Tuesday


CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

Weightlifting

15 mins

Power Snatch (5×2 @ 70-75% of 1RM Snatch)

*E2MOM for 5 sets

Metcon

Metcon (Time)

3 Rounds

400m Run

10 C2B (Rx+ Bar MU)

200m Run

20/15 HSPU (Rx+ Strict HSPU)

75 DU

*25 min cap

Menu Monday – Protein Energy Balls

IMG_1490

There are lots of different recipes floating around out there for Protein Energy Bites, but this one is so yummy, we just had to share!  This is essentially a great base recipe and you can customize it to your hearts desire!

Think all kinds of mix in options, like – craisins, coconut flakes, chopped almonds/cashews/pecans, or other dried fruits.  Or if you’re feeling dangerous, maybe some peanut butter or dark chocolate or caramel chips!  (Depending on how many add-ins, you may need to add a tablespoon or 2 of water to help everything combine a bit better.)  You can also switch out protein flavors.  Pictured above I used 1/4 c Isagenix Natural Chocolate IsaLean Pro & 1/4 c Cookies Isagenix Cookies & Cream IsaLean protein powder.

These can easily be gluten free by using gluten free rolled oats and dairy free by using a dairy free protein powder and my favorite dairy free chocolate chips (which I used above!).  These are great for a snack on the go or for a sweet treat that won’t carry the guilt!  They’re super easy to whip up, so grab these ingredients & get to no baking in your kitchen 🙂  Enjoy!

Protein Energy Balls

Ingredients

  • 1 c Rolled Oats
  • 1/2 c Protein Powder
  • 1/3 c Chocolate Chips
  • 1 tbsp Chia Seeds
  • 1/2 c Almond Butter (or nut butter of choice)
  • 1/3 c Honey

Directions

  1. Mix all ingredients together in a large bowl.
  2. Roll into balls.
  3. Store in refrigerator & enjoy!

Monday

CrossFit Pineville – CrossFit

If you aren’t willing to work for it, don’t complain about not having it.

View Public Whiteboard

Warm-up

15 mins

Weightlifting

20 mins

Pause Front Squat

*Take 20 min to build to a heavy 1-rep

*3 sec pause in bottom

Paused Front Squat (Take 20 mins to work up to a heavy 1-rep)

Metcon

Metcon (Time)

12-9-6

Thrusters (Rx+165/115)(115/75)

Strict Pull-ups (Rx+ 5 Strict Ring MU)

A Look Ahead : Programming Week of 09/18

sunday

Happy Sunday athletes!  Thanks to all that came out & participated in Beers & Burpees yesterday!!  It was an awesome, warm day & we’re always happy to support such a great event & charity with the amazing Charlotte CrossFit community!!  We’re already looking forward to next year!

Great work during deload week last week.  It’s always a good idea to take a break from the heavy percentages on the barbell here and there, although we were still working plenty hard last week!  This week, we’re back at it!  You have exactly 2 more weeks to collect BINGO’s!!  So get to it & as always, we’ll see you at the box!

Here’s your look ahead…

Monday – Paused front squats are up first this week!  We’re working up to a heavy single in 20 minutes.  Then, a couplet of heavy(ish) thrusters & strict pull-ups (or rx+ ring muscle ups)!

Tuesday – Power snatch, working doubles between 70-75% today!  Afterwards, 3 rounds of running, chest to bar, hspu & du!  25 min cap!

Wednesday – Back squat day!  Working through some percentages to some heavy singles between 90-95%.  We have 2 metcons to complete afterwards, first deadlifts & pullups, then wallballs & t2b.

Thursday – Starting with shoulder press today – working up to something heavy and retesting your 1RM.  A fun chipper awaits of rowing, Russian twists & running!

Friday – Warming up for front squats with some paused front squats!  Then sets of 6 front squats at 75% of your 1rm.  Another chipper today, this time rowing, kbs & goblet squats!

Saturday – This week’s partner WOD is in teams of 2 or 3!! Grab some friends & come ready to work!!

Sunday Oly with Becca – come work on those Olympic lifts with us!

RISE Look Ahead

Monday – Aerobic – 45 sec on/15 sec off

Tuesday – STRENGTH DAY!

Wednesday – Glycolytic – 20 sec on/10 sec off

Thursday – Glycolytic – 20 sec on/10 sec off

Friday – STRENGTH DAY!

Saturday – Aerobic – 1:30 on/20 sec off

Sunday Oly

CrossFit Pineville – CrossFit

View Public Whiteboard

Weightlifting

Power Snatch (Power Snatch + Hang Snatch)

5 sets at 75-80% of 1RM Power Snatch.

*Focus on speed and technique.

Power Clean (Power Clean + Hang Clean)

5 sets @75-80% of 1RM Power Clean

*Focus on speed and good technique.

Push Press (Push Press + 2 Jerks)

5 sets starting at 40% of max jerk.

Saturday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

Metcon

Metcon (Time)

Partner WOD

800 Meter Row

800 Meter Run

60 KBS (Rx+ 2/1.25)(1.5/1)

60 Wall Ball Shots (Rx+30/20)(20/14)

40 HR Push-ups (Rx+ HSPU)

40 Pull-Ups (Rx+ C2B)

20 Burpees

20 Overhead Squats (Rx+155/105)(95/65)

Fit Friday – Favorite F Word

friday

So many F words we love….FOOD, fitness, Friday, fun, family, friends, furpees, the list goes on 😉

Happy Friday athletes!!  Remember your goals over the weekend, remember why you started, remember it’s always about progress & not perfection!

We’ll see you at the box!

Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 mins

Weightlifting

20 mins

Zercher Reverse Lunge

3×10

Superset

3xME Strict Ring Dips

*Record best set

Zercher Front Rack Reverse Lunge (3×10)

Strict Ring Dips (3xME)

Metcon

Metcon (Time)

4 RFT

15 Burpee Box Jump Overs (24/20)

15 DB S2OH (50/35)

Thursday


CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 mins

Metcon

6/5/17 (Time)

20/15 Cal on Rower

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

100 DU

100′ Single Arm Overhead Walking Lunge (50/35)

100 DU

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

200m Run

*20 min time cap

Metcon (No Measure)

2 set NFT

150′ Double KB Front Rack Carry

Right into..

150′ Farmers Carry

*Rest approx 3 min b/t sets

*Go As Heavy As Possible without putting KBs down

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 mins

Weightlifting

20 mins

Three sets of:

Face Pulls x 30 reps

Rest 30 seconds

Standing Dumbbell Tricep Extension x 10-12 reps

Rest 30 seconds

Dumbbell Hammer Curl x 10-12 reps

Rest as needed

Metcon

Metcon (4 Rounds for time)

Every 6 min for 4 sets

100m Run

10 Burpees

15 T2B

20 Slamballs (30/20)

100m Run

*Rest with remaining time in each 6 min interval