(508) 481-2372 ali@pennantcrossfit.com

Monday 12.10.18

Mosquito

2 Rounds
3 Minute Max Reps at Each Station
Row
Ski
Bike
DB Burpee Box Step Overs 50/35
Lifestyle
Same as Performance
Upper Rehab
2 Rounds
3 Minute Max Reps at Each Station
Row
Bike
Row
DB Box Step Overs 50/35
Lower Rehab
2 Rounds
3 Minute Max Reps at Each Station
Row
Ski
Bike
KB Farmers Carry 53/35

Janet R

CrossFit Week of 12.10.18

Monday
2 Rounds
3 Minute Max Reps at Each Station
Row
Ski
Bike
DB Burpee Box Step Overs 50/35
Tuesday
Every 2 minutes x 5 Sets
12 T2B
50 – 100ft HS Walk
Rest 2 minutes
Every 2 minutes x 5 Sets
12 Pistols – alternating
3 – 5 Muscle Ups
Wednesday
7 Sets (Building)
Hang Power Clean + Power Clean + 2 Push Jerks
Accessory
Thursday
From 0:00 – 6:00 Complete
50/40 Cal Row
25 Pull-ups
From 6:00 – 12:00
25 Box Jumps 30/24
25 Hip Extensions
From 12:00 – 18:00
50/40 Cal Bike
25 Double KB Snatch 26/18
From 18:00 – 24:00
40/30 Cal Ski
Accumulate 90 seconds in plank
Friday
Back Squat
3 x 4 around 70% (2301 tempo)
2 x 2 around 85% (no tempo)
Conditioning: 14 – 12 – 10
Front Rack Lunges – alternating 135/95
Strict HSPU
Saturday
3 Rounds
Row 500m
10 Power Snatch 115/75
15 Burpees
15 Ring Rows
100 Double Unders
*22 minute cap*
Sunday Power Hour
4 Supersets
5 Pistols – per leg (banded if needed)
10 Split Squat – per leg (no weight)
4 Supersets
5 KB FR Step ups – per leg
20 Banded Hamstring Curls
4 Supersets
5 Landmine Press – per arm
10 Box Pike HSPU

Bootcamp Week of 12.10.18

Monday
3 Rounds: 3 Minute Max Reps at Each Station
Row
Ski
Bike
DB Burpee Box Step Overs 50/35
Tuesday
5 Rounds
10 Plate to Overhead 45/25
100ft Bear Crawl
-right into-
5 Rounds
10 V-ups
50 Double Unders
Wednesday
Every Minute on the Minute x 12
Minute 1 – Row for Cals
Minute 2 – 5 – 7 Strict Pull-ups (banded if needed)
Minute 3 – 10 – 12 Ring Rows
1 minute transition
Every Minute on the Minute x 12
Minute 1 – Bike for Cals
Minute 2 – 8 – 10 Double KB Front Squats 53/35
Minute 3 – 15 – 20 Air Squats
1 minute transition
Every Minute on the Minute x 12
Minute 1 – Ski For Cals
Minute 2 – 8 – 10 Double DB Bench Press
Minute 3 – 12 – 15 Push-ups
Thursday
5 Minute Clock
50/40 Cal Row
In remaining time max burpee box jump overs 24/20
5 minute rest
5 Minute Clock
45 GHD Sit-ups
In remaining time max burpee box jump overs 24/20
5 minute rest
5 Minute Clock
40 Heavy KB Swings
In remaining time max burpee box jump overs 24/20
*No pacing today, just go*
*Choose a weight on the KB swings that you can complete about 10 unbroken*
Friday
AMRAP25
25 Wall Balls
100ft Sandbag Carry
25/20 Cal Bike
500ft Shuttle Sprints
25 Medball Cleans
100ft HS Walk
Sunday
2 Rounds
20 Devils Press 35/20 – each hand
500m Row
30 DB Front Rack Lunges 35/20 – alternating
1000m Row
40 DB Thrusters 35/20
1500m Row
50ft DB Overhead Walking Lunge 35/20

Sunday 12.9.18

Power Hour

Every minute on the minute x 15

Minute 1 – 10 – 15 GHD Sit-ups

Minute 2 – 3 – 5 Jefferson Curls

Minute 3 – 10 KB Reverse Lunges – alternating

Every minute on the minute x 15

Minute 1 – 30 second side plank

Minute 2 – 30 second side plank

Minute 3 – 10 Z Press

Saturday 12.8.18

Pump You Up

Teams of 2
50 – 40 – 30 – 20 – 10
Bench Press 135/95
Power Clean 135/95
Strict Pull-up
*30 min cap*
Lifestyle
Teams of 2
40 – 30 – 20 – 10 – 5
Bench Press 115/75
Power Clean 115/75
Strict Pull-up (banded if needed)
Upper Rehab
Teams of 2
50 – 40 – 30 – 20 – 10
Box Jumps
Power Clean 135/95
GHD Sit-ups
Lower Rehab
Teams of 2
50 – 40 – 30 – 20 – 10
Bench Press 135/95
Cal Bike
Strict Pull-up

Friday 12.7.18

Friday is Friend Day!

Bring a friend to class THIS Friday

Pennant Holiday Party

This is one of our favorite events of the year and we hope that everyone can make it!
We purposely made the time earlier so people can attend other events they may have going on later that night.
Yankee Swap will start at 5pm!! $30 limit.
Food: Potluck style
We will be wrapping the gifts purchased for the children we
“adopt” from ‘Hope For The Holidays’
If you have any questions, please contact Ali (Ali@pennantcrossfit.com)

Hard Hat

Every 5 minutes for 5 sets
22/18 Cal Bike
10 DB Thrusters 50/35
Accessory
Lifestyle
Every 5 minutes for 5 sets
18/14 Cal Bike
8 DB Thrusters (choose weight to complete unbroken)
Upper Rehab
Every 5 minutes for 5 sets
22/18 Cal Bike
8 DB Hang Squat Cleans 50/35
Lower Rehab
Every 5 minutes for 5 sets
16/12 Cal Row
8 KB Push Press 53/35

Thursday 12.6.18

It Takes Two To Tango

3 Rounds
30/24 Cal Row
25 V-Ups
20/16 Cal Ski
10 Ring Rows
5 Burpee Box Get Overs
100ft Farmers Carry 70/53
*22 min cap*
Lifestyle
3 Rounds
25/20 Cal Row
20 V-Ups
15/12 Cal Ski
8 Ring Rows
4 Burpee Box Get Overs 30/24
100ft Farmers Carry 53/35
Upper Rehab
3 Rounds
30/24 Cal Row
25 V-Ups
25/20 Cal Bike
10 Hip Extensions
5 Burpee Box Get Overs 30/24
100ft Farmers Carry 70/53
Lower Rehab
3 Rounds
30/24 Cal Row
25/20 Cal Bike
20/16 Cal Ski
10 Ring Rows
10 DB Bench Press 50/35
100ft Farmers Carry 70/53

We are excited to add Nicole to our Nutrition Team!

Wednesday 12.5.18

Friday is Friend Day!

Bring a friend to class THIS Friday

Pennant Holiday Party

This is one of our favorite events of the year and we hope that everyone can make it!
We purposely made the time earlier so people can attend other events they may have going on later that night.
Yankee Swap will start at 5pm!! $30 limit.
Food: Potluck style
We will be wrapping the gifts purchased for the children we
“adopt” from ‘Hope For The Holidays’
If you have any questions, please contact Ali (Ali@pennantcrossfit.com)

 

Weightlifting Wednesday

4 Sets – Across
A. Squat Clean + Front Squat
B. 1 Strict Press + 2 Push Press (from rack)
*Complete 1 set of A, followed by rest, then 1 set of B, followed by rest.
Lifestyle
Same as Performance
Upper Rehab
4 Sets – Across
A. Squat Clean + Front Squat
B. 30 second plank hold (R side) 30 second plank hold (L side)
Lower Rehab
4 Sets – Across
A. 50 ft Waiters Walk – per side
B. 1 Strict Press + 2 Push Press (from rack)

The Pennant Annual Holiday Party is THIS Saturday 4-7pm!

Tuesday 12.4.18

‘Easy Come, Easy Go’

40 Deadlift 225/155
40 Burpees
40 Pull-ups
Accessory
Lifestyle
30 Deadlift 205/145
35 Burpees
25 Pull-ups
Upper Rehab
60/45 Cal Bike
40 Deadlift 225/155
30 Dumbbell Power Cleans
50/35
Lower Rehab
40 Push-ups
40 Pull-ups
60/45 Cal Bike

December Athlete of the Month: Katie Corliss

1. When did you start CrossFit and why?

I joined Pennant in January of 2017. Crossfit was something I had been interested in for a while and decided it was time I finally gave it a try. I’ve played sports my whole life, soccer, basketball and golf in high school, then rugby in college and really missed that team environment so crossfit seemed like it would be perfect!
2. What is you favorite movement?
My favorite movement is definitely the deadlift!
3. What is your least favorite movement?
Wall balls and burpees!
4. Tell us a little about your life outside the gym (family, job, hobbies, interests, etc)
I work as a Market Analyst at an insurance company. I enjoy running on days that I’m not in the gym but most of my free time is spent with my two young dogs, Cody and Murphy!
5. What were you doing before CrossFit?
I was going to a globo gym and always trying different classes. I also took up running more after college and signing up for half marathons as a way to stay in shape.
6. What were your goals when joining CrossFit and how have you achieved those goals?
My goals were pretty general when I started, really just hoping to get stronger and more in shape. I was looking for something that would challenge me and get me out of the same old gym routine that I had been doing for years and didn’t seem to be getting me anywhere. My goals have definitely changed during my time there as I’ve been able to become more in tune with my weaknesses and set out to work on those. I still have a ways to go in reaching some of my goals but I have certainly seen myself come a long way since joining Pennant. I go to class 3 days a week and have been trying to push myself more in workouts as well as using the days where I’m not at the gym to go for a run and work on my mobility. Nutrition is something I’ve been working on for years, I’ve tried many different diets but struggle with consistency. My most recent goals through the nutrition program were probably the ones that I’ve been most excited to hit!
7. How has CrossFit affected your life outside the gym?
Crossfit has changed my life for the better! I’m stronger and more confident in everything I do but it has also really changed my eating habits and the way I think about food!
8. What advice would you give to someone new to CrossFit or thinking about giving it a shot?
Just give it a try! Pennant is great at working with you as an individual to help modify workouts but also challenge yourself to continue growing! Believe in yourself and trust your coaches!

Katie, Pennant December Athlete of the Month!

CrossFit Week of 12.3

Friday is Friend Day!

Bring a friend to class THIS Friday

 

Pennant Holiday Party

This is one of our favorite events of the year and we hope that everyone can make it!
We purposely made the time earlier so people can attend other events they may have going on later that night.
Yankee Swap will start at 5pm!! $30 limit.
Food: Potluck style
We will be wrapping the gifts purchased for the children we
“adopt” from ‘Hope For The Holidays’
If you have any questions, please contact Ali (Ali@pennantcrossfit.com)
Monday
“Fight Gone Bad”
3 Rounds: 1 Minute Max Reps at each Station
Wall Balls 20/14
Sumo Deadlift High Pull 75/55
Box Jumps 20″
Push Press 75/55
Cal Row
*1 minute rest between rounds*
Tuesday
40 Deadlift 225/155
40 Burpees
40 Pull-ups
Accessory
Wednesday
4 Sets – Across
A. Squat Clean + Front Squat
B. 1 Strict Press + 2 Push Press (from rack)
Thursday
3 Rounds
30/24 Cal Row
25 V-Ups
20/16 Cal Ski
10 Ring Rows
5 Burpee Box Get Overs
100ft Farmers Carry 70/53 *22 min cap*
Friday
Every 5 minutes for 5 sets
22/18 Cal Bike
10 DB Thrusters 50/35
Accessory
Saturday
Teams of 2
50 – 40 – 30 – 20 – 10
Bench Press 135/95
Power Clean 135/95
Strict Pull-up
*30 min cap*
Sunday
Every minute on the minute x 15
Minute 1 – 10 – 15 GHD Sit-ups
Minute 2 – 3 – 5 Jefferson Curls
Minute 3 – 10 KB Reverse Lunges – alternating
Every minute on the minute x 15
Minute 1 – 30 second side plank
Minute 2 – 30 second side plank
Minute 3 – 10 Z Press

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.