(508) 481-2372 ali@pennantcrossfit.com

Sunday 4.21.19

Open Gym Pump

3 Sets
8 – 10 Prone Y reps
5 Slow Scap Push-ups
10 Ring Rows
3 Sets
12 – 15 Barbell Good Morning
10 Back Rack Reverse Lunges (5 per side)
30 second wall sit
2 Sets
10 – 15 Strict T2B
45 second KB deadbug

 

Easter Sunday Schedule

We will have 7am Bootcamp and OPEN GYM 8:30-9:30 only!

24 Heroes

Saturday 4.20.19

Knockout

With a partner, each person completes
30/25 Cal Bike
400m Run
20 Thrusters 95/65
20 C2B Pull-ups
500m Row
20 Deadlift 185/135
25 Wall Balls
10 Muscle Ups
20 Back Squat 185/135
Lifestyle
25/20 Cal Bike
400m Run
15 Thrusters 75/55
15 Pull-ups
500m Row
15 Deadlift 165/115
20 Wall Balls
6 Burpee Pull-ups
15 Back Squat 185/135
Upper Rehab
30/25 Cal Bike
400m Run
15 Hang Squat Cleans 95/65
20 Front Squats 95/65
500m Row
20 Deadlift 185/135
20 Medball Jumping Squats
10 Box Jumps 24/20
20 Back Squat 185/135
Lower Rehab
30/25 Cal Bike
500m Row
20 Push Press 95/65
20 C2B Pull-ups
500m Row
20 Bench Press 135/95
10/8 Cal Ski
10 Muscle Ups
30/25 Cal Bike

 

Easter Sunday Schedule

We will have 7am Bootcamp and OPEN GYM 8:30-9:30 only!

Getting Ready for 24 Heroes

Friday 4.19.19

Accessory
3 Sets (not for time)
30 – 45 second HS Hold
15 – 20 second pike compression
10 Wall Squats

Heavy and Loud

AMRAP11
4 Squat Cleans 225/155
8 Strict HSPU
4 Front Squats 225/155
8 Strict HSPU
Lifestyle
AMRAP11
4 Squat Cleans 185/135
8 Box Pike Strict HSPU
4 Front Squats 185/135
8 Box Pike Strict HSPU
Upper Rehab
AMRAP11
2 Deadlifts 225/155
2 Squat Cleans 225/155
2 Front Squats 225/155
10 V-Ups
Lower Rehab
AMRAP11
5 DB Bent Over Row – per arm 50/35
8 Strict HSPU
15/12 Cal Bike

 

24 Heroes Tanks and T-shirts

Click Here to purchase!

24 Heroes Tanks

Thursday 4.18.19

Comin’ in Hot!

3 Rounds
15 Box Jump Over 24/20
15 Ring Rows
30/24 Cal Row
*14 min cap*
Accessory or Optional Strength
4 Sets
8 Strict Pull-ups
8 Barbell Upright Row
Lifestyle
3 Rounds
12 Box Jump Over 24/20
12 Ring Rows
24/20 Cal Row
Upper Rehab
Same as Performance
Lower Rehab
3 Rounds
15 Push Press 75/55
15 Ring Rows
30/24 Cal Row

Welcome Baby Brooklyn!

Wednesday 4.17.19

Weightlifting Wednesday

4 Supersets
2 Back Squats
50ft KB FR Walking Lunge
*rest at least 2 min btwn sets*
3 Supersets
5 Heavy Bench Press
30sec Ring Lockout Hold or 40sec HS Hold
*rest at least 2 min btwn sets*
Lifestyle
Same as Performance
Upper Rehab
Part 1 – Same as Performance
Part 2 – 3 Supersets
15 – 20 GHD
1 minute hollow hold
Lower Rehab
Part 1 – 4 Supersets
20sec side plank – per side
1 minute hollow hold
Part 2 – Same as Performance

24 Heroes in 24 Hours T-shirts and Tanks

Click HERE to purchase

2019 24 Heroes T-shirts

Tuesday 4.16.19

Hold On!

AMRAP6
5 Unbroken Power Snatch 135/95
Rest 4 minutes
AMRAP6
5 Unbroken Clean and Jerk 135/95
*Workout will be completed with a partner, P1 will complete 5 touch n go reps, then partner 2 will, continuing back and forth for the 6 minutes*
Lifestyle
AMRAP6
5 Unbroken Power Snatch 95/65
Rest 4 minutes
AMRAP6
5 Unbroken Clean and Jerk 95/65
Upper Rehab
AMRAP6
7 Unbroken Hang Power Cleans 135/95
Rest 4 minutes
AMRAP6
5 Unbroken Deadlifts 185/135
Lower Rehab
AMRAP6
7 Unbroken Push Press 135/95 (from rack)
Rest 4 minutes
AMRAP6
7 Unbroken Pull-ups

Caption This

CrossFit Week of 4.15.19

Monday
400m run
26 Wall Balls
500m row
26 Burpee Box Jumps 24/20
400m run
26 Toes-to-bar
500m row
26 Thrusters 95/65
400m run
26 Kettlebell Swings 70/53
500m row
26 Burpee Pull-ups
400m run
26 Sumo Deadlift High Pulls 95/65
500m row
*40 min cap*
Tuesday
AMRAP6
5 Unbroken Power Snatch 135/95
Rest 4 minutes
AMRAP6
5 Unbroken Clean and Jerk 135/95
*Workout will be completed with a partner, P1 will complete 5 touch-and-go reps, then partner 2 will, continuing back and forth for the 6 minutes*
Wednesday
4 Supersets
2 Back Squats
50ft KB FR Walking Lunge
*rest at least 2 min between sets*
3 Supersets
5 Heavy Bench Press
30sec Ring Lockout Hold or 40sec HS Hold
Thursday
3 Rounds
15 Box Jump Over 24/20
15 Ring Rows
30/24 Cal Row
*14 min cap*
Accessory or Optional Strength: 4 Sets 8 Strict Pull-ups 8 Barbell Upright Row
Friday
2 – 3 Sets (not for time)
30 – 45 second HS Hold
15 – 20 second pike compression
10 Wall Squats
AMRAP11
4 Squat Cleans 225/155
8 Strict HSPU
4 Front Squats 225/155
8 Strict HSPU
Saturday
“Knockout”
30/25 Cal Bike
200m Run
20 Thrusters 95/65
20 C2B Pull-ups
500m Row
20 Deadlift 185/135
25 Wall Balls
10 Muscle Ups
20 Back Squat 185/135
Sunday
3 Sets
8 – 10 Prone Y
5 Slow Scap Push-ups
10 Ring Rows
3 Sets
12 – 15 Barbell Good Morning
10 Back Rack Reverse Lunges (5 per side)
30 second wall sit
2 Sets
10 – 15 Strict T2B
45 seconds of KB deadbugs

Bootcamp Week of 4.15.19

Monday
2 Rounds
50 Wall Balls
75 Sit-ups
50 KB Push Press #44/26
75 Air Squats
*Rest 2 min btwn rounds*
Tuesday
Run 800m
20 Burpee Box Jump Over 24/20
1000m Row
100 Double Unders
500m Ski
20 Ring Rows
35/25 Cal Bike
Wednesday
5 Minutes Max Cal Row
5 Minutes Max DB Bench Press 50/35
5 Minutes Max Strict Pull-ups
5 Minutes Max Cal Bike
*No rest btwn stations*
5 – 10 minutes of mobility
Thursday
Teams of 2
500ft Sandbag Carry
2k Row
25 Burpees
500ft DB Walking Lunge 35/20 – by side
25 Devils Press 35/20
1000m Ski
Friday
3 x 400m run
*rest 1 min btwn*
3 x 200m unr
*rest 1 min btwn*
5 – 10 minutes of mobility
Sunday
Every 5 minutes x 10 Sets
Run 200m
Row 400m
10 Burpees to target

2019 24 Heroes T-shirts

Monday 4.15.19

Marathon!

400m run
26 Wall Balls
500m row
26 Burpee Box Jumps 24/20
400m run
26 Toes-to-bar
500m row
26 Thrusters 95/65
400m run
26 Kettlebell Swings 70/53
500m row
26 Burpee Pull-ups
400m run
26 Sumo Deadlift High Pulls 95/65
500m row
*40 min cap*
Lifestyle
200m run
18 Wall Balls
300m row
18 Burpee Box Jumps 24/20
200m run
18 V-ups
300m row
18 Thrusters 75/55
200m run
18 Kettlebell Swings 53/35
300m row
18 Burpee Jumping Pull-ups
200m run
18 Sumo Deadlift High Pulls 75/55
300m row
Upper Rehab
400m run
26 Hip Extensions
500m row
26 Cal Bike
400m run
26 GHD Sit-ups
500m row
26 Front Squats 135/95
400m run
26 Russian Kettlebell Swings 70/53
500m row
26 Walking lunge steps, per leg
400m run
26 Deadlifts 135/95
500m row
Lower Rehab
30/20 Cal bike
500m Row 26
Toes-to-bar
30/20 Cal bike
500m Row
26 DB Strict Press 50/35
30/20 Cal bike
500m Row
26 Ring Rows
30/20 Cal bike
500m Row
26 Ring Push-ups
30/20 Cal bike
500m Row

Good Luck Sean McCarthy and Ed Pearson!

 

When someone says there are free samples at the gym

Sunday 4.14.19

Power Hour

4 Sets
30 second Hip Bridge
30 second Chin Over Bar Hold
10 Barbell Hip Thrusts
10 Ring Rows
4 Sets
30 seconds of Kettlebell Deadbug
50ft Walking Lunge (KB or DB by side)
30 seconds of side plank rotations (per side)

 

Marathon Monday Schedule

5:30am
7:30am Bootcamp
noon
4:30pm
5:30pm
***We will be cancelling the following: 8:30am, open gym, 3:30pm MS/HS, 6:30pm, and 7:30pm classes***

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