CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

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

Technical Errors

Our server has been down to use our blog so we could not update!

Its back up and running now so you can see the gains!

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