(508) 481-2372 ali@pennantcrossfit.com

Friday 2.22.19

CrossFit Open Workout 19.1

Friday Night Lights Starts at 4:30pm! You do not have to show up at 4:30 to participate. We will be running heats until everyone has completed the workout. Come hang out, play some lawn games, and cheer on everyone doing the workout!

Steve crushing some Bar Muscle-ups during Monday’s class

Thursday 2.21.19

Elevator

Teams of 3
2 Rounds
100/80 Cal Bike
75 Pull-ups
100/80 Cal Ski
75 T2B
100/80 Cal Row
150ft Sandbag Carry
*1 person works while 2 rest*
Lifestyle
Teams of 3
2 Rounds
85/65 Cal Bike
55 Pull-ups
85/65 Cal Ski
55 T2B
85/65 Cal Row
150ft Sandbag Carry
Upper Rehab
Teams of 3
2 Rounds
100/80 Cal Bike
50 DB Power Cleans 50/35
100/80 Cal Row
75 GHD
100/80 Cal Row
150ft Sandbag Carry
Lower Rehab
Teams of 3
2 Rounds
100/80 Cal Bike
75 Pull-ups
100/80 Cal Ski
90 second plank hold
100/80 Cal Row
150ft Heavy KB OH Carry

TJ

Wednesday 2.20.19

Weightlifting Wednesday

Back Squat
2 x 2 at 85 – 90%
2 x 10 at 70%
Accessory: 3 – 4 Sets
30 second Ring Support Hold
30 Second L sit
10 KB FR Reverse Lunges (5 per leg alternating)
Lifestyle
Back Squat
2 x 3 at 80-85%
2 x 10 at 60 – 70%
Accessory: 3 – 4 Sets
20 second Ring Lockout Hold
20 second Knee to 90
10 KB FR Reverse Lunges (5 per leg alternating)
Upper Rehab
Same as Performance
Lower Rehab
Bench Press
2 x 2 at 85 – 90%
2 x 10 at 70%
Accessory: 3 – 4 Sets
20 Banded Face Pulls
30 Second L sit
10 Ring Push-ups

Tuesday 2.19.19

Escalator

1000m Row
15 Clean and Jerk 205/145
30 Burpee Box Jumps 24/20
*12 minute cap*
2 Sets
10 Slow Jefferson Curls
1 Minute Thoracic Spine Opener
Lifestyle
750m Row
12 Clean and Jerk 165/110
20 Burpee Box Jumps
Upper Rehab
1000m Row
15 Power Cleans 205/155
40 Box Jump Overs
Lower Rehab
1000m Row
12 Push Press 165/110 (from rack)
12 Renegade Row 50/35
20/16 Cal Bike

 

PENNANT OPEN and BACKYARD GAMES

Friday February 22nd – Friday March 21st
TEAMS OF 2!
This year our Open competition will be more than a test of physical fitness but of Backyard Game(s).
Every Friday Night from Feb 22nd – March 21st, we will be hosting Friday Night Lights!
On Friday Nights, you will have a chance to come and try out the open workout and compete in the backyard game of the week! (corn hole, ladder golf, etc…) with your partner!
Rules and scoring system
– Completing the Open workout: 1 pt
– Showing up to Friday night lights: 2 pts
– Showing up to Friday night lights AND completing workout: 5 pts
– Winning backyard game of week: 5 pts (team)
– Top 3 scores of week (RX or Scaled) Open workout: 5 pts
*You can only play (one) backyard game of the week for points*
*Open workouts have to be completed with a judge*
After the 5 weeks of the open, top 3 teams will Prizes including swag from Red Barn, Ascent Protein, and more!
TO SIGN-UP: Write your name and partner’s name on Saturday/Sunday whiteboard

 

The ladies were rockin the house during Sunday 8:30am Power!

CrossFit Week of 2.18.19

Monday
4 Rounds
8 Bar Muscle Up
32 Wall Balls
Accessory or Optional Strength: 3 Sets: 100ft Double KB OH Lunge
Tuesday
1000m Row
15 Clean and Jerk 205/145
30 Burpee Box Jumps 24/20
*12 minute cap*
2 Sets
10 Slow Jefferson Curls
1 Minute Thoracic Spine Opener
Wednesday
Back Squat
2 x 2 at 85 – 90%
2 x 10 at 70%
3 – 4 Sets
30 second Ring Support Hold
30 Second L sit
10 KB FR Reverse Lunges (5 per leg alternating)
Thursday
Teams of 3
2 Rounds
100/80 Cal Bike
75 Pull-ups
100/80 Cal Ski
75 T2B
100/80 Cal Row
150ft Sandbag Carry
*1 person works while 2 rest*
Friday
Open Workout 19.1
Saturday
3 Rounds
50 Double Unders
12 Deadlift 315/225
24 Double DB Push Jerk 50/35
36 Burpee Over Bar
*2 min rest btwn rounds*
Sunday
3 Sets
10 Cuban Press
10 – 15 Lateral Raises
10 KB Bent Over Row – per side
5 Crossover Symmetry AYT
3 Sets
15 RNT Split Squat – per leg
15 Prone Hamstring Curls – per leg
10 Box Step Overs – per leg (weighted)

Bootcamp Week of 2.18.19

Monday
AMRAP25
50 KB Swing 53/35
20 Renegade Row 50/35 – alternating
50 Sit-ups
20 DB Bench Press 50/35
50 DB Front Squat
Tuesday
5 Rounds: Start a new round every 5:00
12 Burpee Box Jump Over 24/20
500m Row
5 Minutes of Lower Mobility
Wednesday
4 Rounds
75 Double Unders
150ft KB Walking Lunge 35/26
50/40 Cal Ski
50/40 Cal Bike
Thursday
Teams of 3
2 Rounds
100/80 Cal Bike
75 Pull-ups (banded if needed)
100/80 Cal Ski
75 GHD
100/80 Cal Row
150ft Sandbag Carry
*1 person works while 2 rest*
Friday
12 Rounds
10 Wall Ball
8 Burpees
5 – 10 minutes of mobility
Sunday
8 Rounds
30/25 Cal Bike
40 Double Unders
10 Devils Press 50/35
500m Row

Monday 2.18.19

Ladder

4 Rounds
8 Bar Muscle Up
32 Wall Balls
Accessory or Optional Strength: 3 Sets: 100ft Double KB OH Lunge
Lifestyle
4 Rounds
8 Pull-ups
8 Push-ups
25 Wall Balls
Upper Rehab
4 Rounds
20 Medball Cleans
15/12 Cal Row
10 Sit-ups
Lower Rehab
4 Rounds
8 Bar Muscle Up
40/30 Cal Bike

 

PENNANT OPEN and BACKYARD GAMES

Friday February 22nd – Friday March 21st
TEAMS OF 2!
This year our Open competition will be more than a test of physical fitness but of Backyard Game(s).
Every Friday Night from Feb 22nd – March 21st, we will be hosting Friday Night Lights!
On Friday Nights, you will have a chance to come and try out the open workout and compete in the backyard game of the week! (corn hole, ladder golf, etc…) with your partner!
Rules and scoring system
– Completing the Open workout: 1 pt
– Showing up to Friday night lights: 2 pts
– Showing up to Friday night lights AND completing workout: 5 pts
– Winning backyard game of week: 5 pts (team)
– Top 3 scores of week (RX or Scaled) Open workout: 5 pts
*You can only play (one) backyard game of the week for points*
*Open workouts have to be completed with a judge*
After the 5 weeks of the open, top 3 teams will Prizes including swag from Red Barn, Ascent Protein, and more!
TO SIGN-UP: Write your name and partner’s name on Saturday/Sunday whiteboard

Shoutout to Michelle G. for being Ashland’s first ever swimming state champion! She took first place in the 50 free! Awesome work, Michelle!

Power Hour

4 Sets
30 Second L sit
30 Second Chin Over Bar Hold
30 Second Single Leg Hip Ext Hold
4 Sets
5 Bulgarian Split Squat – per leg
30 second superman hold
5 DB Strict Press – per arm

 

Pelvic Floor Seminar For Women

Date and Time: Saturday, March 2nd at 1pm
It is no secret that we have a large number of moms, pregnant women, and women planning to get pregnant at Pennant. We are thrilled to bring Licensed Pelvic Floor Physical Therapist Karen Bumpus to Pennant for a FREE seminar in which we will talk about pelvic floor healthy, specifically how it is impacted by a fitness routine. If you have found yourself running to the bathroom before double unders & box jumps, crossing your legs when you laugh or sneeze, or simply want to learn more about pelvic floor health, this event should be one that you definitely attend!
Please RSVP to Ali@pennantcrossfit.com ahead of time!

Saturday 2.16.19

Gaga

20 Devils Press 50/35
150 Double Unders
20 C2B Pull-ups
150 Double Unders
20 DB OH Lunges – alternating
500m Row
20 C2B Pull-ups
500m Row
Lifestyle
15 Devils Press 40/25
100 Double Unders
15 Pull-ups
100 Double Unders
15 DB OH Lunges – alternating
500m Row
15 Pull-ups
500m Row
Upper Rehab
20 DB Burpee 50/35
150 Double Unders
20 DB Front Squats
150 Double Unders
20 DB FR Lunges – alternating
500m Row
20 DB Power Cleans
500m Row
Lower Rehab
30 KB Push Press 44/26
30/24 Cal Bike
20 C2B Pull-ups
30/24 Cal Bike
30 Sit-ups
500m Row
20 C2B Pull-ups
500m Row

The Open is coming

Friday 2.15.19

Bamboo

Every 3 Minutes x 5 Sets
3 Strict Muscle Ups
3 Unbroken Squat Snatch
20 Unbroken Wall Balls
Accessory or Optional Strength: 4 x 5 Overhead Squat (pause in bottom)
Lifestyle
Every 3 Minutes x 5 Sets
6 Strict Pull-ups
2 Squat Snatch
15 Unbroken Wall Balls
Upper Rehab
Every 3 Minutes x 5 Sets
30 second hollow hold
3 Unbroken Squat Clean
15 – 20 Unbroken Medball Cleans
Lower Rehab
Every 3 Minutes x 5 Sets
3 Strict Muscle Ups
5 Bench Press
20/16 Cal Bike

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