CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

Tuesday, 19 April 2016

Tuesday 19th April

A) EMOM x 12 min
1) 20 hollow rocks
2) 12 ttb

WOD start a new round every 4 mins x 3

Run 400m
Max effort burpee box jump overs 24"/20"

Monday 18th April

Front squat
2 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%

WOD 
15 burpee to rig buy in
10 front squats 80/60
10 bar muscle ups / 20 pull ups
10 front squats
10 bar muscle ups / 20 pull ups
10 front squats
15 burpee to rig buy in

Thursday, 14 April 2016

Thursday 14th April

A) OHS 
20 minutes working on sets of 3-5 reps. Work on absolute depth and form. 

WOD 5RFT

20 burpees
15 OHS 42.5/30
10 pull ups

Wednesday 13th April

A) Russian KB lunges
6 x 10 each leg

WOD EMOM x 20 mins
1) :45 assault bike
2) :45 slam balls
3) :45 KBS 24/16
4) :45 box jump overs 20"

Tuesday, 12 April 2016

Tuesday 12th April

A) Deadlift cycle
10 TNG reps with weakest mixed grip
10 TNG reps with strongest mixed grip
10 reps alternating grip

WOD 'D.T.'
5RFT

12 deadlifts
9 hang power clean
6 stoh 70/50

Monday 11th April

A) back Squat
5 x 5 @ 70%

WOD - 3 rounds
In 3 minutes
30 wall balls 9/6
15 box jumps 24"/20"
AMRAP ttb
- rest 3 mins

Tuesday, 5 April 2016

Tuesday 5th April

A) OHS
5 x 3 building in load

WOD 'Nancy'
5rft
400m run
15 ohs 42.5/30



Monday, 4 April 2016

Monday 4th April

A) back squats
6 x 3 x 80%

WOD 5rft
50 double unders
30 wall balls 9/6
10 box jumps 30/24"

Tuesday, 29 March 2016

Wednesday 30th March

A) Power clean + box jump
Every 02:00 x 6 rounds
5 power clean 65/45
10 box jumps 24"/20"

WOD EMOM x 21 min
1) 15 wall ball 9/6
2) 12 power clean 50/35
3) 50 double unders 

Tuesday 29th March

A) OHS 
6 x 3 building up to a moderate load aiming for full depth every time!

WOD 15 min AMRAP

12 oh walking lunge 42.5/30
9 ttb
6 burpee over bar

Monday 28th March

A) Front squat
5 x 8 x 75%

WOD 21-15-9

Thruster 42.5/30
Ttb
*200m run between rounds

Saturday, 26 March 2016

Friday 25th March

WOD CF Open 16.5

For time 

Thruster 43/29
Bar facing burpees

Thursday 24th March

WOD EMOM x 32

Min 1) 12/10 cal assault bike
Min 2) 1 round of cindy
Min 3) 15/12 cal row
Min 4) rest

Wednesday 23rd March

A) deadlift
20 mins to work up to a 3RM for today

WOD 6 min AMRAP
15 KBS 24/16
50 double unders 

- 3 min rest

6 min AMRAP
15 hollow rocks
3 deadlift 1.5 x BW 

Tuesday, 22 March 2016

Tuesday 22nd March

A) Push press from floor
EMOM x 12
1 power clean + 5 push press
Around 60-65% of 1RM

WOD 15 min AMRAP
21 thrusters 42.5/30
15 box jump 24"/20"
9 burpee 

Monday, 21 March 2016

Monday 21st March

A) Front Squat
6 x 4 x 75%

WOD 3RFT

5 bar muscle up 
30 wall balls 9/6
400m run

Saturday, 19 March 2016

Friday 18th March

CrossFit Open 16.4
13 minute AMRAP

55 deadlifts 102/70
55 wall balls 9/6
55 calorie row
55 hspu 

Thursday, 17 March 2016

Thursday 17th February

WOD 5RFT

5 burpee over bar
10 power snatch
15 ttb
200m run

Wednesday 16th February

A) Banded strict press
5 x 5 adding load via KB 
M - purple bands F - green bands

WOD EMOM x 18

1) 15 KBS 24/16
2) 20 wall balls 9/6
3) 12 burpee to rig

Tuesday, 15 March 2016

Tuesday 15th March

A) Front squat pause
6 x 3 building in load
Each rep must have a long 3 second pause

WOD 
Double unders
Thruster 42.5/30
Box jump 24"/20"

Monday 14th March

A) EMOM x 12
3 power cleans + 3 front squats 

WOD 3rft 

12 power cleans 60/40
400m run

Friday, 11 March 2016

Friday 11th March

A) Back Squat
5 x 3 @ 80%

WOD CF Open 16.3
7 min AMRAP

10 power snatch 35/25
3 bar muscle ups

Thursday 10th March

A) bench press + strict pull up
10-8-6-4-2 increasing weight
*max effort strict pull ups between each set of press

WOD start a new round every 05:00
12 alternating pistols 
20 KBS 24/16
50 double unders
Max effort hollow rocks in the remaining time
x3

Wednesday, 9 March 2016

Wednesday 9th March

A) Deadlift
10 mins to work to a 5 & 70%
Then EMOM x 10 min
5 @ 70%

WOD 3RFT

20 deadlift 50/35
300m run
12 c2b pull up

Monday, 7 March 2016

Tuesday 8th March

A) BHN Snatch grip push press
5-7 sets of 5 reps aiming for total stability when locked out over head

WOD EMOM x 16 mins

1) :45 rowing sprint
2) :45 double unders
3) :45 burpee to rig
4) rest

Monday 7th March

A) Front Squat
Work up to a new 3RM for the day

WOD 5RFT
20 wall ball 9/7
20 burpee box jump 24"/20"

Monday, 29 February 2016

Monday 29th February

A) Push Jerk
6 x 3 x building in load

WOD 10-9-8-7-6...3-2-1

Power clean + push jerk 50/35
Box jump over 30"/24"

Sunday, 28 February 2016

Friday 26th February

WOD CrossFit Games Open 16.1
20 min AMRAP

25ft oh walking lunge 45/30
8 bar facing burpees
25ft oh walking lunge 45/30
8 c2b pull ups

Wednesday, 24 February 2016

Thursday 25th February

1 hour to complete:

1 mile run
1200m run with wall/slam ball 9/6
800m run with 15/5 plate
600m run with 20/10 plate
400m run with KB 24/16
200m lunge w/ BB 

Wednesday 24th February

A) Warm up
5 minute row/assault bike/ski
100 banded walk
100 lateral banded walk


KBS 24/16
TTB
Burpee to rig

Monday, 22 February 2016

Tuesday 23rd February

A) Seated Press
6 x 5 @ building load through sets

WOD 15 min AMRAP

8 hspu
12 pull up
16 front squat 60/40

Monday 22nd February

A) Back Squat
5 x 5 x 75%

WOD EMOM x 21 min

Min 1) 12/10 cal assault bike
Min 2) 50 double unders
Min 3) 12/10 box jumps 24"/20"

Friday, 19 February 2016

Friday 19th February

A) EMOM x 10
1 power clean + 3 front squats
- work to a manageable load

WOD - 3RFT

25 thrusters 40/30
20 pull ups
15 burpee over bar
~ 3 mins rest between rounds

Thursday, 18 February 2016

Thursday 18th February

A) Push Press
7 x 3 building load to a maximum set

WOD 15 min AMRAP

7 ttb
12 push press 50/35
17 back rack lunges 50/35

Wednesday 17th February

A) Deadlift
EMOM x 10 
3 deadlifts at 1.5 x BW

WOD 3RFT

33 wall balls 9/6
10 deadlifts 1 x BW


Tuesday, 16 February 2016

Tuesday 16th February

A) Back Squat Pause
5 x 3 @ 75%
- each rep pause for 3 seconds at the bottom

WOD 12 min AMRAP

8 power clean 60/40
12 pull ups
16 down ups

Monday, 15 February 2016

Monday 15th February

A) EMOM x 15
1) 10/8 pull ups
2) 15/10 push ups
3) 20/17 slam balls 9/7

WOD 10,9,8,7... 3,2,1
Box jumps 24"/20"
KBS 24/16

Saturday, 13 February 2016

Friday 12th February

A) Back Squat
20 mins to establish a new 1RM for today 

WOD - EMOM x 20

1) 15/12 cal assault bike
2) 8/6 burpee box jumps 24"/20"
3) 20 wall balls 9/6
4) rest

Thursday, 11 February 2016

Thursday 11th February

A) Row
2 x 1km row
Rest 1:1

WOD 15 min AMRAP
50 double unders
25 KBS 24/16
15 goblet squat 24/16
10 down ups

Wednesday 10th February

A) Front Squat
5 x 5 x 75%

WOD 21-15-9-3
Power snatch + OHS 45/30
Wall ball 9/6

Tuesday, 9 February 2016

Tuesday 9th February

A)EMOM x 12 mins
Min 1: 12 ttb
Min 2: 9 box jumps 30"/24"
Min 3: 6 c2b

WOD 3 mins work x 3

50 double under buy in then
3,3,6,6,9,9...
Box jump 24"/20"
Thruster 20/15
- rest 2 minutes 

Monday, 8 February 2016

Monday 8th February

A) OHS
Use 7 sets to build up to a maximum set of 3

WOD - 17 min cap
40 burpee to 6"
40 OHS 40/30
30 burpee to 6"
30 OHS 40/30
20 burpee to 6"
20 OHS 40/30
10 burpee to 6"
AMRAP remaining time with OHS 

Friday, 5 February 2016

Friday 5th February

A) Push press
5 x 5 building load
- 3 second pause at the top of every rep

WOD 12 min AMRAP
9 pull up
9 box jumps24"/20"
9 stoh 65/40

Thursday, 4 February 2016

Thursday 4th January

A) EMOM x 14 mins
Min 1: 50 double unders
Min 2: 8 burpee box jumps 24"/20"

WOD 3RFT
400m run
30 KBS 24/16

Wednesday, 3 February 2016

Wednesday 3rd January

A) Front Rack lunges
6 x 10 continuous steps

WOD 'Fran'
21-15-9
Thrusters 42.5/30
Pull ups

Tuesday, 2 February 2016

Tuesday 2nd February

A) Squat
6 x 4 x 75%

WOD EMOM x 20 mins
Min 1: 12/9 cal assault bike
Min 2: 12/9 burpee to rig
Min 3: 15/12 cal row
Min 4: 15/12 KBS 32/20

Monday, 1 February 2016

Monday 1st February

A) Deadlift
8 x 3 building up to a max triple 

WOD 5RFT
20 unbroken wall balls 9/6
6 deadlifts 80% of today's triple 


Wednesday, 27 January 2016

Wednesday 27th January

A) Strict Press
5 x 10 building up to a moderate set of 10
* 1 second pause at the top and bottom of each rep. 

WOD 21-15-9
Power snatch 50/35
Box jump 24"/20"
*triple the amount of ABMAT sit ups between each round. 

Tuesday, 26 January 2016

Tuesday 26th January

A) EMOM x 8 mins
6-10 strict pull ups
Or
4-6 l-sit pull ups

WOD EMOM x 30 mins
Min 1: 14-20 pistols
Min 2: 50-75 double unders
Min 3: 15-20 HR Push ups
Min 4: 20-30 air squats 
Min 5: 8-12 strict ring dips

Monday 25th January

A) Front Squat
5 x 4 x 75% of 1RM

WOD - 3RFT
9 clusters 50/35
15 burpee box jumps 24"/20"
21 TTB