(508) 481-2372 ali@pennantcrossfit.com

Bootcamp Week of 9.9.19

Monday
Teams of 2
3 Minutes of Sync GHD Sit-ups
3 Minutes of Rowing
3 Minutes of Sync Burpee Box Jump Over
3 Minutes of Bike
3 Minutes of Sync DB Snatches 50/35
3 Minutes of Double Unders
Tuesday
4 Rounds
10 DB FR Reverse Lunge – alternating 50/35
Run 400m
10 DB Power Cleans
Row 500m
10 DB Front Squats
*Rest 1 min between rounds*
Wednesday
5 Rounds
3 Minutes on: 3 Minutes off
10 Bench Press 135/95
3 Sandbag Cleans
100ft Sandbag Carry
Max Burpee Over Sandbag
Thursday
The “Loop”
30 DB Overhead Squat 50/35
30 Ring Rows
30 DB Snatch 50/35
30/24 Cal Ski
30 Lateral Box Jump Over 24/20
30 SA DB Push Press 50/35
30/24 Cal Row
Friday
4 Rounds
120 Double Unders
60 Air Squats
30 KB Swings 70/53
15 Toes to Rings
Sunday
1000m Row
100 Sit-ups
1000m Ski
100 Burpees
100/80 Cal Bike (schwinn)
1000m Run

CrossFit Week of 9.9.19

Monday
Teams of 2
3 Minutes of Sync GHD Sit-ups
3 Minutes of Rowing
3 Minutes of Sync Burpee Box Jump Over 24/20
3 Minutes of Bike
3 Minutes of Sync Deadlifts 225/155
3 Minutes of Double Unders
Tuesday
400m Run
15 Power Snatch 135/95
15 Muscle Ups
10 Power Snatch 155/105
10 Muscle Ups
5 Power Snatch 165/110
5 Muscle Ups
Accessory or Optional Strength: 3 rep Heavy Deadlift
Wednesday
9/11 Hero Workout
“Adam Brown”
2 Rounds
24 Deadlifts 275/175
24 Box Jumps 24/20
24 Wall Balls
24 DB Bench Press 50/35
24 Box Jumps 24/20
24 Wall Balls
24 Power Cleans 145/100
Thursday
The “Loop”
30 DB Overhead Squat 50/35
30 Ring Rows
30 DB Snatch 50/35
30/24 Cal Ski
30 SA DB Push Press 50/35
30/24 Cal Row
Friday
6 Rounds
60 seconds on: 90 seconds off
10 T2B
5 Clean and Jerks 115/75
Max Burpee Over Bar
Accessory or Optional Strength: 4 x 1 Squat Clean + Jerk (building)
Saturday
4 Rounds
400m Run
30sec HS Hold
20 Pistols – alternating
5 Snatches 135/95
15 Pull-ups
Sunday
5 Sets
3 Heavy Bench Press
5 BB FR Step-ups – per leg
20 Single Leg V-ups – alternating
8 KB Z Press
5 Shrimp Squat – per leg

Bootcamp Week of 9.2.19

Monday
No Bootcamp, CrossFit 6:30am and 8:30am
Tuesday
3 Sets
AMRAP5
70 Double Unders
25 Push-ups
5 Sandbag Cleans
*Rest 3 min between sets*
Wednesday
2/1.5 Mile Bike
into 5 Rounds
10 Pull-ups
20 Sit-ups
30 Air Squats
into 40/30 Cal Ski
Thursday
AMRAP15
15 DB Bench Press 50/35
30/24 Cal Row
Rest 1 minutes
AMRAP15
10 Burpee Box Jump Over 30/24
600m Run
Friday
BRING A FRIEND DAY
Teams of 2
2K Row
2K Ski
2K Run
2 Mile Bike
Sunday
3018 Reps of Remembrance. Event Starts at 8am at Walker Building in Marlborough.

CrossFit Week of 9.2.19

Monday
2 Rounds
15 Thrusters 115/75
30 Pull-ups
right into 2 Rounds
15 Power Snatch 115/75
30 Wall Balls
right into 2 Rounds
15 Burpee Box Jump Over 24/20
30 KB Swing 53/35
Tuesday
2 Sets
AMRAP5
70 Double Unders
25 Push-ups
5 Sandbag Cleans
*Rest 3 min between sets*
Accessory or Optional Strength: 3 x 2 Deadlift
Wednesday
4 Sets (building)
3 Position Squat (Snatch High Hang, Hang, Floor)
*after each set complete 10 Toes to rings*
4 Sets (building) 2 Back Squats
Thursday
600m Run
20/16 Cal Ski
20 Power Cleans 155/105
30 GHD
30 Box Step-ups 24/20 – alternating
20 Push Jerks 155/105
20/16 Cal Bike
20 FR Reverse Lunges – alternating
30 T2B
Friday
BRING A FRIEND DAY
Teams of 2
2K Row
2K Ski
2K Run
2 Mile Bike
*30 min cap*
Saturday
Teams of 2
Run 800m (together)
60 Double DB Push Press 50/35
200ft DB FR Walking Lunge
10 Rope Climbs
60 T2B
10 Devils Press
60 Double DB Push Press
200ft DB FR Walking Lunge 50/35
Sunday
3018 Reps of Remembrance. Event Starts at 8am at Walker Building in Marlborough.

Bootcamp Week of 8.26.19

Monday
60 Wall Balls
20 Strict Pull-ups
60 KB Swing 53/35
20 Box Jumps 30/24
60 Knee to Elbow
20 KB Goblet Squat 53/35
100ft HS Walk or 200ft Bear Crawl
Tuesday
6 Rounds
400m Run
10 KB Upright Row – per arm
10 Russian Twists – per side
250m Row
*Rest 1 minute between rounds*
Wednesday
3 Rounds
100ft Walking Lunge (no weight)
20 DB Bench Press 50/35
10 DB Power Cleans
3 Rounds
40 Air Squats
20 KB Push Press 35/20
10 Double KB Snatch
Thursday
Teams of 2
50 Sandbag Cleans
50 Synchronized T2B
25 Burpee Box Get Over
50/40 Cal Bike
250ft Sandbag Carry
50/40 Cal Row
50 Sandbag Squats
Friday
1 Mile Run
50 Ring Rows
1K Row
500m Ski
100 Double Unders
50 GHD
Sunday
2 Sets
1200m Run
10 Burpee to target
250m Row
Rest 2 minutes
1200m Run
10 Burpee to target
250m Ski
*rest 3 minutes between sets*

CrossFit Week of 8.26.19

Monday
100 Thrusters 95/65
Accessory or Optional Strength: Heavy Split Jerk Single
Tuesday
6 Rounds
400m Run
10 KB Upright Row – per arm
10 Russian Twists – per side
250m Row
*Rest 1 minute between rounds*
Wednesday
5 Sets (Start a new set every 4 minutes)
5 DB Or BB FR Step-ups – per leg
5 Single Arm DB Overhead Squats – per arm
*Complete all 5 Step-ups or OHS on 1 arm before switching*
3 Sets (Start a new set every 4 minutes)
2 Heavy Squat Clean and Jerks (across)
Thursday
Teams of 2
25 Sandbag Cleans
50 Synchronized T2B
25 Burpee Box Get Over
50/40 Cal Bike
Accessory or Optional Strength
3 Sets
10 Single Leg RDL – per leg
10 KB Snatch – per arm (heavy)
Friday
AMRAP12
2K Row Max
Ring Dips
Rest 3 minutes
AMRAP12
1 Mile Run
Max Strict Pull-ups
Saturday
5 Rounds
200m Run
2 Rope Climbs
7 Power Snatch 135/95
14 Box Jump Over 24/20
21 Sit-ups
Sunday
3 sets
100ft Waiters Walk – per side
30 second side plank – per side
10 FR Box Step-ups – per leg
3 Sets
8 – 10 Arnold Press
15 Rower Pike Compressions
10 – 12 Ring Rows
5 – 7 Jefferson Curls

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

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