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Blog

  • Saturday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 min AMRAP 7 Burpee Box Jump Overs (24/20) 14 Thrusters (115/75) 21 DURest 5:00 then… Metcon (AMRAP – Rounds and Reps) Partner WOD 15 min AMRAP 9 Burpee Box Jump Overs (24/20) 9 Hang Squat […]

  • Friday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting Bench Press (1×2) *Take 20 min to build to a 2RM Metcon Metcon (3 Rounds for time) Every 5 min for 3 sets 500m Row 10 Renegade Rows(50/35) 20 ALT Pistols*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

  • Thursday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting Deadlift (8×2) Every 75 sec for 8 sets at 80% of 1RM Metcon Metcon (Time) 5 RFT 6 Devils Press (50/35) 12 Box Jumps (24/20) 12 T2B

  • Wednesday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Metcon Metcon (4 Rounds for time) Every 8 min for 4 sets 20/15 Cal Bike or Row 20 DB Squat (50/35)(2 DBs) 20 DB Farmers Walking Lunge 400m Run

  • Tuesday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting Push Jerk (3,3,2,2,1,1,1,1) E2MOM *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – […]