 KB Snatch 24/16
15 Good Mornings 20/15

Monday, 4 February 2013

040213

A) HBBS

5-5-5-5-5

Work up to a heavy 5 and stay at that weight

WOD - 'D.T.' 5RFT

12 Deadlift
  9 Hang Power Clean
  6 Push Press

RX: 70/50

Sunday, 3 February 2013

030213

1000 Rep Challenge

100 Pull Ups
100 T2B
100 Push Ups
100 Ring Dips
100 ABMAT
100 Box Jump 24"/20"
100 Air Squats
100 Double Unders
100 Walking Lunge
100 Burpees

Saturday, 2 February 2013

020213

EMOM - 8 Mins

3 Hang Squat Cleans HEAVY
8 Hand Release Press Ups

WOD - 'GRACE'

30 Clean & Jerk 60/40