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Blog

  • Friday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting 20 min 3-Point Snatch (7×1) E2MOM *Build in weight over sets 1-5 *Same weight across sets 5-7 Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games […]

  • Thursday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Metcon Bergeron Beep Test (AMRAP – Rounds and Reps) EMOM for as long as possible: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees*If you don’t do 10 rounds make it a 10 min AMRAP Weightlifting 4 Rounds NFT DB Bench Press x 8-12 Rest 1 min […]

  • Wednesday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 10 min Gymnastics ALT Every 90 sec for 5 sets of each 3-10 Strict HSPU (Rx+ Strict Deficit HSPU) 3-10 Strict Pull-ups (Rx+ Bar MU) *Goal is to aim for same number of reps across all sets. *Add one more rep from last week. Strict Handstand Push-ups […]

  • Tuesday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting Front Squat (3,3,3+) *Percentages based off of 90% of new estimated 1RM 1×3@70% 1×3@80% 1×3+@90% Metcon Metcon (Time) For time: 50 Abmat 25 American KBS (Rx+ 2/1.25)(1.5/1) 40 Abmat 20 American KBS 30 Abmat 15 American KBS 20 Abmat 10 American KBS 10 Abmat

  • Monday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Metcon Dumbbell DT (Time) 5 Rounds 12 DL 9 Hang Power Clean 6 S2OH *50/35 DBs*12 min cap *Rest 8 min after cap then start new WOD Metcon (3 Rounds for time) 3 Sets 500m Row 400m Run Rest 3:00