CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Thursday, 29 January 2015

Thursday 29th January

A) EMOM x 12
1 power clean
1 hang squat clean
- try a challenging load, increase if your feeling strong! 

WOD 5 RFT
5 power clean
7 front squat
9 STOH 
400m row/Ski

Wednesday, 28 January 2015

Wednesday 28th January

A) Split Squat
4 x 20 (10 each leg)

WOD - 6 min AMRAP

30 double under 
20 wall balls 9/6
- rest 3 mins

6 min AMRAP
20 double under
10 wall balls 9/6

Tuesday 27th January

WOD - EMOM x 10

A) Row 200m/150m
- rest 3 mins

B) 5 thrusters 50/37.5
- rest 3 mins

C) 10 burpees

Monday, 26 January 2015

Monday 26th January

A) Front Squat 
8x3x75%

B) EMOM X 10
Hang snatch + OHS

WOD 3 RFT
400m run
20 pistols/60 air squat
15 t2b



Friday, 23 January 2015

Friday 23rd January

WOD - chipper 
RX/Scaled
00:00/00:00
100 double Unders
90 sit ups
06:00/06:00
Run 800m
12:00/14:00
70 KBS 24/16
60 air squat
18:00/20:00
50 wall ball 9/6
40 pull ups
24:00/26:00
30 t2b
20 HSPU 
10 c2b

Thursday, 22 January 2015

Thursday 23rd January

A) Skill sets
3 rounds in 10:00
1 min nose to wall handstand hold
1 min side plank
10 strict t2b

B) Push Jerk
5x4 @ increasing load

WOD 21-15-9

OHS 42.5/30
T2B

Info on the Welsh Men's Throwdown - February 14th 2015

Welsh Men's Throwdown 2015

February 14th sees our first open men's competition. We are looking to push the standards of functional fitness competitions in Wales, it is a follow on project from last year when we held the Welsh women's Throwdown, and what a brilliant day that was. The day will kick with the box being open from 6:30am with Registration starting 7:30am - 8:30am and WOD 1 kicking off at 9:15am. We are aiming to finish around 5pm.

The Box is located at Unit 4 George Street, Bridgend Industrial Estate, CF31 3TS.

CLICK HERE FOR GOOGLE MAPS TO THE BOX


We have invited 5 males from each box around Wales to compete on the day.

70+ determined ladies from boxes all over Wales and battled it out for the title of Wales' fittest woman. Now we see the chance for a men to give it a shot!


Vendors

The competition is a 1 day test and open to any competitive male athlete in wales, consisting of 3 workouts and then a cut to a final. So far we have the likes of Kratos Nutrition, Icon Nutrition, Mobility Tools, Iron Elite, Cardiff Sports Nutrition, Samson Athletics and I&I Speed Ropes attending the event as vendors and will be happy to be of service!

Facilities

On the day we will have plenty of food and refreshments to keep athletes and spectators on form all day! The facilities we will have available are:

- Teas, coffees & hot chocolate
- Sweets & Snacks
- Paleo treats
- Hog Roast
- Men's and women's ONLY toilet facilities
- Sports Physio treatment
- and much more!



Equipment

The athletes will be provided with a warm up area equipped with everything they will need to keep in tact for the competition i.e. barbells, bikes, rowers, skier, KBs, power bands etc.
There will also be an area for athletes to chill out and rest in between their heats and events also to keep their belongings safe.




Workouts

There will be a sheet with athlete name and heat number they are in. We are aiming to run on time for every WOD and heat, although this may change as the day goes on so please bare with us if we run slightly behind. The heat number will be called out and athletes will have 5 minutes to get to their station. The stations will be clearly numbered with a judge waiting ready with a score sheet in hand. Athletes must sign the scoresheet when the workout is over if they are happy with the score and the score card will be handed to our admin team (the point of no return).









Wednesday 22nd January

A) Bench Press
3x5 - 
2x3
3x1
- stick to 1 load for each set and increase after each completed set

WOD 8 RFT

30 x double Unders
15 x KBS 24/16
10 x burpees

Tuesday, 20 January 2015

Tuesday 20th January

A) Front Squat - light
5 x 10 @ 60%

WOD - 15 min AMRAP 

20 Burpee step up 20"
30 OHS 20/15
40 double under



Monday, 19 January 2015

Monday 19th January

A) Back Squat
2 x 5 @ 80%
3 x 3 @ 85%

WOD - For time
10-8-6-4-2
Thruster 60/40
Box jump over 24/20

Friday, 16 January 2015

Friday 16th January

A) EMOM 12 min - alternating 
Min 1: 8 BB split squat 50/35
Min 2: 8 strict pull ups 

WOD - 16 min ascending ladder

6 c2b pull ups
20 double Unders
10 wall balls 9/6

** every round increase the wall balls by 10 reps 

Thursday, 15 January 2015

Thursday 15th January

A) skill set 3 sets
00:45-01:00 Basket hold 
00:45-01:00 plank hold
40 x double unders

B) Seated Strict press
5x5 @ increasing load

WOD 3RFT

400m Run
20 KBS 24/16
15 STOH 50/35
10 Burpee over bar 

Wednesday, 14 January 2015

Wednesday 14th January

A) EMOM 14 min - alternating
Min 1 - 8-10 HSPU 
Min 2 - 8-10 pull ups

WOD - 8 RFT

15 wall balls 9/6
10 Burpees 

Tuesday, 13 January 2015

Tuesday 13th January

A) Front Squat
6x2 @ 80%

B) high hang snatch 
2 x EMOM x 8 mins 

WOD 3 rounds
400m run - all out
Max effort t2b
- rest 2 min

Monday 12th January

A) High Hang clean + jerk
2+1 EMOM x 10 mins @ 70%

WOD - every 05:00 complete

50 double Unders
25 deadlift 50/35
15 thrusters 50/35

Saturday, 10 January 2015

Friday 9th January

A) Front + Back Squat
5 + 7 front squat + bad squat @ 75% front squat

WOD - 
00:00 - begin 21-15-9-3
Thrusters 42.5/30
Box jump 24/20

10:00 - begin for time
1 mile run



Thursday, 8 January 2015

Thursday 8th January

A) Push Jerk
Sets of 3 focusing on footwork and a sharp lockout 

WOD - 12 min AMRAP 

5 t2b 
7 push jerk 50/35
9 front squat 50/35

Wednesday, 7 January 2015

Wednesday 7th January

A) Mobility
Hips & hammies

WOD - for time
50-35-10
Wall balls
Double Unders
50-35-10
Burpees

Tuesday, 6 January 2015

Tuesday 6th January

A) Mobility
Samsung stretch
B) Strict Press
15 mins hitting heavy/consistent 3s with no fails

WOD - 15 min AMRAP

6 C2B pull ups
8 HSPU 
10 KBS 24/16

Monday 5th January

A) Back Squat
5x3 @ 80%

WOD - for time

21 power snatch 45/35
21 pull ups
21 Burpees
15 ohs 45/35
15 pull ups
15 Burpees
9 full snatch 45/35
9 pull ups
9 burpees

Friday, 2 January 2015

Friday 2nd January

A) Power Clean
EMOM x 10 3 reps at 80% t+g

WOD - 10 min ladder

3 thruster 40/30
3 pull ups
6 thruster 
6 pull ups
9...
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