CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 29 December 2015

Tuesday 29th December

A) Front squat
5x3 at 70% with a 3 second pause at the bottom

WOD 8 min AMRAP
20 box jumps 24"/20"
10 ttb
- 3 min rest
8 min AMRAP
20 wall balls 9/6
10 pull ups



Monday 28th December

A) Strict Press
Work up to a new 1RM for the day and then drop down the 70% and hit 5x5

WOD 10 min AMRAP

10 power clean 60/40
10 pull ups
10 burpee over the bar

Thursday, 24 December 2015

Wednesday 23rd December

A) Bench Press
20 minutes to work up to a new 3RM

WOD EMOM x 20 mins

Min 1: 12 call assault bike
Min 2: 10 burpees
Min 3: 12 cal row
Min 4: 50 double unders

Tuesday, 22 December 2015

Tuesday 22nd December

A) Shoulder/Lat mobes

B) strict press
Spend 20 minutes building up to a 3RM in at least 6 sets

WOD 2RFT

21 pull ups
21 front squat
15 c2b
15 thruster
9 bar muscle up
9 clusters

RX: 50/35

Monday, 21 December 2015

Monday 21st December

A) Back squat
20 minutes to establish a 5RM

WOD 15 min AMRAP

7 power clean 65/45
7 hspu
14 ttb

Friday, 18 December 2015

Friday 18th December

WOD 
A) 12 min AMRAP
11 power snatch
9 thrusters
7 squat snatch 50/35

B) 12 min AMRAP
15 wall balls 9/6
10 burpees
5 c2b pull up

C) For time
15 hang power cleans
1km row
15 hang power cleans 70/50

Thursday 17th December

A) KB walking lunges
10 x 2 gym length continuous front rack KB lunges. 
Finish on AHAP

WOD 
150 KBS 24/16
*4 burpees EMOM until complete 

Wednesday, 16 December 2015

Wednesday 16th December

A) Power clean + push press
6 x 1+5
Build load as you progress through the sets

WOD every 3 mins x 4 rounds

16 pull ups
12 power clean 60/40
8 burpee over bar 

Tuesday 15th December

A) OHS
5 x 5 (20 minutes to focus on a solid OHS position)
If it's shit, fix it. 

WOD 
Wall balls 9/6
OHS 50/35

Monday, 14 December 2015

Monday 14th Decemeber

A) Back Squats %s
3 x 5 @ 75%
3 x 2 @ 80%

WOD 
A) 3RFT
20 thrusters 42.5/30
15 burpee box jump
- 3 mins rest
B) 3RFT
12 C2B/ 6 bar muscle ups
20 SDHP 42.5/30

Tuesday, 8 December 2015

Tuesday 8th December

A) Barbell step ups
5 x 12 each leg

WOD 12 min AMRAP
50 double unders
15 burpee box jumps 24"/20"
7 thrusters 42.5/30

Monday, 7 December 2015

Monday 7th December

A) EMOM x 15 minutes
Min 1: 5-7 c2b
Min 2: 5-7 t2b
Min 3: 10-12 hspu

WOD 3RFT

30 wall balls 9/6
30 alternating KB snatch 24/16
30 weighted sit up 10/5

Friday 4th December

WOD - for time 

400m run
20 power clean
400m run 
20 squat clean
400m run
20 thruster
400m run
20 push press 65/40

Cash out:
20 burpee over bar


Friday, 4 December 2015

Thursday 3rd December

A) Glute Activation

B) Power clean
6 x TNG sets of 3 building load every time

WOD 3RFT

40 wall balls 9/6
20 deadlift 75/55
10 c2b pull ups

Wednesday 2nd Decemeber

A) Scap activation

B) Front Squat
6 x 2 @ 80-85% of 1RM

WOD TAG 2016 qualifier 1

Death by front squat
* 5 burpees omem
- 55/35

Tuesday, 1 December 2015

Tuesday 1st December

A) EMOM x 12
Min 1: 6-8 strict pull ups
Min 2: 8-12 box dips/ring dips or close grip push up


Burpees
With 
15 KBS 24/16
15 goblet squat between each set

Monday, 30 November 2015

Monday 30th November

A) Front squat
3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%

WOD 21-15-9-3
Hspu 
Back squat 70/50

- do not drop bars behind neck. Sub hspu for burpees

Saturday, 28 November 2015

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Friday, 20 November 2015

Friday 20th November

EMOM x 10 mins
7-10 ttb

WOD - for time
100 oh lunge 20/10 
(Load your bar then...)
15 squat cleans 60/40 
100 double unders
20 pull ups 
100 double unders
25 box jumps
100 double unders
30 deadlifts 60/40

* cash out 800m run


Thursday 19th November

A) OHS
5 X 5 building in weight - NO FAILS

WOD EMOM X 20 min (4 rounds)

Min 1: 10 OHS - 50/35
Min 2: 150m sprint row
Min 3: 10 burpee to rig 
Min 4: 20 KBS 24/16
Min 5: rest

Wednesday, 18 November 2015

Wednesday 18th November

A) Back Squat
6 X 3 @ 80% of 1RM

WOD 5RFT

5 c2b pull ups
7 power clean
9 stoh
11 back squat

RX: 85/55

Tuesday, 17 November 2015

Tuesday 17th November

A) for time
Deficit push ups - off 10kg plates
Abmat sit ups

WOD - 4RFT
10 power snatch 55/35
10 box jump 24/20
10 t2b

Monday 16th November

A) EMOM x 12
Min 1: 8 burpee pull ups
Min 2: 8 burpee box jumps

Wall balls
Pull ups
....... Burpees!

Monday, 9 November 2015

Monday 9th November

A) Back squat 
6 X 2 @ 85%

WOD 12-9-6-3

Power clean 80/60
C2B pull up

Friday, 6 November 2015

Friday 6th November

WOD - for time

50 KBS 24/16
50 back squats 60/40
1 mile run
50 front squats 60/40
1 mile run
50 back squats 60/40
50 KBS 24/16


Thursday 5th November

A) Push Jerk
6 x 3 building to a heavy load

WOD 

100 double unders
30 pull ups
75 double unders
30 box jumps 24/20
50 double unders
30 burpees

cash out: 100 unbroken double unders
A break = 10 down ups


Wednesday, 4 November 2015

Wednesday 4th November

A) EMOM x 15
Min 1: 15 slam balls 9/7
Min 2: 20 hollow rocks 
Min 3: 20 wall balls 9/6

WOD 3-6-9-12-15

Thruster 55/35
Ttb 

* if you break any set of thrusters = 5 burpee

Tuesday 3rd November

A) Rowing sprints
3 x 300m sprint

WOD 20 min AMRAP

200m run
10 wall balls 9/6
10 box jump 24"/20"
5 deadlift 120/90

Sunday, 1 November 2015

Monday 2nd November

A) Front Squat Pause
6 x 3 @ 75% with a 3 second pause at the bottom

WOD every 02:00 for 6 rounds

12 pull ups
9 burpees
6 front squats 80/60

Thursday, 29 October 2015

Friday 30th October

A) bench press + strict pull up
5 rounds of
7 BW bench press
7 strict pull ups
-not for time 

WOD - 10 min ladder
3,3,3,6,6,6,9,9,9...

Deadlift 80/60
Burpee
Pull up

* once you hit the 12's AMRAP the rest of the workout. 

Thursday 29th October

A) deadlift cycle 
10 x TNG reps strongest grip
10 x TNG reps weakest grip
10 x alternating grip
- 5kg heavier than last week

WOD - 4RFT

50 double unders
12 thrusters 42.5/30
9 ttb
* if you break the thrusters = 5 burpee over the bar penalty

Wednesday 28th October

A) Push Press
6-6-6-6-6-6 building in load

WOD 21-15-9-3

Push press 60/40
Box jump 24"/20"
*10 down ups after every set

Tuesday, 27 October 2015

Tuesday 27th October

A) back squat
5-4-3 x 3
- start at a moderate load and build the load as you drop the volume

WOD - EMOM x 18 mins

Min 1: 30 double unders + 10/7 burpees
Min 2: 12 front rack lunges 50/30
Min 3: 20 KBS 24/16

Monday, 26 October 2015

Monday 26th October

A) EMOM x 12
Min 1: 50 double unders
Min 2: 12 thrusters 40/30
Min 3: 10 pull ups

WOD for time

30 clean and jerks for time 60/40
*6 burpees on the minute ever minute

Thursday, 22 October 2015

Friday 23rd October

A) Back Squat
6 x 3 @ 80% of 1RM

WOD 
2-4-6-8-10-8-6-4-2
Thruster 42.5/30
Pull up
Box jump 24"/20"

Thursday 22nd October

A) Gymnastic test #3
75 ttb for time

WOD 21-15-9

Burpee to rig
KBS 24/16
Goblet squat 

Wednesday, 21 October 2015

Wednesday 21st October

A) Narrow grip OHS
10 mins to warm up OHS taken from the ground

WOD - for time

100 double unders
50 OHS 45/30
50 push up
100 double unders
50 deadlift 80/60
50 cal assault bike
100 double unders
50 box jump over 24/20
50 push press 45/30
100 double unders 

Tuesday, 20 October 2015

Tuesday 20th October

A) Gymnastic test #2
100 kipping hspu for time

WOD 20 min AMRAP

1 x 400m run
————————
2 x 15 wall balls 9/6
10 t2b

Monday, 19 October 2015

Monday 19th October

A) gymnastic test #1
100 pull ups for time
- strict
- kipping
- butterfly
* pick one, think wise but remember it is for time

WOD 21-15-9

Thruster 50/35
SDHP 50/35
Burpee over bar 


Friday, 16 October 2015

Friday 16th October

WOD - for time

Wall balls 9/6
Double unders

Rules
1. If you break any set, 10 burpee penalty
2. 7 C2B pull ups between each set

Thursday, 15 October 2015

Thursday 15th October

A) Deadlift cycle week 4
10 x TNG strongest grip
10 x TNG weakest grip
10 x alternating grip
- 5kg heavier than last week

WOD 4RFT

15 hspu
15 deadlift 80/60

Wednesday, 14 October 2015

Wednesday 14th October

A) Front squat
8x2 load light to start finishing in a max double in 8 sets

WOD EMOM x 16 min

Min 1: 8 front squat 100% BW
Min 2: 15 wall ball 9/6
Min 3: 30 double unders
Min 4: rest

Tuesday, 13 October 2015

Tuesday 13th October

A) Front hold KB lunge
5 x 12 - alternating legs
- slow and controlled is key to this movement

WOD - 14 minute AMRAP

9 ttb
12 KB lunge 24/16
15 KBS 24/16
30 double unders 

Monday 12th October

A) Bench press
3-2-1 x 3
Increase weight as reps decrease

WOD 3RFT
21 burpees
15 box jumps
9 front squat 80/60

Saturday, 10 October 2015

Friday 9th October

WOD 3 x 8 min AMRAP

A) 8 min AMRAP
15 calorie assault bike
7 burpee
B) 8 min AMRAP
30 double unders
7 ttb
C) 8 min AMRAP
300m row
15 wall balls 9/6


Thursday 8th October

A) HSPU + Ring work
EMOM x 12
Min 1: 10 strict hspu
Min 2: 10 STC 

WOD 21-15-9

Box jump 24/20
Burpee
*200m run

Wednesday, 7 October 2015

Wednesday 7th October

A) OHS pause
5 sets of 3 with a 3 second pause at the absolute bottom of the hole. 

WOD - for time

30 pull ups
30 KBS 24/16
30 wall balls 9/6
130 double unders
30 wall balls 9/6
30 KBS 24/16
30 pull ups 

Tuesday 6th October

A) rowing interval
3 x 2:00 interval

WOD 21-18-15

Push press 60/40
Box jumps 24/20

Monday, 5 October 2015

Monday 5th October

A) Front Squat
Find your 5RM - go Bulgarian and dig deep

WOD 10-8-6-4-2

Cluster 60/40
Ttb
Burpee

Tuesday, 29 September 2015

Tuesday 29th September

A) Deadlift
10 TNG reps with strongest grip
10 TNG reps with weakest grip
10 reps alternating grip
+5kg from last time

WOD for time
Pull ups
Deadlift @ BW 

Monday, 28 September 2015

Monday 28th September

A) Back Squat
5 x 80%
4 x 85%
3 x 90%
- repeat twice more

WOD 15 min AMRAP 

16 wall balls 9/6
16 box jumps 24/20
16 cal assault bike