CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Saturday, 31 August 2013

Friday 30th August

Retest - August Benchmark

'Barbara' - 5 Rnds 3 Min rest between

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats



Saturday 31st August

Partner WOD
1 4 1 reps - both complete 'Annie'
35 Min time cap 

Grace - 30 Clean + Jerk 60/40
Karen - 150 Wall Ball 9/6
Isabel - 30 Snatches 60/40
Double Unders
Sit ups


Thursday, 29 August 2013

Friday 30th August

A) Strength EMOM

1 Squat Clean + 2 Front Squat
- 75% 1RM Front Squat

WOD - For Time

30 Squat-clean-thruster 70/40

Wednesday, 28 August 2013

Tuesday 28th August

WOD - For Time

Buy in: 20 Burpee Box Jumps 30"/24"
Then 4 Rnds
8 OHS 60/40
12 T2B
16 H.R. Press Up

Cash out: 20 Burpee Box Jump 30"/24"

Thursday, 22 August 2013

Thursday 22nd August

Strength - Split Jerk
6x2 - building in weight

3 warm up sets
6 working sets

WOD - 5RFT

20 Back Squat 60/40
20 T2B

Wednesday, 21 August 2013

Wednesday 21st August

Strength - Weighted Good Mornings

5x5 building in weight
- shit hot form on every rep

WOD - 30 Min AMRAP

60 T2B
50 Meb Ball Cleans 9/6
40 Pull Ups
30 Power Clean 60/40
20 Burpee Box Jump 24"/20"
10 Wall Walk

Tuesday, 20 August 2013

Tuesday 20th August

Skill - Ring Dips

3 x 10 Ring Dips + 20 Push ups
Then
6 x 10 second ring support holds

WOD - 3RFT

21 KBS 24/16
400m Run
12 Deadlift 70/50

Sunday, 18 August 2013

Sunday 18th August

Hero Sunday WOD

'Badger' - 3RFT

30 Squat Clean 60/42.5
30 Pull Ups
800m Run


Friday, 16 August 2013

Thursday 16th August

A) Deadlift

6x2 @ 85% of 1RM 
- Keep lift to good form

WOD - For time 

100 Burpees
EMOM 3 Thrusters 50/35

Thursday, 15 August 2013

Next On-Ramp Course

Our next On-Ramp course starts Tuesday September 3rd! Click the tab 'On Ramp Course' in the Pages options to find out more! 

Wednesday, 14 August 2013

Wednesday 14th August

1st Four Nations WOD - 'Isabel Had Balls'

5 Min Time Cap:

30 Snatches (any style) 60/42.5

Within the remaining time wall balls 
9/7 to a 9/10' target

Score = No. of wall balls

Tuesday, 13 August 2013

Tuesday 13th August

A) Tekkers

20 mins to work on a weakness

WOD - For Time

Buy In: 30 HSPU
Then 2RFT
30 Wall Ball 9/6
30 Pull Ups
30 Push Press 30/20
30 Burpee

Sunday, 11 August 2013

11th August 2013

Today we hosted CrossFit Thirty One take on their 17/18 workouts over a period of three days to raise money for the charity Velindre.

WOD - 'Heavy Ass Grace'

30 (full) Clean + Jerk 80/50

It was a great turnout and we are proud to host a great event so support a great cause.


Friday, 9 August 2013

9th August 2013

A) Strength

7 x 2 T+G Squat Clean

- Increasing weight 
- Stay at or below 80%

WOD - 5 Min AMRAPS (2 parts)

10 KB OHS L/A 16/12
10 KBS 16/12
10 KB OHS L/A 16/12
10 KBS 16/12

2 Mins Rest then 5 Min AMRAP

10 Goblet Squat 16/12
10 Box jump overs 24"/20"