CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

3 Sets:

Static Hang x 30-60 seconds (accumulate if needed)

Rest 15-20 seconds

Ring Support Hold x 20 sec + Catch (bottom of dip) x 10 sec

Rest 15-20 seconds

Wall Walks x 2-4

Rest 60 seconds

Samson Stretch x 30 sec each side

Upper Pec Stretch on Wall x 30 sec each side

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
American Swings

Rx KB (2.0/1.5)

Home Workout

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

50′ DB Lunges

10 HSPU

20 Alt DB step ups

50′ HSW (5 wall walks)

Accessories

Accessory armor

3 rounds

10 bent rows per arm

10 SL Glute bridges per leg

Rest as needed

A Look Ahead : Programming Week of 05/25

What a great day!!!  It may have been different than years past.  Outdoors, no Murph.  But we were TOGETHER!!  And for that, we are so thankful!  More to come guys.  This morning we gave it our all in honor and memory of those who actually gave all.  Blood, sweat, and tears and still nothing compared to those who made the ultimate sacrifice.  This will be a Memorial Day we will not soon forget!

Here’s your look ahead…

Monday – Memorial Day Maupin – In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004.

Tuesday – If you’ve got rings, another hero WOD is in store today.  Hero WOD Nate, 20 minutes of muscle ups, handstand push-ups, and kbs.

At Home WOD – We metcon first, followed by some core accessory work.  15 mins of weighted lunges, db stepups, and handstand walks (or wall walks).

Wednesday – Back squat day!  After, some intervals of bike cals, front squats, and deadlifts, oh my!

At Home WOD – Tempo goblet squats, feel the burn!  After, 3 3-min AMRAPs with some built in rest, so push it during the work intervals!  Finally, a little bent over row and single leg glute bridges to finish you off 😉

Thursday – A 30 minute AMRAP of rowing, double unders, suitcase carries, db/kb thrusters, and strict knees to elbow.  Steady as she goes!

At Home WOD – Every 5 minutes for 6 rounds – running, hspu, and wallballs.  The faster you go the more rest you get!

Friday – Floor press + strict pull-up work to start us off.  Then, a little chipper of doubles, push presses and push-ups.

At Home WOD – RISE up!  4 stations, 5 rounds.  1:05 on/25 sec off

Saturday – Another socially distanced outdoor WOD!!  Woohoo…we’re so glad to WOD with y’all again!

Sunday Endurance – Running for some different distances today with some rest built in!

We’re thankful for each and every one of you, the freedoms that we have in this great country, and as always, we can’t wait to see you at the box!

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 Rounds

100m Jog

5 Inch Worm with Push-up

20 Sec Hollow Hold

10 Cossack Squats

Metcon

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

Saturday

CrossFit Pineville – CrossFit

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Warm-up

50 Jumping Jacks

Into…

3 rounds

5 wall kick up

5 Cossack Squat each leg

5 Tempo Pushups (3 sec descent)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 HSPU

7 American KBS (1.5/1)

9 Goblet Squats

21 Dubs

Friday

CrossFit Pineville – CrossFit

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Warm-up

Monster Walk x 10 each leg

Sprinter Stretch x 10 each leg

Reverse Snow Angels x 20

DB Jefferson Curls x 20

Then..

2 sets

6 American Swings

6 SA KB Push Press

6 Goblet Lunges each leg

6 SA KB Thrusters

Gymnastics

ALT E2MOM for 3 sets of each

20 Weighted Step Ups (24/20)

10-20 Strict HSPU

5-15 Strict Chin-ups

Strict Handstand Push-ups (3×10-20)

Chin-ups (3×5-15)

Metcon

Metcon (2 Rounds for time)

2 sets for time

750/600m Row

20 T2B

40 Suitcase Walking Lunge (1.5/1)
*Rest 2 min b/t sets

*7 min cap per set

Home Workout

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

20 SA Sumo Deadlift High Pull (10 per arm)

20 Slam Balls

20 Russian Twists (20/side) with slamball

rest 1 min

Metcon (Time)

Accessory Armor

100 Jumping lunges

(50/leg)

Thursday

CrossFit Pineville – CrossFit

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Warm-up

Hip HInge Warm-up

Samson Stretch x 30 sec each side (focus on flexing and relaxing the glute through the 30 sec)

Frog Stretch x 1 min (move through cat/cow during 30 sec)

Feet Together Glute Bridge x 20

KB Dimmel DL x 20 reps

Then..

2 Round

10 SA KB DL (right)

10 Russian Twists

10 SA KB DL (left)

10 Russian Twists

Weightlifting

Hang Clean (1 Clean Lift Off + 1 Hang Clean + 1 Clean)

E2MOM for 10 sets

*Build to a heavy complex

Metcon

Metcon (Time)

For time:

15 Power Clean (155/105)

30 Push-ups

10 Power Clean

20 Push-ups

5 Power Clean

10 Push-ups
*10 min cap

Home Workout

Accessories

Explosive Work

3 rounds for quality

5 Slam ball Scoop Throw

5 Max Vertical jump knee to chest (reset each rep)

20 speed high knees

rest 1-2 min

Metcon

Metcon (4 Rounds for reps)

4 rounds (24 min)

45 sec on

15 sec off

Station 1: Air squat + reverse lunge each leg

Station 2: Shoulder tap + mountain climber

Station 3: Superman + Scap Pull down

Station 4: Table Toe Touch

Station 5: Slider Mtn Climber

Station 6: Glute Bridge Sliders
complete barefoot if possible

Metcon (4 Rounds for reps)

2 Rounds

2 min AMRAP Renegade Rows

rest 2 min

2 Min AMRAP Toes to KB

rest 2 min

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Overhead Prep

2 sets

10 Banded Pass Through

10 Reverse Snow Angels (Slow and Controlled)

3 sets

30-60 sec active hang

10 Plank Shoulder Taps

Gymnastics

15 min

Every 30 sec ALT for 3 min

Station 1: 3 False Grip Ring Pull-ups or Ring Rows

Station 2: 20 sec ME Push-ups

Rest 2:00

Every 30 sec for 6 min

1 Strict Ring MU or Strict C2B Pull-up

Metcon

Metcon (6 Rounds for reps)

3 times through

90 sec AMRAP

3 DB Devil’s Press (50/35)

6 DB Power Clean

9 DB Thrusters

Rest 90 sec

90 sec AMRAP

3 Burpees Over DBs

6 DB Clean & Jerk

9 DB Front Squats

Rest 90 sec

Home Workout

Metcon (No Measure)

RISE UP

1:20 on :30 off

1 time each station

4 times through

Station 1:

10 plank toe touches with pause at toe (5/side)

ME Bear Crawl remaining time

Station 2:

5 squat jumps

10 High knees (5/leg)

20 Air squats

Station 3:

KB/DB OH walking lunge 20′ (R)

5 Gob Squat

KB/DB OH Walking lunge 20′ (L)

5 Gob Squat

ME Inch worm pushups RT

Station 4:

AMRAP

Shuttle Run 20′

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Samson Stretch x 60 sec each side

Half Saddle Stretch x 30 sec each side

Followed by…

10 Cossack Squats each side

10 Kang Squats

Followed by…

2 rounds

30 sec Jump Squats

5 Spider Stretch each leg

Weightlifting

20 min

Back Squat (4,3,2,1,1,2,2,2,2)

E2MOM

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Rest 2:00 then..

EMOM for 4 sets

2 reps @ 80%

*Focus on speed out of the bottom on the 4×2

Metcon

Metcon (Time)

For time:

40 Wall Balls (20/14)(Rx+ 30/20)

20 Burpee Box Jump-Overs (24/20)

30 Wall Balls

15 Burpee Box Jump-Overs

20 Wall Balls

10 Burpee Box Jump-Overs
12 min cap

Home Workout

Metcon (AMRAP – Rounds and Reps)

Every 75 sec until you cant finish in time

10 wallballs

8 Burpees
15 round cap

rest remaining time inside 75 sec

*complete until you cannot finish all wall balls and burpees inside time frame

Accessories

4 rounds

double tabata

40 sec on 20 sec off

Flutter kicks

Hollow rocks

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 Rounds

10 Banded Pass Throughs

10 Arm Circles Forward/Backward

5 KB Windmills Each Arm

30 sec Active Bar Hang

Weightlifting

15 min

Shoulder Press (5×3)

*Build to a heavy 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Run

8 Strict Pull-ups

12 Strict HSPU

Home Workout

Dumbbell Z-Press (3x ME weak arm)

Start with weak arm, Complete as many reps as possible

then switch arms and complete the same number of reps

rest 2-3 min b/t sets

Metcon

Metcon (Time)

4 rounds

Round 1

15 Right arm DB thrusters

30 Alt V-ups

Round 2

15 Left arm DB thrusters

30 Alt v-ups

repeat both arms on more time

rest 2 min

4 Rounds

Round 1

10 SA (R) DB Snatch

20 Lateral hops over DB (over and back is 1)

Round 2

10 SA (L) DB Snatch

20 Lateral hops over DB

repeat both sides again
Rx+ dual DB

Accessories

Accessory Armor

100 banded pullaparts (for quality, not speed!)

every break complete 30 sec side plank each side