CrossFit Pineville Blog
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CrossFit Pineville advances the fitness, health & wellness for each gym member through encouragement & community!
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Metcon Metcon (5 Rounds for time)
Sprint Conditioning
5 sets
200m Run
400m Easy Recovery Jog
*Goal is to be at a 100% ME sprint on the last 200 and to get faster with each 200 ..read more
CrossFit Pineville Blog
4y ago
3 fun announcements for you today!! Get your order in, mark your calendars, and get signed up ASAP!!
First up… New t-shirts and tanks coming atcha!!
We’re pumped for a little tye-dye action this summer. We have men’s tanks and tees as well as women’s cropped tanks, tanks and flowy cropped tees. Hopefully, something for everybody Be sure to sign up for your preferred style and size on the box by the Wodify kiosk or send us a message with your order!
Second… Mark your calendars for Saturday, July 25th. Body Fat Test of NC will (finally, thanks Covid) be back ..read more
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Warm-up
Accumulate 2 min static hang from the bar
Then…
2 rounds
Push-up Plank Shoulder Taps x 20 each arm
Dead Bugs x 20
Cossack Squats x 20
Push-ups + Toe Taps x 10
Metcon Metcon (Time)
Pick Your Poison
Step 1: Choose 1
250/200 Cal Bike
Or
5500/5000m Bike
Or
5000m Run
Step 2: Choose 1
5 Burpees + 10 Air Squats
Or
8 DB Hang Clean & Jerk (50/35)
Or
10 Strict HSPU
On 3,2,1 go you will start your step 1 option, and then E3MOM you will perform 1 round of step 2 until distance is done ..read more
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Warm-up
2 sets of 30 sec of each movement
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Walk
*Station 3 – Kang Squats
*Station 4 – Side Plank Hold
*Station 5 – Cossack Squats
Weightlifting Back Squat (5×2)
E3MOM
*If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double.
Metcon Metcon (Time)
For time:
25 Pull-Ups
50 Wall Balls (20/14)
100 DU
50 Wall Balls
25 Pull-Ups
*15 min time cap ..read more
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Warm-up
5 Thoracic Bridge Each Side
then..
3 sets
5-10 Beat Swings
20 Banded Good Morning
then…
3 sets
20 sec Push-up Plank Shoulder Taps
20 sec Squat Jumps
Metcon Metcon (6 Rounds for reps)
30 min ALT EMOM (6 sets):
Minute 1 – 16 Alt Reverse Lunges with Dumbbell Suitcase Carry
Minute 2 – 20 SA DB Press (50/35) (10 Left + 10 Right)
Minute 3 – 20 Box Jump-Overs (24/20)
Minute 4 – 30 sec ME Kipping Pull-up (Rx+ Ring MU)
Minute 5 – Rest ..read more
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Warm-up
3 min Bike with Nose Breathing Only
then..
3 rounds
15 Air Squat
10 Push-up
5 Pull-up or Ring Rows
then..
With empty bar:
10 Strict Press + 10 Back Squats
Rest 15 seconds
5 Muscle Snatch + 5 Overhead Squat
Rest 15 seconds
5 Power Snatch + 5 Overhead Squat
Rest 15 seconds
5 Squat Snatch + 5 Snatch Balances
Weightlifting Shoulder Press (5,3,2,2,2,2)
E2MOM
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
Metcon Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Dumbbell Beas ..read more
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Warm-up
1000m Row
then…
3 sets
5 DL (Building up in weight for metcon)
20-30 sec HS Hold
Metcon Strict Diane (Time)
21-15-9
Deadlift (225/155)
Strict HSPU
*10 min cap
Accessories
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Single Leg KB RDL x 30 sec each leg
Station 2 – Band Pull-Aparts x 30 reps
Station 3 – L-sit Hang x 30-60 sec accumulated ..read more
CrossFit Pineville Blog
4y ago
CrossFit Pineville – CrossFit
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Warm-up
3 sets
1:00 Bike
:30 Dead Hang
:30 Bottom Squat Hold with Arms OH
Snatch Complex Warm-up
Weightlifting Hang Snatch (Hang Snatch + OHS)
*Every 90 sec for 10 sets
*First set is the empty barbell. Increase through sets
Metcon Metcon (Time)
5 RFT
6 OHS (135/95)
12 T2B
24 DU
*The OHS weight should be challenging but you should be able to do all 6 unbroken.
**15 min cap ..read more