CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Monday, 25 November 2013

Monday 25th Movember

A) Push Press

10x2 - AHAP

WOD - 12 Min AMRAP

12 KBS 24/16
12 Med ball clean 9/6
12 HR Push up

Thursday, 21 November 2013

Thursday 21st November

A) Clean complex EMOM 15 Min

1 Clean
1 Front Squat
1 Push Jerk

WOD - For Time

800m Run
30 HSPU
800m Run

**deficit the HSPU if possible

Wednesday, 20 November 2013

Wednesday 20th November

Battle Of London qualifier 2

20 Min AMRAP 

50 Wall Ball 9/6 10ft/9ft
40 Russian KBS 32/24
30 Down/Ups
20 Pull Ups
100 Double Under

Tuesday, 19 November 2013

Tuesday 19th November

A) Strict Press
3-3-3-2-2-2-1-1-1

WOD - Tabata these:

Dead lift 80/50
ABMAT Sit ups
Goblet Squat 24/16

Monday, 18 November 2013

Monday 18th November

A) skill work

Kipping pull ups

WOD - 5 RFT

10 STOH 60/40
10 KBS 24/16
10 Box Jumps 24"/20"

Sunday, 17 November 2013

Sunday 17th November

Hero WOD 'Bradley,
10 RFT

100m Run
10 Pull Ups
100m Run 
10 Burpees
30 secs rest 

Friday, 15 November 2013

Friday 15th November

A) Push Press

7x2 AHAP 
- focus on firing through hips and glutes

WOD - EMOM 20 Mins

Even - 12 Wall Walls 9/6
Odd  - 6 Power Clean 60/40

Thursday, 14 November 2013

Thursday 14th November

A) back squat
5-5-5-3-3-3-1-1-1

Building weight every set

WOD 

800m Run 
150 KBS 24/16
800m Run

*4 Burpees every time you break the swings

Wednesday, 13 November 2013

Wednesday 13th November

Battle Of London Qualifier 2 WOD

12 Minute time cap.

A) For time
4 rounds of:
7 Shoulder-to-overhead 60/40kg
12 Toes-to-bar

Score = total time or if uncompleted, total reps completed in 12 minutes. 

Then, in the remaining time...

B) Establish a 3 rep max hang snatch.

*Weights must progress by at least 2.5kg. 

Score = total weight rounded down to the nearest 2.5kg.*



Tuesday, 12 November 2013

Tuesday 12th November

A) Skill Work - 3 RNFT

2 Rope Climb
20 Pistoles - weighted

WOD - 4 RFT

400m Run
20 Burpees

Finisher 

Tabard Plank

Monday, 11 November 2013

Monday 11th November

A) Deadlift

7 x 2 increasing weight
- form not load

WOD 21-15-9

Deadlift 80/60
Box Jumps 24"/20"

* 21 unbroken double Unders between each set

Sunday, 10 November 2013

Sunday 10th November

WOD - Remember remember 

18 min AMRAP 

11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

On the 11th minute, we will stop working out and take a minute of silence. 
Respect and remember. 

Saturday, 9 November 2013

Saturday 9th November

Saturday Partner WOD 

30 Min AMRAP 

10 partner deadlifts 180/130
30 Box Step Ups 24/16 (5s)
30 Pull ups (5s)

Friday 8th November

RANDOM FRIDAY

Today we got each class to shout out a few rep schemes and then movements.... Turned out it was awsome!

AM - 12 min AMRAP

8 Power Clean 60/40
10 Box jump overs 24"/20"
12 Burpees

PM - 20 min AMRAP

1km run
100 air squat
50 pull ups
10 HSPU 
1 forward roll

Thursday, 7 November 2013

Thursday 7th November

A) Strict Press

7 x 2 @ AHAP

WOD - EMOM 20 Mins

Even - 5 Strict Pull Ups
Odd - 2 Snatch @ 80-90%

Wednesday, 6 November 2013

Wednesday 6th November

Battle Of London - Qualifier WOD 1

12 Min Ladder

20 Cleans 45/30
20 Box Jump Overs 24"/20"
20 Cleans 60/40
20 Box Jump Overs 24"/20"
20 Cleans 75/55
20 Box Jump Overs 24"/20"
AMRAP Cleans 90/60