CrossFit Pen Y Bont

CrossFit Pen Y Bont
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Thursday, 30 October 2014

SORRY

The server we use to publish our posts has been down for a few days!

Will be back tomorrow!! 

Monday, 27 October 2014

Monday 27th October

A) Back Squat
5x5 @ 80%

WOD 3 rounds

75 double under
50 air squats
25 KBS
5 bar muscle ups

Thursday, 23 October 2014

Wednesday 22nd October

A) Front Rack Lunge
5 x 10 increasing load

WOD - 5 RFT

15 thrusters 42.5/30
15 T2B

Tuesday, 21 October 2014

Tuesday 21st October

A) EMOM 12 min
Even: 10/8 inverted row
Odd: 10/8 Burpee

WOD - 5 RFT
12 plyo push up 15/10
50 double unders 
20 thrusters 20/15

Monday, 20 October 2014

Monday 20th October

A) EMOM 10 mins 
1 x Power clean
3 x Front squats @ 75-80% power clean

WOD - 6 RFT 

3 clean and jerk 70/50
2 rounds
5 pull up
10 push up
15 air squat 

Thursday, 16 October 2014

Thursday 16th October

A) Challenge No.2
2 min max effort thrusters 40/30

WOD - 15 min AMRAP

3 wall walk
6 thrusters 40/30
9 pull ups 

Wednesday, 15 October 2014

Wednesday 15th October

A) Bench Press + Pull Up
6x 6+6 a progressive load
If you can add weight for the pull up, do it!

WOD - 4 RFT

30 ABMAT sit ups
200m run
30 wall balls 9/6

Tuesday 14th October

A) Heavy hang cleans
6 x 3 @ progressive load

WOD - 5 RFT 

8 Thrusters 50/35
8 pull ups
30 double unders

Monday 13th October

A) Back Squat Pause
6 x 3 @ 70%(+) w/ strict 3 second pause

WOD - EMOM 20 mins

Even - 10 T2B
Odd - 4 power snatch 50/35 + 4 burpee over bar

Friday, 10 October 2014

Friday 10th October

A) Back Rack Lunge
5 x 10 @ progressive load

WOD - 10 min AMRAP

10 wall ball 9/6
10 Burpee pull up
10 KBS 24/16

Thursday, 9 October 2014

Thursday 9th October

WOD - For time

3 Rounds
30 Front Squats 40/30
30 Push Ups

–Rest 3 mins–

3 Rounds
25 KBS 24/16
25 Box Jumps 24"/20"

–Rest 3 mins–

3 Rounds
20 Toes to Bar
20 HSPU



Wednesday 8th October

A) Rowing Efforts
4 x 250m Sprint

WOD - 3 RFT

50 walking lunge
40 mountain climbers
30 ABMAT sit ups 
20 HR push ups 

Tuesday, 7 October 2014

Tuesday 7th October

A) Bench Press
3x3x80%
5x2x85%

WOD - 3 RFT

12 ohs 60/40
20 t2b 
50 double Unders 

Monday 6th October

A) Back Squat
3x3x80%
5x2x85%

WOD - 21-15-9

STOH 60/40
Box jump 24"/20"
* 3 bar muscle before and after each set

Wednesday, 1 October 2014

Wednesday 1st October

A) Front Squat Pause
8 x 2 w/ 2 sec pause @ 100% of clean

WOD - EMOM 20 min

Even - 12 wall ball 9/6
Odd - 7 deadlift 100/70