(508) 481-2372 jeff@pennantcrossfit.com
Tuesday 10.16.18

Tuesday 10.16.18

Above Par

Performance

Accessory

3 Rounds
75 Double Unders
18 T2B
18 Wall Balls to high target

Lifestyle
3 Rounds
50 Double Unders
12 Toes to eye level
12 Wall Balls to high target

Upper Rehab
3 Rounds
75 Double Unders
18 GHD
18 Medball Cleans

Lower Rehab
20/16 Cal Row
1 minute plank hold
20 Push-ups

Meet Dr. Julianne Rickert from Platinum Physical Therapy!  She will be working with Pennant to help keep fitness Fun, Effective, and Sustainable!  Click here to check out how she can help!

Bring a Friend Day is Thursday!!  Let your friends experience how much fun Crossfit can be!

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Monday 10.15.18

Monday 10.15.18

Jacked In The Box

Performance
Bench Press
4 x 8
*Goal is same weight for all 4 sets*
*After each set complete 6 – 8 ring rows*

Rowing Intervals
4 Rounds
2 minutes on: 2 minutes off
*Goal is consistent amount of meters*

Lifestyle
Same as Performance

Upper Rehab
Deadlift
4 x 8
*Goal is same weight for all 4 sets*
*After each set complete 20 alternating lunges*

Conditioning same as performance

Lower Rehab
Strength same as Performance

Conditioning same as performance, but on Bike

Meet Dr. Julianne Rickert from Platinum Physical Therapy!  She will be working with Pennant to help keep fitness Fun, Effective, and Sustainable!  Click here to check out how she can help!

Bring a Friend Day is Thursday!!  Let your friends experience how much fun Crossfit can be!

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Bootcamp week 10.15.18

Bootcamp week 10.15.18

Monday

Rowing Intervals
8 Rounds
2 minutes on: 2 minutes off
*Goal is to consistent amount of meters and sustainability*

Tuesday

Every 6 minutes x 4 Rounds
40/30 Cal Bike
15 KB Hang Clean and Jerks 53/25 – each hand

Wednesday

“Filthy Fifty”
50 Box jump 20
50 Jumping pull-ups
50 Kettlebell swings 35/26
50 Walking Lunges – alternating
50 Knees to elbows
50 Push press 45/35
50 Hip Extensions
50 Wall Balls
50 Burpees
50 Double unders

Thursday

5 Rounds
10 Second Bike Sprint
10 KB Box Step overs – 53/35 each hand – 24/20

*Each Bike Sprint should be 100%*
*Rest 3-4 minutes between each interval*

Friday

AMRAP 10
8 Box Jumps 24/20
12/10 Cal Row
8 Burpees

Rest 2 minutes

AMRAP 10
15/12 Cal Bike
10 Medball Slams 14/10
20 Plate Hops

Rest 2 minutes

AMRAP 10
10 Sit-ups
10/8 Cal Ski
8 Ring Row

*This is a MAP style workout*

Sunday

5 Rounds
20/16 Cal Ski
Row 1000m
400m Run
25/20 Cal Bike

Sunday 10.14.18

Sunday 10.14.18

Power Hour

5 Sets not for time

20 – 25 Second L sit – unbroken
10 Hip Extensions (weighted if possible)
20 second star plank hold – per side
10 Arnold Press
5 – 10 Lateral Slingshot steps – each direction

Saturday 10.13.18

Saturday 10.13.18

Bitter End

Performance
Every 7 Minutes x 4 Rounds
10 Deadlift 275/175
30 Wall Ball
20 T2B

Lifestyle
Every 7 Minutes x 4 Rounds
7 Deadlift 225/155
25 Wall Ball
15 Knees to 90

Upper Rehab
Every 7 Minutes x 4 Rounds
10 Deadlift 275/175
30 Meball Cleans
20 V-Ups

Lower Rehab
Every 7 Minutes x 4 Rounds
10 Bench Press 155/105
12/10 Cal Row
20 T2B

Wicked WOD workout #1 is…

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Schedule Update!!  Our Sunday open gym will be held from 9:30am-11am from now on!

Friday 10.12.18

Friday 10.12.18

M.A.P.

Performance
AMRAP 15
6 Box Jump Overs 24/20
12 Ring Row
6 Burpee Box Step-up 24/20

Rest 5 minutes

AMRAP 15
15/12 Cal Row
12 KB swing 44/26
10 Reverse Lunges -alternating

Lifestyle
Same as Performance

Upper Rehab
AMRAP 15
6 Box Jump Overs 24/20
30 second plank hold
6 Burpee Box Step-up 24/20

Rest 5 minutes

AMRAP 15
15/12 Cal Row
12 Russian KB swing 44/26
10 Reverse Lunges -alternating

Lower Rehab
AMRAP 15
15/12 Cal Bike
10 Ring Row
6 Push-ups

Rest 5 minutes

AMRAP 15
15/12 Cal Row
12/10 Cal Ski
30 second plank hold

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Schedule Update!!  Our Sunday open gym will be held from 9:30am-11am from now on!

Thursday 10.11.18

Thursday 10.11.18

Show & Improve

Performance
Accessory

Every Minute on the Minute x 12
Minute 1 – Rope Climb Practice
Minute 2 – 25 Air Squats
Minute 3 – 4 – 6 Muscle Ups
Minute 4 – 12 – 15 DB Thrusters

*DB’s should be heavy but unbroken*

Lifestyle
Every Minute on the Minute x 12
Minute 1 – Rope Climb Practice
Minute 2 – 20 Air Squats
Minute 3 – 3 – 5 M.U. Transitions
Minute 4 – 10 – 12 DB Thrusters

Upper Rehab
Every Minute on the Minute x 12
Minute 1 – 10 KB Deadlifts (heavy)
Minute 2 – 25 Air Squats
Minute 3 – 45 second Hollow Body Hold
Minute 4 – 12 – 15 KB Front Squats

Lower Rehab
Every Minute on the Minute x 12
Minute 1 – Rope Climb Practice
Minute 2 – 4 – 6 Muscle Ups
Minute 3 – 45 second Hollow Body Hold
Minute 4 – 10 – 12 DB Push Press

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Schedule Update!!  Our Sunday open gym will be held from 9:30am-11am from now on!

Wednesday 10.10.18

Wednesday 10.10.18

Weightlifting Wednesday

Performance
Every Minute on the Minute x 7
2 Squat Snatches

Rest 3 minutes

Every Minute on the Minute x 7
2 Overhead Squats (from floor)

Rest 3 minutes

AMRAP 7
70 Bar Facing Burpee
In remaining time Max Overhead Squat 75/55

Lifestyle
Every Minute on the Minute x 7
2 Hang Squat Snatches

Rest 3 minutes

Every Minute on the Minute x 7
2 Overhead Squats (from floor)

Rest 3 minutes

AMRAP 7
45 Bar Facing Burpee
In remaining time Max Overhead Squat 45/35

Upper Rehab
Every Minute on the Minute x 7
2 Squat Cleans

Rest 3 minutes

Every Minute on the Minute x 7
2 Front Squats (from floor)

Rest 3 minutes

AMRAP 7
70 Bar Facing Burpee
In remaining time Max Overhead Squat 95/65

Lower Rehab
Every Minute on the Minute x 7
3 Bench Press (building)

Rest 3 minutes

Every Minute on the Minute x 7
3 – 5 Pull-ups

Rest 3 minutes

AMRAP 7
80/60 Cal Bike
In remaining time Max Dips

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Schedule Update!!  Our Sunday open gym will be held from 9:30am-11am from now on!

Tuesday 10.9.18

Tuesday 10.9.18

Circuit City

Performance
2 Minutes at each station
Cal Bike
Sandbag Cleans
Cal Ski
Medball Slams 20/14
Double Unders

Accessory

Lifestyle
Same as Performance

Upper Rehab
2 Minutes at each station
Cal Bike
Sandbag Cleans
Box Jumps 24/20
Cal Ski
Double Unders

Lower Rehab
2 Minutes at each station
Cal Bike
DB Bench Press 50/35
Cal Ski
Renegade Rows 50/35
Cal Row

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

Schedule Update!!  Our Sunday open gym will be held from 9:30am-11am from now on!

Monday 10.8.18

Monday 10.8.18

Big Shots

Performance
4 Sets
7 Unbroken Clean and Jerks
15/12 Cal Row
1 minute plank hold

*Rest 2 minutes between rounds*

Lifestyle
4 Sets
7 Unbroken Hang Clean and Jerks
12/10 Cal Row
40 second plank hold

Upper Rehab
4 Sets
7 Unbroken Power Cleans
15/12 Cal Row
1 minute plank hold

Lower Rehab
4 Sets
7 Unbroken Push Press
15/12 Cal Row
1 minute plank hold

Wicked WOD Sign-ups are at the Front Desk!  Take a second when coming in for a class to write your name on the sheet!  The Wicked WOD event is October 28th and doors open at 3:30pm!

Quarterly Meeting Sign-ups have begun!  Make sure to find the sign-up sheets at the Front Desk or in front of the Whiteboard to claim your spot!

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