(508) 481-2372 ali@pennantcrossfit.com

Bootcamp Week of 10.14.19

Monday 2 Sets 100ft KB FR Walking Lunge 44/26 15 Wall Balls 500m Row 15 Burpee Box Jump Overs 500m Ski 15 Wall Balls 100ft KB FR Walking Lunge 44/26 *rest 3 min between sets* Tuesday 5 Rounds 600m Run 30 second Hanging L sit 30 KB Swing 53/35 Wednesday Teams of 2 2K...

CrossFit Week of 10.13.19

Monday 5 Rounds 8 Push Press (heavy but unbroken, from rack) 15 Burpee Box Jump Overs 24/20 *Rest 2 minutes between rounds* Tuesday 4 Rounds 4 Minutes on/2 Minutes off 500m Row 30 second Hanging L sit Max KB Swing 53/35 in remaining time Accessory or Optional Skill...

Bootcamp Week of 10.7.19

Monday Teams of 2 5 Rounds( Each) 10 Bench Press 165/110 15/12 Cal Row 10 Ring Rows 15/12 Cal Bike *Partner 1 completes 1 whole round then switches* Tuesday 2 Rounds 60 KB Swings 70/53 50 Wall Balls 40 DB Snatch 50/35 (alternating) 30 Goblet Squats 50/35 400m Run...

CrossFit Week of 10.7.19

Monday 3 Sets Start a new set every 3 minutes 5 – 7 Muscle Ups 5 FR Box Step-ups – per leg 3 Rounds 15/12 Cal Row 15 Strict HSPU 9 Double KB Front Squat 53/35 9 Burpees Tuesday Teams of 2 AMRAP15 15 Power Snatch 75/55 30 Double Unders *Partner 1 completes...

Bootcamp Week of 9.30.19

Monday Every Minute on the Minute x 8 Even – 16 DB Snatch 50/35 Odd – 12/9 Cal Bike Rest 2 minutes Every Minute on the Minute x 8 Even – 15 KB Swings 53/35 Odd – 10 Lateral Burpee Over KB Rest 2 minutes Every Minute on the Minute x 8 Even...

CrossFit Week of 9.30.19

Monday Every Minute on the Minute x 8 Even – 5 Clean and Jerks 155/105 Odd – 15/12 Cal Bike Rest 2 minutes Every Minute on the Minute x 8 Even – 15 KB Swings 70/53 Odd – 10 Lateral Burpee Over KB Rest 2 minutes Every Minute on the Minute x 8...