CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Saturday, 28 December 2013

Saturday 28th December

Partner WOD Saturday!

European Inferno Mash Up

8 Min AMRAP 

8 Thrusters 40/30
8 Box jumps 24/20

Rest 6 Mins

8 Min AMRAP

8 KBS 24/16
8 Air squat

Rounds are split 1-4-1

Tuesday, 24 December 2013

Tuesday 24th December

WOD - feel the Erg!!
4x2 min cycles 1 min rest between

Rower
Farmers Walk 50/30
SkiErg
Prowler Push/Pull 80/40

Repeat 2x

Monday, 23 December 2013

Monday 23rd December 🎄

12 days of Christmas
Performed 1, 2-1, 3-2-1, 4-3-2-1 and so on. 

1 power snatch 42.5/30
2 push press 42.5/30
3 Burpees
4 Pull ups
5 toes 2 bar
6 press up
7 air squat 
8 deadlift 42.5/30
9 box jumps 24/20
10 wall balls 9/6
11 KBS 24/16
12 thrusters 42.5/30

Thursday, 19 December 2013

Things To Look OUt For in 2014!

As 2014 is coming up fast there are some major changes which will be taking place around the gym, these are going to include such things as the following:


  • Fast Blast Class

  • Pen Y Bont Strength Club


  • Changes to the weekly opening hours - Found Here

Thursday 19th December

a) Deadlift
25 mins to establish a 3rm

WOD - Strict as Hell!
3RFT

20 burpee pull ups
50 double unders
9 strict press 50/30

Wednesday, 18 December 2013

Wednesday 18th December

WOD - 4RFT

30 Thruster 20/15
20 Pull ups
50 Double Under
1 min rest

C) plank

Accumulate 5 mins weighted plank

Tuesday, 17 December 2013

Tuesday 17th December

A) OHS 

7x3 @ no higher than 75%

WOD - Max Out Wednesday 

5 min AMRAP Wall ball 9/6
4 min AMRAP pull up
3 min AMRAP push press 60/40
2 min AMRAP double under
1 min AMRAP Deadlift 60/40

Monday, 16 December 2013

Monday 16th December

A) Back SKWAT

5x5 @ 85% (new cycle)

WOD - Holy Snatch!

20 min AMRAP

10 T2B
10 Power Snatch 45/30
10 Box Jump 24/20
10 Down/Up 

Friday, 6 December 2013

Fast Blasting Class - Coming January 2014

BOOM! Christmas is over and summer is approaching fast!

We are introducing a fat blasting class every Tuesday and Thursday at 9:30am and 7:30pm.

It is a 45 minute blast class in which we will get bodies moving, heart rates going and calories burning FAST to shed those extra lbs that no one wants. Fully supervised sessions with 10-12 stations around the gym and specific exercises to hit that core element and drive that fat away.

No olympic lifting, gymnastic or CrossFit style movements are used this is pure intensity at it's best.

£4 per class

For more info get in touch!

Tuesday, 3 December 2013

Tuesday 3rd December 🎄

A) Front Squat 
4x1 @ 80%
3x1 @ 90%

WOD - buy in > 5rft

But in: 100 Plate chest press 20/10

Then 5RFT
20 OH Lunge 20/10
15 Burpees

Monday, 2 December 2013

Monday 2nd December

A) Strict into Push Press

2 S/P - 2 P/P = 4 reps
7x4 @ AHAP

WOD - For time 

50 wall balls 9/6
30 Hang Snatch 50/35
10 Muscle up/ C2B