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Pennant Crossfit
Attended Boston College Law School
Lives in Boston, MA
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Pennant Crossfit

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Wednesday 8/13
Squats: a. 6 x 2 Back Squat @ 80% of 1 RM b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep! 10 x 250m Row *2 Minute Rest between intervals *Perform 3-5 MU during each rest period
Squats: a. 6 x 2 Back Squat @ 80% of 1 RM b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep! 10 x 250m Row *2 Minute Rest between intervals *Perform 3-5 MU during each rest period
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Monday 8/11
Lifting: a. Establish a 1 RM Front Squat b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set Gymnastics: AMRAP 8 6 Strict HSPU 4 MU AMRAP 15: 3 Power Snatches 135#/95# 15 Wallballs 20#/14#
Lifting: a. Establish a 1 RM Front Squat b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set Gymnastics: AMRAP 8 6 Strict HSPU 4 MU AMRAP 15: 3 Power Snatches 135#/95# 15 Wallballs 20#/14#
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Friday 8/8
Lifting: a. 1 RM Clean & Jerk b. 5 RM OHS  c. Back Rack Lunge: 3 x 8 each leg Bell: 3 Rounds 21 Deadlifts 185#/135# 15 Pull-ups 9 Front Squats 185#/135#
Lifting: a. 1 RM Clean & Jerk b. 5 RM OHS  c. Back Rack Lunge: 3 x 8 each leg Bell: 3 Rounds 21 Deadlifts 185#/135# 15 Pull-ups 9 Front Squats 185#/135#
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Tuesday 8/5
Press/Accessory: A. 5 RM Close Grip Bench B. DB Bench: 4 x 10-15 C. Pendlay Row: 5 x 8-12 For Total Reps: Max reps Press 135#/95 Max reps L-pull-up Max reps shoulder press 115#/75# Max reps strict pull-up Max reps shoulder press 95#/65# Max reps chest-to-ba...
Press/Accessory: A. 5 RM Close Grip Bench B. DB Bench: 4 x 10-15 C. Pendlay Row: 5 x 8-12 For Total Reps: Max reps Press 135#/95 Max reps L-pull-up Max reps shoulder press 115#/75# Max reps strict pull-up Max reps ...
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Saturday 8/2
For time: 95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run
For time: 95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run
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Wednesday 7/30
Squats/Lifting: a. Build to a Heavy 2 Rep Hang Squat Clean (do not drop bar) b. 4 x 2 Hang Squat Clean @ 90% of a. c. Back Squat: 6 x 2 @ 80% For Time: 5 Rounds 10 Deadlifts 225#/155# 20 Wallballs 20#/14#
Squats/Lifting: a. Build to a Heavy 2 Rep Hang Squat Clean (do not drop bar) b. 4 x 2 Hang Squat Clean @ 90% of a. c. Back Squat: 6 x 2 @ 80% For Time: 5 Rounds 10 Deadlifts 225#/155# 20 Wallballs 20#/14#
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Tuesday 8/12
Press/Accessory: A. 1 RM Bench B. DB Skullcrushers: 4 x 10-15 C. Pendlay Row: 5 x 8 3 Rounds: 35-lb. dumbbell shoulder presses, 30 reps 35-lb. weighted pull-ups, 20 reps 35-lb. weighted dips, 10 reps
Press/Accessory: A. 1 RM Bench B. DB Skullcrushers: 4 x 10-15 C. Pendlay Row: 5 x 8 3 Rounds: 35-lb. dumbbell shoulder presses, 30 reps 35-lb. weighted pull-ups, 20 reps 35-lb. weighted dips, 10 reps
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Saturday 8/9
Lifting: a. 1 RM Clean & Jerk On a running clock, Begin at 0:00: 15-12-9 Squat Clean 135/95 Push Jerk Begin at 20:00: 4 Rounds for Time 21 WallBall 20#/14# 18 Pull Up 15 KB Swing 70#/53# 12 HSPU Begin at 45:00: 3 Rounds 10 Power Snatch 135#/95# 20 Pistols (...
Lifting: a. 1 RM Clean & Jerk On a running clock, Begin at 0:00: 15-12-9 Squat Clean 135/95 Push Jerk Begin at 20:00: 4 Rounds for Time 21 WallBall 20#/14# 18 Pull Up 15 KB Swing 70#/53# 12 HSPU Begin at 45:00...
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Wednesday 8/6

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Monday 8/4
Lifting a. 1 RM Snatch B. 5 x 1 @ 90% of a Gymnastics: A. MU Progression Practice B. EMOM x 7: 5 Burpees + 2-4 MU AMRAP 15: 10 Dumbell Thrusters 50#/30# (one in each hand) 50 DU
Lifting a. 1 RM Snatch B. 5 x 1 @ 90% of a Gymnastics: A. MU Progression Practice B. EMOM x 7: 5 Burpees + 2-4 MU AMRAP 15: 10 Dumbell Thrusters 50#/30# (one in each hand) 50 DU
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Friday 8/1
Squats: a. Establish a 1 RM Back Squat b1. Build to a 1 RM Power Snatch b2. EMOM x 7: 3 Power Snatches (Heavy) c. Barbell Step-up: 4 x 8 Each leg (heavier than last week) d. Glute Ham Raises: 4 x 10  AMRAP 12: 10 Burpees  25 DU
Squats: a. Establish a 1 RM Back Squat b1. Build to a 1 RM Power Snatch b2. EMOM x 7: 3 Power Snatches (Heavy) c. Barbell Step-up: 4 x 8 Each leg (heavier than last week) d. Glute Ham Raises: 4 x 10  AMRAP 12: 10 Bur...
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Tuesday 7/29
Press/Accessory: A. Strict Press: Build to a 1 RM B. Strict Press: 5 x 1 @ 90% of a. C. Close Grip Bench Press: 4 x 8 AMRAP 20: 3 Hang Power Clean 185#/135# 6 Strict Ring Dips 9 Box Jumps 30"/24" 27 DU
Press/Accessory: A. Strict Press: Build to a 1 RM B. Strict Press: 5 x 1 @ 90% of a. C. Close Grip Bench Press: 4 x 8 AMRAP 20: 3 Hang Power Clean 185#/135# 6 Strict Ring Dips 9 Box Jumps 30"/24" 27 DU
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Education
  • Boston College Law School
    2014
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Boston, MA
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I worked with Eddie who was very friendly, and genuinely interested in helping me find the right car. He helped me determine which was the best car and was very respectful and understanding when I asked if I could take the night to think about the decision before signing. He has also continued to periodically reach out and make sure I am happy with my car. I would highly recommend Volkswagen Gallery.
Public - a year ago
reviewed a year ago
Joe and Keith are great guys, very knowledgable of CrossFit, and run a great program. I've been coaching CrossFit for over a year and whenever I'm in the area I make sure CrossFit 299 is where I workout. There are some other CrossFit gyms that are closer to my family's house, but these guys are very welcoming and really know how to run a quality program for athletes of any level or experience.
Public - 2 years ago
reviewed 2 years ago
2 reviews
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