CrossFit Pen Y Bont

CrossFit Pen Y Bont
The box

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