(508) 481-2372 ali@pennantcrossfit.com

Thursday 4.25.19

Psychedelica

5 Rounds
10 T2B
50 Double Unders
5 Squat Clean Thusters 95/65
Accessory or Optional Strength:
3 sets (across)
3 Front Squats + 3 Push Jerks (from rack)
Lifestyle
5 Rounds
8 Toes to Rig
35 Double Unders
3 Squat Clean Thrusters 75/55
Upper Rehab
5 Rounds
10 GHD
50 Double Unders
5 Hang Squat Cleans 115/75
Lower Rehab
5 Rounds
10 V – Ups
20/16 Cal Bike
6 Strict Pull-ups

Big Shoutout to Fabio for an awesome Transformation!

Wednesday 4.23.19

Weightlifting Wednesday

3 Sets
5 Overhead Reverse Lunges (per leg)
10 – 15 Straddle Leg lifts
10 – 15 Side Plank Rotations – per side
10 Double KB Front Squats
5 Strict Ring Dips + 5 Kipping Dips

 

Lifestyle
3 Sets
4 Overhead Reverse Lunges – per leg
10 – 12 Straddle Leg lifts
10 – 12 Side Plank Rotations – per side
8 – 10 Double KB Front Squats
5 Ring Push-ups (3 – 5 second negative)
Upper Rehab
3 Sets
5 Front Rack Reverse Lunges – per leg
10 – 15 Straddle Leg lifts
10 – 15 Side Plank Rotations – per side
10 Double KB Front Squats
10 Jefferson Curls
Lower Rehab
3 Sets
10 Z Press
10 – 15 Straddle Leg lifts
10 – 15 Side Plank Rotations – per side
30 second chin over bar hold
5 Strict Ring Dips + 5 Kipping Dips

 

24 Heroes T-shirts and Tanks

Deadline to order is next week! Click HERE to donate or purchase

2019 24 Heroes T-shirts

Tuesday 4.23.19

Guppy

2 Rounds
400m Run
20 Ring Rows
500m Row
10 Burpee Box Get Overs
*16 min cap*
Accessory or Optional Strength: 3 Sets
5 Heavy Bench Press
30sec table hold
Lifestyle
2 Rounds
200m Run
15 Ring Rows
500m Row
6 Burpee Box Get Overs
Upper Rehab
Same as Performance
Lower Rehab
2 Rounds
300m Ski
20 Ring Rows
500m Row
1 minute plank hold

Monday 4.22.19

Hammerhead

21 Power Snatch 135/95
18 Push Jerks 185/135
15 Power Cleans 205/145
12 Front Squats 225/155
9 Deadlift 315/225
Lifestyle
21 Hang Power Snatch 95/75
18 Push Jerks 135/95
15 Hang Power Cleans 155/105
12 Front Squats 185/135
9 Deadlift 225/155
Upper Rehab
21 Hang Squat Cleans 135/95
18 Power Cleans 205/145
15 Front Squats 225/155
12 Deadlift 315/225
Lower Rehab
25 Strict Press 115/75
35/25 Cal Bike
25 Push Press 155/105

 

24 Heroes T-shirts and Tanks

Click HERE to donate or purchase a shirt. Deadline for purchases is two weeks away!

 

Bootcamp Week of 4.22.19

Monday
AMRAP30
400m Run
30/25 Cal Bike
1000m Row
20/16 Cal Ski
Tuesday
2 Rounds
42 Wall Balls
21 Ring Row
42 V-Ups
21 Double DB Snatch 35/20
5 – 10 minutes of mobility
Wednesday
3 Rounds
20/16 Cal Row
20 DB Bench Press 50/35
rest 1 min
3 Rounds
20/16 Cal Bike
20 Push-ups
rest 1 min
3 Rounds
50 Double Unders
100ft Walking Lunge
Thursday
Teams of 2
2 Rounds
1500m Row
30 Box Jumps 24/20
15 Sandbag Cleans
30 Sandbag Squats
Friday
3 Rounds
AMRAP3
50ft KB Walking Lunge 35/26
50ft Bear Crawl
10 Burpees
*Rest 2 minutes between each AMRAP*
5 – 10 minutes of mobility
Sunday
3 Rounds
1 Mile Run
20 Bench Press 135/95
40/30 Cal Row
200ft KB Walking Lunge 35/26 – by side
*60 min cap*

CrossFit Week of 4.22.19

Monday
21 Power Snatch 135/95
18 Push Jerks 185/135
15 Power Cleans 205/145
12 Front Squats 225/155
9 Deadlift 315/225
Tuesday
2 Rounds
400m Run
20 Ring Rows
500m Row
10 Burpee Box Get Overs
*16 min cap*
Accessory or Optional Strength:
3 Sets
5 Heavy Bench Press
30sec table hold
Wednesday
3 Sets
5 Overhead Reverse Lunges – per leg
10 – 15 Straddle Leg lifts
10 – 15 Side Plank Rotations – per side
10 Double KB Front Squats
5 Strict Ring Dips + 5 Kipping Dips
Thursday
5 Rounds
10 T2B
50 Double Unders
5 Squat Clean Thusters 95/65
Accessory or Optional Strength:
3 sets (across)
3 Front Squats + 3 Push Jerks (from rack)
Friday
Teams of 3
AMRAP8
24 Heavy Deadlifts
Max Cal Bike in remaining time
Rest 5 minutes, repeat.
Saturday
“Gannon”
1 Mile Run
Then: 9 Rounds
4 Strict Pull Ups
12 Push Ups
18 Air Squats
Then: 1 Mile Run
Sunday
4 Sets
10 Single Leg Calf Raises – per side
20 Russian Twists – alternating
30sec Hollow Hold
20 – 30 Banded Pull Aparts
4 Sets
6 – 8 Ring Face Pulls
6 – 8 Z Press
10 – 15 Banded PVC Pull Downs
5 Goblet Squats

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!

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