Thursday 6.22.17

Roadhouse

Performance
With an 18 minute clock
1200m run
Remaining time, AMRAP
1 Rope Climb
5 Tire Flips
10 Handstand Push-ups

 

Lifestyle
With an 18 minute clock
800m run
Remaining time, AMRAP
1 Rope Climb
5 Tire Flips
10 Dumbbell Push Press 35/20

 

Rehab Upper
With an 18 minute clock
1200m run
Remaining time, AMRAP
5 Tire Flips
15 Calorie Bike
25 Sit-ups

 

Rehab Lower
With an 18 minute clock
100 Calorie Bike
Remaining time, AMRAP
1 Rope Climb
10 Handstand Push-ups
50′ Bear Crawl

6:30am and 7:30pm Endurance

6 Rounds
2 minute run
1 minute rest
*Goal is to run the same distance on each interval*

 

-rest 3 minutes-

 

4 Rounds
30 seconds ski erg
30 seconds rest
30 seconds bike
30 seconds rest
*rest 3 minutes between rounds

 

Wednesday 6.20.17

Weightlifting Wednesday

Performance
Overhead Squat: 3-3-3
Front Squat: 4-4-4
Back Squat: 5-5-5
Building in weight on each set.

 

Cashout: 200m Farmer’s Carry 70/53
Lifestyle
Same as Performance

 

Rehab Upper
Front Squat: 4-4-4
Back Squat: 5-5-5
Sled Push: 3 x 50′ (outside, for load)

 

Rehab Lower
Strict Pull-up: 3 x 10
Back Extension: 3 x 15
Banded Face Pulls: 3 x 20

Tuesday 6.19.17

Performance

Select

2 Rounds
AMRAP 3
25 Push-ups
60′ KB Walking Lunge 53/35
Remaining time, Ski erg for calories
-rest 3 minutes-
AMRAP 3
20 Ring Push-ups
25 GHD Sit-ups
Remaining time, Bike for calories
-rest 3 minutes-
AMRAP 3
15 Dips
60′ KB Walking Lunge  53/35
Remaining time, Row for calories
Lifestyle
2 Rounds
AMRAP 3
15 Push-ups
60′ DB Walking Lunge 35/20
Remaining time, Ski erg for calories
-rest 3 minutes-
AMRAP 3
15 Ring Push-ups
25 GHD Sit-ups
Remaining time, Bike for calories
-rest 3 minutes-
AMRAP 3
15 Dips
60′ DB Walking Lunge 35/20
Remaining time, Row for calories

 

Rehab Upper
2 Rounds
AMRAP 3
60′ DB Walking Lunge 35/20
15 Russian Kettlebell Swings 70/53
-rest 3 minutes-
AMRAP 3
25 GHD Sit-ups
15 Calorie Bike
-rest 3 minutes-
AMRAP 3
60′ DB Walking Lunge 35/20
15 Calorie Row

 

Rehab Lower
2 Rounds
AMRAP 3
25 Push-ups
10 Renegade Rows 35/20 (per arm)
-rest 3 minutes-
AMRAP 3
20 Ring Push-ups
25 Sit-ups
-rest 3 minutes-
AMRAP 3
15 Dips
15 Calorie Bike

 

6:30am Endurance

For Time
The Loop
50/40 Calorie Row
50 Kettlebell Swings 53/35
50 Burpees to target
50/40 Calorie Bike
The Loop

 

 

Monday 6.18.17

Performance
Strength: 4 Rounds for Quality
3 Power Snatch
7 Strict Pull-ups (weighted, if possible)

Prime

For Time: 3 Rounds
21 Wallballs 20/14
15 Pull-ups
9 Power Snatches 115/75
*12 minute time cap
Lifestyle
Strength: 4 Rounds for Quality
3 Hang Power Snatch
7 Strict Pull-ups (weighted, if possible)
For Time: 3 Rounds
21 Wallballs 20/14
15 Jumping Pull-ups
9 Hang Power Snatches 65/65
*12 minute time cap

 

Rehab Lower
Strength: 4 Rounds for Quality
10 Upright Rows
7 Strict Pull-ups (weighted, if possible)
For Time: 3 Rounds
21 Calorie Bike
18 Calorie Row
15 Pull-ups
*12 minute time cap

 

Rehab Upper
Strength: 4 Rounds for Quality
3 Broad Jumps
10 Ring Rows
For Time: 3 Rounds
21 Goblet Squats 70/53
15 Calorie Bike
9 Box Jumps 24/20
*12 minute time cap

Sunday 6.17.17

Sunday Power Hour

Strength
3 sets of the following complex: 3 Strict Press + 7 Push Press
Accessory: 3 Rounds For Quality
2 Turkish Get-ups (per arm)
50′ Waiter’s Walk (left)
50′ Waiter’s Walk (right)
1 minute Hollow Hold

Endurance

4 Rounds
4 minutes to complete: 600m run
3 minutes to complete: 400m run
2 minutes to complete: 200m run
3 minutes rest between rounds
-rest 5 minutes-
For Time
600m Row
400m Run
200m Walking lunge
400m Run
600m Row

 

Weightlifting Program

Today (Sunday) we will be starting our 8-week weightlifting program with Carly. The program will meet Sundays at 2pm and Tuesdays at 7:30pm. You can sign up for one day or both days, and the program provides the flexibility to go back-and-forth between days. If you are interested, please email Dan: dan@pennantcrossfit.com.

 

Friday 6.16.17

Performance
Front Squat: 7-5-3

Mr. Chow

For Total Reps: 3 Rounds
1 minute Front Squats 135/95
1 minute GHD Sit-ups
1 minute Bike
*rest 2 minutes between rounds

 

Lifestyle
Front Squat: 7-5-3
For Total Reps: 3 Rounds
1 minute Front Squats 95/65
1 minute Sit-ups
1 minute Bike
*rest 2 minutes between rounds

 

Rehab Upper
Same as Performance

 

Rehab Lower
Single-arm Dumbbell Row: 3 x 8 (per arm)
For Total Reps: 3 Rounds
1 minute Ski Erg
1 minute GHD Sit-ups
1 minute Bike
*rest 2 minutes between rounds

 

Friday Night 6:30pm Roulette: WHAT THE HECK IS ROULETTE?!?!

Roulette is our Friday 6:30pm class. Just like Russian Roulette, you have no idea what will happen. Sometimes the workouts are teams of 2, or teams of 3, or to be completed as an individual. The workouts will test and challenge you, but they are also designed to be fun.
With the warmer weather, we will be spending more time after roulette hanging out, using the grill and having some drinks!
This is open to ALL ability levels. We have literally had people come the week after finishing elements. We always scale accordingly. So, join us Friday at 6:30pm for our next Roulette, or come on by the gym for a fun Friday Night!

Thursday 6.15.17

Today is Bring a Friend Day!

McLovin

Teams of 2
For Total Reps: AMRAP 25
50 Calorie Row
60 Wallballs 20/14
50 Weighted Box Step Overs 50/35
*One partner working at a time, switch as needed.

 

Lifestyle
Same as Performance

 

Rehab Upper
Teams of 2
For Total Reps: AMRAP 25
50 Calorie Row
60 Goblet Squats 53/35
50 Weighted Box Step Overs 50/35

 

Rehab Lower
Teams of 2
For Total Reps: AMRAP 25
50 Calorie Row
60 Dumbbell Push Press 35/20
50 Calorie Bike

 

Endurance

For Total Reps: 2 Rounds
With a 4 minute clock
800m run
remaining time: Bike, for calories
With a 4 minute clock
600m run
remaining time: Wallballs 20/14
With a 4 minute clock
400m run
remaining time: Ski Erg, for calories
With a 4 minute clock
200m run
remaining time: DB Burpee Box Step ups 50/35
*rest 3 minutes between intervals and 5 minutes between rounds*

 

Friday Night 6:30pm Roulette: WHAT THE HECK IS ROULETTE?!?!

Roulette is our Friday 6:30pm class. Just like Russian Roulette, you have no idea what will happen. Sometimes the workouts are teams of 2, or teams of 3, or to be completed as an individual. The workouts will test and challenge you, but they are also designed to be fun.
With the warmer weather, we will be spending more time after roulette hanging out, using the grill and having some drinks!
This is open to ALL ability levels. We have literally had people come the week after finishing elements. We always scale accordingly. So, join us Friday at 6:30pm for our next Roulette, or come on by the gym for a fun Friday Night!

 

Wednesday 6.14.17

Weightlifting Wednesday

Bench Press: 10-8-6-4-2
Accessory: 3 Rounds for Quality
10 Dumbbell Strict Press
15 V-ups
10 Ring Rows
15 Dumbbell Curls
1 minute weighted plank hold
Optional Cash-out
For Time: 500m row

 

Lifestyle
Same as performance

 

Rehab Upper
Good Morning: 4 x 8

Accessory: 3 Rounds for Quality
10 Back Extensions
15 V-ups
10 Ring Rows
15 Dumbbell Curls
1 minute weighted plank hold

 

Rehab Lower
Same as Performance

 

Tuesday 6.13.17

Performance

Stifler

At 0:00
800m run
At 9:00
15 Deadlifts 245/165
75 Double Unders
15 Deadlifts 245/165
At 18:00
800m run
At 27:00
10 Power Cleans 155/105
75 Double Unders
10 Power Cleans 155/105
*Score it total working time. Goal is approximately 3 minutes of work on each interval.

 

Lifestyle
At 0:00
600m run
At 9:00
15 Deadlifts 205/145
75 Double Unders
15 Deadlifts 205/145
At 18:00
600m run
At 27:00
10 Hang Power Cleans 135/95
75 Double Unders
10 Hang Power Cleans 135/95
*Score it total working time. Goal is approximately 3 minutes of work on each interval.

 

Rehab Upper
Same as Performance

 

Rehab Lower
At 0:00
50 calorie bike
At 9:00
20/15 calorie row
20/15 calorie ski erg
20/15 calorie row
At 18:00
50 calorie bike
At 27:00
10 Renegade Rows 50/35 (per arm)
20/15 calorie ski erg
10 Renegade Rows 50/35 (per arm)
*Score it total working time. Goal is approximately 3 minutes of work on each interval.

 

Endurance

For Time
400m Run
20-5 Burpees
*This means: run 400m, then complete 20 burpees. Run 400m, then complete 19 burpees. Run 400m, then complete 18 burpees, etc. Continue until you have completed the round of 5 burpees

 

Is this my ginger ale?

Monday 6.12.17

Performance

Angie

For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete the reps as written: unpartitioned. 30 minute time cap.

 

Lifestyle
For Time
50 Pull-ups
60 Push-ups
70 Sit-ups
80 Squats
Complete the reps as written: unpartitioned. 30 minute time cap. If you do not have kipping pull-ups, complete the pull-ups as jumping pull-ups.

 

Rehab Upper
For Time
75/60 Calorie Ski Erg
75/60 Calorie Row
100 Sit-ups
100 Squats
Complete the reps as written: unpartitioned. 30 minute time cap.

 

Rehab Lower
For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Hip Extensions
Complete the reps as written: unpartitioned. 30 minute time cap.

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