CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 30 April 2013

300413

A) Push Jerk

3-3-3-3-3

WOD - 10 Reps - 1 Rep for time

Thruster 42.5/30
Burpees

Monday, 29 April 2013

290413

WOD - For Timr

50-40-30-20-10

Wall Ball 9/6
Box Jump 24"/20"
KBS 24/16

Thursday, 25 April 2013

250413

A) Front Squat

5-5-5-3-3-3-1-1-1

WOD - Manchester Games WOD 3

12 Min Window

3 Front Squat
3 STOH
3 T2B
3 Pull Up
6 Front Squat
6 STOH
6 Front Squat
6 T2B
6 Pull Up

Follow this pattern until time is up.
RX: 55/35

Tuesday, 23 April 2013

230413

A) Power Snatch

4x3 touch + go reps @ 75%

WOD - 6 RFT

6 OHS 60/40
12 Box Jump 24"/20"
24 Unbroken Double Unders

Monday, 22 April 2013

220413

A) Front Squat with Pause + Drive

8 x 2 Front Squat

Pause at ABSOLUTE bottom then bounce and drive up out of the hole.

WOD - 'Jackie'

Row 1km
50 Thruster 20/15
30 Pull Ups

Sunday, 21 April 2013

210413

WOD - Manchester Games WOD

8 Min AMRAP

15 Wall Balls 9/6
30 Double Unders

Saturday, 20 April 2013

200413

Machester Games WOD

10 Min AMRAP

10 Power Snatch 35/25
10 Burpee
10 Box Jump 24"/20"

Friday, 19 April 2013

190413

WOD - TABATA your tits off

KBS 24/16
Box Jump 24"/20"
T2B

20 Seconds Work
10 Seconds Rest
4 Minutes each station
Alternating

Thursday, 18 April 2013

180413

A) Power Clean - Touch + Go

2-2-2-2-2-2-2

WOD - 12 Min AMRAP

8 Hang Power Clean 60/40
12 Burpees
24 UNBROKEN Double Unders

Wednesday, 17 April 2013

170413

A) Back Squat

5-5-5-5-5 @ 75% of 1RM

WOD - 2 parts of 3RFT

i) 21 Wall Balls 9/6
21 Toes 2 Bar

- THEN -

ii) 50 Double Unders
5 Wall Walks

Wednesday, 10 April 2013

100413

A) Full Snatch

2 reps EMOM For 10 Mins

WOD - 5 RFT

20 Wall Ball 9/6
20 Deadlift @ BW
30 Abmat Sit Ups

Tuesday, 9 April 2013

090413

A) Back Squat

5-5-5-5-5 @ 75%

3-3-3 @ 80%

WOD - For Time

10-8-6-4-2

Muscle Ups

50-40-30-20-10

Double Unders

Monday, 8 April 2013

080413

A) Push Press

5-5-5-5-5

WOD - 4RFT

400m Run
14 HSPU
7 Power Snatch 50/35

*1 min rest*

Sunday, 7 April 2013

Saturday, 6 April 2013

060413

Partner WOD

Each - Run 1 mile with KB 24/16

4 Rope Climbs - alternating
50 Wall Balls
50 Pull Ups
50 Burpees
4 Rope Climbs - alternating

Each - Run 1 mile with KB 24/16

Friday, 5 April 2013

050413

A) Power Snatch

3 EMOM For 10 Mins @ 75%

WOD - 5RFT

5 Hang Squat Clean 60/40
10 Burpee Onto Box 24/20

Wednesday, 3 April 2013

030413

WOD - For Time

800m Run
15 Burpee onto Plate 20/10
15 KBS 32/24
5 Wall Walks
400m Run
10 Burpee onto Plate 20/10
10 KBS 32/24
5 Wall Walks
200m Run
5 Burpee onto Plate 20/10
5 KBS 32/24
5 Wall Walks

Tuesday, 2 April 2013

020413

A) Strict Press
5-5-5-5-5

Push Press
3-3-3-3-3

WOD - 2RFT

10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
1 Min Rest

020413

A) Strict Press
5-5-5-5-5

Push Press
3-3-3-3-3

WOD - 2RFT

10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
1 Min Rest

Monday, 1 April 2013

010413

A) Strength - Find 1RM

Deadlift

WOD - 21-15-9

Deadlift 100/75
Burpee Over Bar