CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

2 sets of :20 on / :10 off

– Single Arm Plank (Right arm first set then left on second)

– Cossack Squats

– Side Plank (Right first set and then left on second)

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Squat Jumps

– Donkey Kicks

**T2B Progressions**

Metcon

Metcon (5 Rounds for reps)

25 min ALT EMOM

Minute 1 – 20/15 Cal Row

Minute 2 – 40 DU

Minute 3 – 15/10 Cal Assault Bike

Minute 4 – 20 T2B

Minute 5 – 20 Russian KBS (1.5/1)(Rx+2/1.25)

Home Workout

Metcon (6 Rounds for reps)

Alt emom x 30 (6 rounds)

1: 8/8 Dumbbell floor press

2: 40 sec plank hold

3: 40 double unders

4: 8 pike pushups (rx+ S.Hspu) + max effort pushups remaining time

5: rest

Thursday

CrossFit Pineville – CrossFit

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Warm-up

2 Rounds

10 KB High Pulls per arm

10 KB Press per arm

5 KB Windmills per arm

Then..

Dead Hang from bar x 30-60 sec

Wall Slides x 5

Pull-ups x 10

Then

2 sets

10 Dead Bugs

30 sec HS Hold

Weightlifting

Shoulder Press (4×4)

E2MOM

*Build through the sets

Right into…

Push Press (4×4)

E2MOM

*Build through sets

Metcon

Metcon (3 Rounds for time)

Every 6 min for 3 sets

500m Row

50 Air Squats

25 Push-ups (Rx+ HSPU)

Home Workout

3 rounds

Seated DB z press x 6/6 each arm

Bent over dB row 10/10

Banded pull apart x 25

Rest 2 min

Metcon (3 Rounds for time)

The Murph experience

Every 6 min for 3 rounds

400 meter run

50 air squats

25 pushups (rx+ S Hspu)

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

Ankle Circles/Flextion x 90 sec each side

Twisted Lizard Stretch x 90 sec each side

2 sets

Angry Gorilla x 5

Single Leg Jumps x 10 each leg

Bottom Squat Hold x 30 sec

Weightlifting

Back Squat (5,5,3,2,2,10)

E2MOM

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 10 reps @ 70-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Bar MU

6 Strict HSPU

12 Box Step-ups (24/20)

Home Workout

4 rounds

8/8 tempo gob Cossack squat

Right into

1 min goblet wall sit

Rest 2 min

Metcon (Time)

Gumby

400 meter run

80 alt DB hang clean and jerk

400 meter run

80 wall balls

400 meter run

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 min easy bike

Then..

2 rounds

20 Banded Good Mornings

20 Bird Dogs

2 Wall Walks

Then..

Barbell Complex Warm-up

Low Hang Clean & Jerk (8×1)

E2MOM for 8 sets

*Start around 60% of 1RM C&J and build through sets

Weightlifting

Metcon

Metcon (Time)

For time:

40/30 Cal Bike

40 Burpee Pull-ups

Home Workout

Metcon (AMRAP – Rounds and Reps)

Til Death, Do We Part

E2MOM until you can no longer complete reps inside time

6 V-ups

6 pushups

6 Alt DB Snatch-ters (power snatch, plus thruster) (50/35)

rest remaining time

Each round add 2 reps to each movement

Round 2, 8-8-8

Round 3, 10-10-10

Round 4, 12-12-12
Choose a weight you feel very comfortable cycling for high reps

Accessories

Midline Strength

3 rounds

KB front rack carry 100′ right arm

KB farmer carry 100′ right arm

repeat with left arm

rest 1-2 min

Choose a KB you can go UB holding

A Look Ahead : Week of 06/22

Happy Father’s Day to all our awesomely fit dads out there!!!  You all set such an awesome example for your little ones, prioritizing your health and wellness, walking the talk, and putting in the work!  We hope you had a great day being celebrated by your little (or big) ones!

Somewhere back towards the beginning of quarantine, we began opening up the WODs in Wodify to be viewed up to 5 days in advance.  Woohoo!  Since they are viewable, it seems the look ahead is a bit redundant 😉  Let us know if you’re not sure how to view the workouts in your Wodify app and we will happily show you.

RISE workouts are now viewable in Wodify as well!  With limited class sizes, if you can’t hop into your preferred class time, you might be able to hop into the next available class (CrossFit or RISE) and this way you have all the workouts to view and decide which you want to do for the day.

We are back to regular hours starting Tuesday!  Be sure to reserve your spot in Wodify – CrossFit classes are capped at 12 and RISE classes are capped at 8.  You can reserve as early as 5 days out.

It’s time, let’s do this!!!

Saturday

CrossFit Pineville – CrossFit

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Warm-up

Russian Baby Makers x 10

Downward Dog Calf Floss x 10 each leg

2 sets

100m run

Forward and Back Legs Swings x 10 each leg

5 HSPU Kick ups

Lateral Leg Swings x 10 each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50 Air Squats

100m Run

50 Russian KBS (1.5/1)(Rx+ 2/1.25)

100m Run

50 KB Push Press (1.5/1) (2/1.25)
Rest 3 min then…

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

10 HR Push-ups (Rx+ Strict HSPU)

10 180 Jump Squats

10 KB SDLHP (1.5/1)(Rx+ 2/1.25)

Friday

CrossFit Pineville – CrossFit

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Warm-up

2 sets

30 sec Air Squats

30 sec Sprinter Stretch Each Side

15 Reverse Snow Angels

5 Barbell Jefferson DL

Then….

Barbell Complex/Position Warm-up

Weightlifting

Hang Clean & Jerk (8×1)

E2MOM for 8 sets

*Start at 65% and increase through sets.

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRAP

30/20 Cal Bike Buy-in

ME Burpees in remaining time

Rest 3 min b/t sets
*Score is total burpees completed each round

Home Workout

Metcon (Time)

3 rounds for time

25/20 cal bike or 400 m run

20 wallball(20/14)(30/20)

5/5 SA DB manmakers (50/35)(70/45)

Accessories

3 rounds

30 sec to 1 min handstand hold (challenge yourself!!)

8-12 hammer curls per arm

Rest as needed

Thursday

CrossFit Pineville – CrossFit

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Warm-up

Thoracic Bridge x 5 each side with a 5 sec hold

Samson Stretch x 1:00 each Side

Squat Hip Opener x 2:00

Then…

2 sets

20 Banded Good Mornings

20 Bird Dogs

2 Wall Walks

Weightlifting

3 sets:

Deadlift x 6-8 reps

Rest 20 seconds

Tall Box Jumps x 6 reps

Rest 3 minutes

Deadlift (3×6-8)

*Start first working set around 60-70% and increase

Metcon

Metcon (Time)

For time:

800 Meter Run

20 Thrusters (95/65 lbs)

20 Ring Dips

15 Thrusters

15 Ring Dips

10 Thrusters

10 Ring Dips
15 min cap

Home Workout

Metcon (10 Rounds for time)

Full Throttle

Every 3:00 x 5

100 meter sprint

15 abmat sit-ups (RX+ v-up)

100 meter sprint

Rest 3:00

Every 3:00 x 5

100 meter sprint

10 Burpee Slam balls (30/20)

100 meter sprint

Accessories

3 rounds

40 sec hollow hold

15/15 weighted Russians

10/10 side plank twists

Rest 2 min

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Overhead Movement Prep

2 sets

Wall Hinge Stretch x 30 sec

Active Bar Hang x 30 sec

KB Windmill x 5 each side

Then..

Jerk Balance

2×3 (stay light and focus on mechanics)

Tall Jerks

2×3 (stay light and focus on mechanics)

Weightlifting

5 sets

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

*Build to a 5RM for both

Z-Press (5×5)

Weighted Pull-ups (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 DU

10 S2OH (95/65)

10 C2B

Home Workout

Metcon (3 Rounds for reps)

Garage War (50/35)

3 rounds for reps

1 Min Max effort each station

SA DB Thruster

SA Alt DB Power Clean

Lateral Hop over DB

SA DB Push Press

Pushups

rest

Accessories

4 rounds

6/6 per leg

Weighted curtsy lunge

Weight single leg RDL

SL Glute bridge

rest as needed