CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

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

Saturday 7th August

B, Stretch Tits Off 

WOD - Burpee Ladder

In 3 mins: 50 Burpees
Progress onto
In 6 mins: 100 Burpees
Progress onto 
In 9 mins: 150 burpees

Friday, 6 September 2013

Friday 6th August

A) Back Squat

5x2 - Go HEAVY
- 3 Warm up sets

WOD - 7 RFT

9 T2B
7 Bar Lateral Burpees
5 Deadlift BW 1/2/BW
3 HSPU

Thursday, 5 September 2013

Thursday 5th September

A) Front Squat

5x5 @ 80% 1RM
- 3 warm up sets
- 5 working sets

WOD - 15 Min AMRAP
Buy in :- 800m Run
- Then -
12 Pull Ups
6 Snatch 60/35
12 Box Jump 24"/20"

Thursday 5th September

A) Front Squat

5x5 @ 80% 1RM
- 3 warm up sets
- 5 working sets

WOD - 15 Min AMRAP
Buy in :- 800m Run
- Then -
12 Pull Ups
6 Snatch 60/35
12 Box Jump 24"/20"

Wednesday, 4 September 2013

Wednesday 4th September

JA) Power Snatch
20 mins to find a 3RM

WOD - 'Coe'
10 RFT

10 Thrusters 42.5/30
10 Hand Release push ups

Tuesday, 3 September 2013

Tuesday 3rd September

A) Power Clean

7 x 3 Touch + Go Power Clean
- Find 3RM in 20 mins

WOD - 17 Min AMRAP

30 Double Unders
15 Burpees
5 Power Clean 70/40

Sunday, 1 September 2013

Monday 2nd August

A) Co-Ordination - LAX Ball Fun

Throw LAX ball at target UNBROKEN as many times in 1 minute with alternating hands x 3.
Score = most unbroken catches

WOD - Benchmark September 'Kelley'
5RFT

400m Run
30 Box Jumps 24"/20"
30 Wall Balls 9/6

Sunday 1st August

Memorial WOD - HotShot 19
6 RFT

30 Air Squat
19 Power Clean 60/40
7 Strict pull ups
400m Run