(508) 481-2372 ali@pennantcrossfit.com

Saturday 8.24.19

Ay Caramba

AMRAP12
30 Wall Balls
30/24 Cal Row
Rest 3 minutes
AMRAP12
400m Run
5 Muscle Ups
Lifestyle
AMRAP12
24 Wall Balls
24/18 Cal Row
Rest 3 minutes
AMRAP12
400m Run
5 Push ups + 5 Strict Pull-ups
Upper Rehab
AMRAP12
30 Medball Cleans
30/24 Cal Row
Rest 3 minutes
AMRAP12
400m Run
10 GHD
Lower Rehab
AMRAP12
15/12 Cal Ski
30/24 Cal Row
Rest 3 minutes
AMRAP12
24/18 Cal Bike
5 Muscle Ups

Ladies’ Night at Expressions Art Bar

Friday 8.23.19

Wizard

4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
10 Bar Facing Burpee
Max Distance HS Walk
Rd 1 – 135/95
Rd 2 – 145/100
Rd 3 – 155/105
Rd 4 – 185/125
Accessory or Optional Strength: 3 x 8 Deadlift (across)
Lifestyle
4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
6 Bar Facing Burpee
Max Distance HS Walk (Pike position off box)
Rd 1 – 95/65
Rd 2 – 115/75
Rd 3 – 135/105
Rd 4 – 145/110
Upper Rehab
4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
12/10 Cal Bike
Max Distance 1 arm Farmers Carry (switch every 50ft)
Rd 1 – 135/95
Rd 2 – 145/100
‘Rd 3 – 155/105
Rd 4 – 185/125
Lower Rehab
4 Rounds
3 Minutes on: 2 Minute Off
10 Push Press
10/8 Cal Row
Max Distance HS Walk
Rd 1 – 115/75
Rd 2 – 135/95
Rd 3 – 145/100
Rd 4 – 165/110

Thursday 8.22.19

Insane in the Membrane

4 Rounds
500m Row
15 GHD
30/24 Cal Bike
100 Double Unders
15 Pull-ups
*32 min cap*
Lifestyle
4 Rounds
400m Row
12 GHD
24/18 Cal Bike
75 Double Unders
12 Pull-ups
Upper Rehab
4 Rounds
500m Row
15 GHD
30/24 Cal Bike
100 Double Unders
15/12 Cal Row
Lower Rehab
4 Rounds
500m Row
45 second plank hold
30/24 Cal Bike
15/12 Cal Ski
15 Pull-ups

 

Congrats Annemarie, down 15.3 pounds in the past 12 weeks!

 

 

Tuesday 8.20.19

Running Man

2 x 600m Run (rest 1 min btwn)
Rest 2 minutes
3 x 400m Run (rest 1 min btwn)
Rest 2 minutes
6 x 200m Run (rest 30sec btwn)
Lifestyle
2 x 600m Run (rest 1 min btwn)
Rest 2 minutes
2 x 400m Run (rest 1 min btwn)
Rest 2 minutes
5 x 200m Run (rest 30sec btwn)
Upper Rehab
Same as Performance
Lower Rehab
Same as Performance, complete with row or ski

Monday 8.19.19

Saigon

6 x 3 Snatch (across)
*Snatch can power or squat*
Accessory or Optional Conditioning
10 Rounds
Bike or Row – 30 sec on: 30 sec off
Lifestyle
Same as Performance (complete from hang position if needed)
Upper Rehab
6 x 3 Power Clean (across)
Lower Rehab
6 x 3 Push Press (across)
*after each set complete 30 – 40 second plank hold*

Bootcamp Week of 8.19.19

Monday
3 Rounds
25 Box Jumps 24/20
20 KB Swings 53/35
100ft KB FR Walking Lunge (1 KB)
10 Burpee Pull-ups
*rest 3 min between rounds*
Tuesday
2 x 600m Run (rest 1 min between)
3 x 400m Run (rest 1 min between)
6 x 200m Run (rest 30sec between)
Wednesday
Teams of 2
AMRAP20
50 Wall Balls to high target
25 Double KB Hang Cleans 44/26
25 Double KB Front Squat
10 Bench Press 185/125
Thursday
4 Rounds
500m Row
15 GHD
30/24 Cal Bike
100 Double Unders
15 Pull-ups
*32 min cap*
Friday
400m Sandbag Carry
50/40 Cal Bike (echo)
100ft HS Walk or 250ft Bear Crawl
800m Run
50 Push-ups
50/40 Cal Row
Sunday
4 Rounds
33 Cal Row
27 Sit-ups
21 Double DB Front Squat 50/35
15 Double DB Push Press
9 Burpee Box Jumps 24/20
400m Run

CrossFit Week 8.19.19

Monday
6 x 3 Snatch (across)
*Snatch can power or squat*
Accessory or Optional Conditioning
10 Rounds
Bike or Row – 30 sec on: 30 sec off
Tuesday
2 x 600m Run or Row (rest 1 min btwn)
Rest 1 – 2 minutes
3 x 400m Run or Row (rest 1 min btwn)
Rest 1 – 2 minutes
6 x 200m Run or Row (rest 30sec btwn)
Wednesday
Every 5 minutes x 5 Sets
2 Heavy Back Squats
10 – 12 DB Deadlifts
6 – 8 DB Push Press
Thursday
4 Rounds
500m Row
15 GHD
30/24 Cal Bike
100 Double Unders
15 Pull-ups
*32 min cap*
Friday
4 Rounds
3 Minutes on: 2 Minute Off
10 Hang Power Cleans
10 Bar Facing Burpee
Max Distance HS Walk
Rd 1 – 135/95
Rd 2 – 145/100
Rd 3 – 155/105
Rd 4 – 185/125
Accessory or Optional Strength: 3 x 8 Deadlift (across)
Saturday
AMRAP12
30 Wall Balls
30/24 Cal Row
Rest 3 minutes
AMRAP12
400m Run
5 Muscle Ups
Sunday
3 Sets
10 – 12 Box Step-ups – per leg (weighted if possible)
30 second feet elevated glute bridge
10 – 12 Slinghshot steps – per direction
20 Jumping Lunges – alternating
3 Sets
15 Push-ups off KB
15 Skull Crushers
15 DB Push Press – per arm
100ft Double KB FR Carry

Saturday 8.17.19

Moonshine

Team of 2
800m Run (together)
50 Thrusters 95/65
5 Rope Climbs
600m Run (together)
40 Thrusters 95/65
5 Rope Climbs
400m Run (together)
30 Thrusters 95/65
5 Rope Climbs
200m Run (together)
20 Thrusters 95/65
5 Rope Climbs
Lifestyle
Teams of 2
600m Run (together)
30 Thrusters 95/65
3 Rope Climbs
400m Run (together)
20 Thrusters 95/65
3 Rope Climbs
200m Run (together)
15 Thrusters 95/65
3 Rope Climbs
400m Run (together)
10 Thrusters 95/65
3 Rope Climbs
Upper Rehab
Teams of 2
800m Run (together)
40 Hang Squat Cleans 95/65
25 V-ups
600m Run (together)
30 Hang Squat Cleans 95/65
25 V-ups
400m Run (together)
20 Hang Squat Cleans 95/65
25 V-ups
200m Run (together)
10 Hang Squat Cleans 95/65
25 V-ups
Lower Rehab
Teams of 2
800m Row (together)
50 Push Press 95/65
5 Rope Climbs
600m Row (together)
40 Push Press 95/65
5 Rope Climbs
400m Row (together)
30 Push Press 95/65
5 Rope Climbs
200m Row (together)
20 Push Press 95/65
5 Rope Climbs

 

Well Fed Nutrition

Visit the Well Fed Nutrition Website here to get new recipes and ideas for healthy eating!

Friday 8.16.19

Hullabaloo

3 Rounds
250m Ski
10 Strict Pull-ups
4 Devils Press 50/35
20 GHD
400m Run
20/16 Cal Bike
*rest 1 min between rounds*
Lifestyle
3 Rounds
200m Ski
8 Strict Pull-ups
4 Devils Press 40/25
16 GHD
400m Run
16/12 Cal Bike
*rest 1 min between rounds*
Upper Rehab
3 Rounds
250m Row
12 Russian Twist – alternating
4 DB Burpee Power Clean 50/35
20 GHD
400m Run
20/16 Cal Bike
*rest 1 min between rounds*
Lower Rehab
3 Rounds
250m Ski
10 Strict Pull-ups
6 DB Push Press 50/35
20 GHD
400m Row
20/16 Cal Bike
*rest 1 min between rounds*

Thursday 8.15.19

Life Line

Every 90seconds x 10 Sets
5 Burpee Box Jump Over 30/24
4 Power Snatch 135/95
Accessory or Optional Strength: Build to heavy double Hang Power Snatch
Lifestyle
Every 90seconds x 10 Sets
5 Burpee Box Jump Over 24/20
4 Hang Power Snatch 115/75
Upper Rehab
Every 90seconds x 10 Sets
6 Box Jump Over 30/24
4 Power Cleans 145/100
Lower Rehab
Every 90seconds x 10 Sets
7 Pull-ups
15/12 Cal Bike (Schwinn)

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