CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Saturday, 30 March 2013

300313

WOD - For Time

1 Mile Run

800m Run

800m Run

400m Run

400m Run

400m Run

400m Run

100 Back Squat @ 50% B.W.
Rest 1:1

Friday, 29 March 2013

290313

WOD - CrossFit Games 13.4

In 7 Minutes

3 Clean and Jerk 61/43
3 Toes 2 Bar
6 Clean and Jerk 61/43
6 Toes 2 Bar
9 Clean and Jerk 61/43
9 Toes 2 Bar

Continue this pattern untill time runs out.

Thursday, 28 March 2013

280313

Strength - Power Clean

2 OMEM For 5:00

WOD - 4RFT

10 Hang Power Clean 60/40
20 Push Ups
30 Double Unders

Tuesday, 26 March 2013

260313

Strength - Close grip bench press

10x3 @ 80% - 60-90 secs rest

WOD - 3 RFT

23 Push Press 42.5/30
23 OHS 42.5/30
23 Deadlift 42.5/30
90 Double Unders

- Then -

2 rope climbs (for fun)

Monday, 25 March 2013

250313

A) Find 1 RM for height

Box Jump

WOD - 21-15-9

Thruster 42.5/30
Box Jump 24"/20"
KBS 24/16

240313

Skill - Power Snatch

3-3-3-3-3

WOD - 12-9-6-3

Power Snatch 42.5/30
Burpees

230313

Strength - Front Squat

3 EMOM for 10 Mins @ 80%

WOD - Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday, 22 March 2013

220313

A) Strength - Close Grip Bench Press

3 reps EMOM for 10 mins @ 75%

WOD - 25-20-15-10-5

Pull Ups
Push Ups

Inbetween each set 1 shuttle

Thursday, 21 March 2013

210313

Well done to everyone who hit 13.3 today!

WOD - 13.3

12 Min AMRAP

150 Wall Balls 9/6.5
90 Double Unders
30 Muscle Ups

Late Post 200313

WOD - Every 5 Mins for 7 rounds

200m Run
15 Burpees
10 Thruster 42.5/30

Score = slowest time

Tuesday, 19 March 2013

190313

A) Strength - High Hang Power Snatch

3-3-3-2-2-2-1-1-1

WOD - 15 Min AMRAP

5 Deadlift 100/75
10 Burpee Over Box 20"

Sunday, 17 March 2013

170313

Sunday Funday WOD - 2RFT

10 Hang Clean 80/60
20 Wall Ball 9/6
30 GHD Sit Ups
40 Pistols
50 Pull Ups

Saturday, 16 March 2013

160313

Strength - Close Grip Bench Press

3 Reps EMOM for 10 mins @ 70%

WOD - 3 RFT

25 KB Snatch 24/16 (la)
25 KB Snatch 24/16 (ra)
25 Push Up

Friday, 15 March 2013

150313

Strength - Squat Clean/Jerk Complex

2 Touch & Go Squat Clean +
1 Jerk

1-1-1-1-1-1-1 ~ increase weight each time.

WOD - 12 Min AMRAP

5 Clean & Jerk 60/40
10 V-Sits
15 Air Squat

Wednesday, 13 March 2013

130313

Strength - Hang Power Snatch

2 reps EMOM for 10 mins @ 70%

WOD - 21-15-9

Back Squat 60/40
Toes 2 Bar

Finisher

100 Hollow Rocks

Tuesday, 12 March 2013

120313

Strength - Front Squat

3 EMOM for 10 mins @ 70% 1RM

WOD - 12 Min AMRAP

7 Deadlift 100/75
14 KBS 24/16
21 Push Ups

Ladies Class - 15 Min AMRAP

8 Pull Ups
12 Burpees
16 Weighted Sit Ups
50 Skips

Monday, 11 March 2013

110313

No Posts from the weekend as Coach B and Coach Sarah were away on CF Powerlifting Cert. Big thanks to Mat and Claire for covering! First things first; VERY impressed with everyones effort on WOD 13.1! Some great performances and also some shocking ones! Ryan Amos PR'd 16 times in a row and big shout to Abbie Evans who smashed it throwing down 150 reps!
Secondly well done to everyone who braved the cold tonight!

A) Technique - Med Ball Clean

WOD - 5RFT

10 Push Press 50/35
20 Med Ball Clean 9/6/5
30 Double Unders





Thursday, 7 March 2013

070313

WOD CrossFit Games 13.1

17 Minute Window Complete

40 Burpees 6" Reach
30 Snatch 35/20
30 Burpees
30 Snatch 62.5/35
20 Burpees
30 Snatch 75/45
10 Burpees

In the remaining time finish with as many reps as possible of 95/55 snatches

Wednesday, 6 March 2013

060313

A) Sumo Deadlift

5-5-5-5-5

Select moderate weight focusing on foot position a bar path whilst lifting and returning the bar.

WOD -

Buy in - M.E. Strict Pull Ups
- Then 3RFT -
15 Sumo Deadlift 100/70
25 Air Squat
35 Double Unders
- Then -
Cash Out - M.E. Kipping Pull Up

Tuesday, 5 March 2013

050313

EMOM - 7 Mins

1 Power Snatch
2 OHS - (moderate load - focusing on tekkers)

WOD - 10 Min AMRAP

10 Burpee
10 Thruster 30/20
200m Run

Monday, 4 March 2013

040313

Jerkmania!

A) Push Jerk
5-5-5-5-5 @ Heavy as Possible

WOD - Push Jerk/Pull Up Ladder

1 - 10 Push Jerk
10 - 1 Pull Up

Sunday, 3 March 2013

030213

Today We hit an old BenchMark!

'Annie'

50-40-30-20-10

Double Unders
Sit Ups