CrossFit Pen Y Bont: January 2015

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).