CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Wednesday, 25 February 2015

Wednesday 25th February

A) Push Press
5x10 increasing load

B) Pull Ups
10 mins working on efficiency of the kip

WOD - 3rft

10 t2b
10 pull ups
20 KBS 24/16
20 wall ball 9/6
50 double unders

Tuesday, 24 February 2015

Tuesday 24th February

A) EMOM x 20 mins
Min 1: Row 150/125m
Min 2: 10/8 HSPU 

Rest 3 mins

B) TABATA - alternate
:20 med ball clean 9/6
:10 rest
:20 Burpees
:10 rest

Monday, 23 February 2015

Monday 23rd February

A) Front Squat
3x3 @ 85%
3x2 @ 90%

WOD - regional WOD - for time

50 back squat 60/40
40 pull up
30 STOH 60/40
50 front squat 40/30
40 pull up 
30 STOH 40/30
50 OHS 30/15
40 pull up
30 STOH 30/15

Tuesday, 17 February 2015

Tuesday 17th February

30 mins hitting 3s working on stability in the bottom position

WOD - for time

21 Power snatch 
21 Burpees
21 Pull up
15 OHS 
15 Burpees
15 Pull up
 9 Squat snatch
 9 Burpees
 9 Pull up

Monday 16th February

A) Back Squat
5x5 @ 80%

WOD - 10 min ladder

10 double under
1 c+j
20 double under
2 c+j
30 double under
3 c+j

** follow suit until time expires

Tuesday, 10 February 2015

Tuesday 10th February

WOD EMOM x 21 min alternating

Min 1: 8 x power snatch 40/30
Min 2: 10 x burpees
Min 3: 30 x double under

- Rest 10 min and load bar for:

EMOM x 12

3 deadlift 130/100
6 burpees

Monday 9th February

A) Front squat pause
7 x 2 w/ 2 second pause at Rock bottom

WOD 18 min AMRAP

5 power clean 60/40
10 t2b
15 wall ball 9/6


Wednesday, 4 February 2015

Wednesday 4th February

A) EMOM x 10 Mins

Row 200m / 150m

WOD For time

50 double unders
40 KBS 24/16
30 Front squats 60/40
20 HT burpee over the box
10 C2B
5 GTOH 60/40

Local sponsors for the Welsh Men's Throwdown 2015

This years Welsh Men's Throwdown will be proudly sponsored by two local companies, 

Thomas Hicks Nutrition 

Panoramik Print Studio

Thomas Hicks Nutrition

Based in Bridgend, Tom is a freelance qualified and HCPC registered dietician BSc (Hons). He is the founder and CEO of Hicks Nutrition. Tom is a very successful competitive natural body builder with many championships under his belt, he has a very keen interest in human anatomy, physiology and biochemistry. 
With over 10 years experience, Tom specialises in muscle hypertrophy, fat loss & aesthetics.

Tom has over 50 clients who each have a personal diet tailored to their body and to help them achieve their goals. Many CrossFit Pen Y Bont members have seen huge progression with fat loss and fitness gains by following their personal plan!

Hicks Nutrition will be providing a tailored nutrition plan! This will include a consultation with Tom, body fat test and dietary plan - The plan will give you set meals with additional meal options, nutritional breakdown of each meal - carbohydrate, fat, protein and calories. Additionally, supplement advice and some cooking tips & methods.

Tom taking gold!

Panoramik Print Studio

At Panoramik we are experienced in the survey, concept, design, manufacture and installation of all modern and traditional sign making systems and bespoke sign requirements and fully aware and knowledgeable in the rapid progress in sign making techniques and signage products, helping our customers choose a sign that is tailor made for the purpose and is the best possible sign within your budget.

From basic directional signs to large attractive displays, our interior signs are tailor-made for your business.
We guarantee to get your business noticed with our exterior signs. Vehicle graphics is a powerful form of advertising. Transform cars, vans and even lorries with the addition of colourful graphics or full colour image.
Create the illusion of etched glass or add full colour displays with window graphics. Promote your business using hanging or freestanding banners; or use bold building wraps to cover building works. 
We also provide a comprehensive range of exhibition & display products, health & safety signage and Canvas - signage solutions for every part of your business. - Taken from

Tuesday, 3 February 2015

Tuesday 3rd January

A) Back Squat
3 x 3 @ 85%
3 x 1 @ 95%+

WOD - CrossFit Mainsite 5 RFT

20 c2b pull up
30 wall ball 9/6
40 push ups 

Monday, 2 February 2015

Monday 2nd February

A) EMOM x 12 mins
Min 1: 15/10 HSPU
Min 2: 15/10 t2b
Min 3: 50 double Unders

B) Push Press + Push Jerk
5 x 2+2(1) @ increasing load

WOD 21-15-9

Thruster 42.5/30
Burpee over bar