CFP BLOG

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

Sunday Endurance

CrossFit Pineville – CrossFit

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Home Workout

Metcon (4 Rounds for calories)

Row or Run Conditioning

4 sets

3 min row hard at low damper

1 min row easy at high damper

1 min walking lunges

3 min row easy at low damper

1 min row hard at high damper
Rest 2 min b/t sets

*If running hard pace but maintainable for the time period.

Saturday

CrossFit Pineville – CrossFit

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Home Workout

Metcon (Time)

For time:

10 Rounds

10 Down Up (Burpee without pushup)

20 DB/KB S2OH (10 each arm)

20 DU

Right into…

100 Abmat Situps

Friday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Weightlifting

Bench Press (8×3)

*New set roughly every 90 sec

*At 75% of 1RM

*Focus on explosiveness off your chest.

Metcon

Metcon (Time)

5 RFT

12 ALT Pistols

9 Plyo Push-ups to 45# plate

6 Box Jump Overs (24/20)
12 min cap

Home Workout

Weightlifting

Dumbbell Bench Press (4 x ME)

Complete as many controlled reps as possible

to complete failure (record best set)

rest 30 sec, then db bent row

DB Bent Over Row (4 x 10-15)

Pause at top of pull

superset with db Bench press

rest 3 min between sets

Metcon

Metcon (Time)

5 RFT

12 Alt Pistols

9 Plyo Pushups

6 Box Jumps overs (24/20)

if no box, 12 lateral hops over kb

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (3 Rounds for reps)

9 min AMRAP

3 Burpees

3 Lunges

3 ALT Hang DB Snatch (50/35)(Rx+ 70/50)

6..

6..

6..

9…

Rest 3 min

9 min AMRAP

Row for Cals (Rx+ Bike)

Rest 3 min

9 min AMRAP

21 Wallballs (20/14)(Rx+ 30/20)

15 T2B

9 Air Squats

Home Workout

Metcon (AMRAP – Reps)

9 min amrap

3 single arm db dead lift

3 Alt Hang DB snatch

3 Gob Squat

6…

6…

6…

9…
On a running clock

0-9 min

Metcon (Time)

1 Mile run
min 12 to min 24

rest whatever time you have left til min 24

Metcon (AMRAP – Rounds and Reps)

9 Amrap

21 KBS

15 v-ups

9 KB sumo deadlift High pull
starting at min 24 complete 9 min amrap

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Paused Front Squat (1 Pause Front Squat + 2 Front Squats)

4 sets every 2:30

*Perform 1 pause front squat with 4 sec pause + 2 regular front squats.

*Try to match or exceed load from last week.

Metcon

Metcon (Time)

For time:

3 Hang Squat Cleans (135/95)

6 C2B

6 Hang SC

12 C2B

9 Hang SC

18 C2B

12 Hang SC

24 C2B

Home Workout

Weightlifting

Goblet Squat (4×5)

TEMPO!!

5 second descend

5 second pause

5 second ascend

5 second pause

Single Leg RDL (4 x 8/leg)

superset with squats

*rest as needed

Metcon

Metcon (Time)

For Time

3 Burpees Over KB (53/35)

6 Kb Clusters

6 Burpees over KB

12 Kb Clusters

9 Burpees over KB

18 Kb Clusters

12 Burpees over KB

24 Kb Clusters

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (2 Snatch Lift off + 1 Hang Snatch)

*E90 for 10 sets

*Start around 70% of 1RM and increase through sets. If you miss twice reduce the load and finish sets there.

Metcon

Metcon (Time)

3 RFT

300m Row (Rx+ 1k Bike)

60 DU

20 OHS (45/35)
*10 min Cap

Home Workout

Dumbbell Snatch (EMOM x 10)

Complete 10 Alt DB snatches each min

*focus on chest up/strong pull/sturdy catch, smooth transition

Metcon (Time)

3 RFT (rounds for time)

300 meter run (or row)

60 DU

20 Alt Single Arm OH DB Lunge (50/35)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (6 Rounds for reps)

30 min ALT EMOM

Station 1: 10/7 Cal Bike

Station 2: 20 Wallballs (20/14)

Station 3: 25 Push-ups

Station 4: 15 Box Jump Overs (24/20)

Station 5: 30 sec UB Ring Support Hold
*Score is total reps completed from all stations for 6 rounds

Home Workout

Metcon (6 Rounds for reps)

30 Min Alt EMOM

Station 1: 10 Shuttle runs (20′)

Station2: 20 Wallballs (gob squat)

Station 3: 25/15 Pushups

Station 4: 15 Box Jump overs (60 du/su if no box)

Station 5: 30 sec Hollow Hold
Score is total number of reps completed from all stations for 6 rounds

*30 sec = 30 reps

A Look Ahead : Programming Week of 03/23

It’s true, we are missing our fit fam right about now!  We miss seeing all your smiling faces, sharing in tough workouts together, and high fives on the way out.  There’s so much we don’t know right now.  But we’re certain Wednesday wasn’t goodbye, just a see ya later!!  We’re focusing on the good, the things we can control, and we’re making the best of it!  So we’re ready for the first full week of at home WODs!

We will continue to post normal ‘class workouts’, so depending on the equipment you have at home, you might be able to complete some of them as written.  We will also be posting the at home version every day along with a video explaining the workout, modification options, etc.  Be sure to join our private FB page for access to the videos!

We may not be able to see each other face to face, but the workout videos and selfies y’all have been sharing are making us so happy and proud!  Keep moving, keep the faith, keep tagging us!  We can’t wait to see y’all at the box in a few short weeks!  Here’s your look ahead…

Monday – We’ve got a 30 min alternating EMOM to start our week off!  Biking, wallballs, push-ups, box jump overs and ring support holds.

At home version – shuttle runs, wallballs or goblet squats, push-ups, box jump overs or jump ropes, and hollow holds.

Tuesday – Snatch work up first!  Then, 3 rounds of rowing, doubles, and overhead squats.

At home version – KB or DB snatch EMOM, followed by 3 rounds of running, doubles, and single arm DB (or KB) overhead lunges.

Wednesday – Front squat day!  Paused front squat + front squats.  Afterwards, hang squat cleans + chest to bar pull-ups!

At home version – Tempo goblet squats and single leg RDLs.  Afterwards, burpees over the kb and kb clusters!

**Coach Alex will be hosting fABtastic via Zoom this Wednesday at 5:30pm!  The link will be posted in our private FB page on Wednesday!**

Thursday – Three 9-min AMRAPs for the class or at home version!  Get ready for some sore legs!

Friday – Bench press up first!  After, 5 rounds of pistols, plyo push-ups and box jump overs.

At home version – DB bench press + db bent over row!  After, 5 rounds of pistols, plyo push-ups and box jump overs (or lateral hops over a KB).

Saturday – Missing our old partner WODs?  Just facetime a friend and make it your own partner WOD 😉

These are strange times friends, but we’re in this together!  Please, reach out if you need anything!!  We love you guys, stay healthy and well!

Sunday Endurance

CrossFit Pineville – CrossFit

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Home Workout

Metcon (No Measure)

Run Conditioning

1:00 Walk

:30 Run

1:00 Walk

1:00 Run

1:00 Walk

1:30 Run

1:00 Walk

2:00 Run

1:00 Walk

2:30 Run

1:00 Walk

3:00 Run

1:00 Walk

3:30 Run

1:00 Walk

4:00 Run

1:00 Walk

4:30 Run

1:00 Walk

5:00 Run
Total work time of 37:30.

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Home Workout

Metcon (3 Rounds for reps)

8 min AMRAP

KBS

ALT Gob reverse lunge

Burpee Over KB/DB

Rest 4 min

8 min AMRAP

Single arm thrusters right arm

Single arm thrusters left arm

Burpees Over KB/DB

Rest 4 min

8 min AMRAP

Pullups

Pushups

Sit-ups
All amraps begin with 6 reps of each movement, add 2 reps for each movement each round completed

I.e

6 kbs

6 gob lunges

6 burpees over kB or dB

Then..

8,8,8

10,10,10

Continue until the 8 min mark