WOD - Class Programming
CF Pisgah Class Programming
“Life is either a daring adventure or nothing at all.” - Helen Keller
CF Pisgah follows the CrossFit Affiliate Program programming. You can see what we’re working on in class today at CrossFit.com.
Sunday, January 18
Announcement:
Special MLK day schedule, Monday, Jan. 19
5:30am
12pm
4:30pm
no 7:30am or 5:30pm
RSVP’ing for Saturday classes is really helpful for coaches and planning equipment, layout, and how a class can best run. Our crew is great about RSVP’ing during the week. Not so much on Saturdays. Thanks for helping us with this!
rx
Every 3:00 for 5 sets:
5 push presses
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout accessory
AMRAP 5:
Max strict pull-ups
– Every time you break perform a 30-ft high-hips bear crawl.
CF Pisgah Class Programming
“Life is either a daring adventure or nothing at all.” - Helen Keller
CF Pisgah follows the CrossFit Affiliate Program programming. You can see what we’re working on in class today at CrossFit.com.
Sunday, January 11
“Life is either a daring adventure or nothing at all.” - Helen Keller
Announcements:
Starting tomorrow, we’ll defer to the daily WOD announcements on CrossFit.com. If you’d like to know what we’re doing in classes the following day, you’ll want to sign up for their daily email HERE. Scroll to the bottom of the page to enter your email.
We’ll still send the occasional email with announcements and CF Pisgah-specific info!
WOD
rx
5 rounds for time of:
15 front squats (75/115 lb)
60 double-unders
Score: Total time
intermediate
5 rounds for time of:
15 front squats (65/95 lb)
30 double-unders
Score: Total time
beginner
5 rounds for time of:
10 front squats (35/45 lb)
30 single-unders
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
50 weighted GHD hip extensions
Saturday, January 10
“Don’t blame. Take ownership.” - Ben Bergeron
Announcements:
The CrossFit Open is coming in late February. We’ll be splitting up into teams again this year, having some friendly competition between classes. Should be fun! Stay tuned for more info as we get closer.
WOD
rx
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)
Score: Total time
intermediate
24-18-12-6-3 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (20/35 lb)
Score: Total time
beginner
18-12-6-3 rep for time of:
Cal row
Burpees
Alternating hang DB snatches (10/15 lb)
Score: Total time
partner version
AMRAP 25 (any split of work) of:
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)
Skill Work
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
Friday, January 9
“Character begins with calm. Not the absence of emotion - but the ability to return to center when everything around you spins. As the seas get rougher, the captain gets calmer.” - Ben Bergeron
Announcements:
For future daily WOD announcements, sign up for the daily emails from CrossFit.com (scroll to the bottom of the page to sign-up).
Hey, CrossFit has an app. Download it. It has a free “Progress” tracker where you can log tons of 1 rep maxes and/or wod scores/times for tons of CF workouts. If you’re looking or an easy way to keep up with all the data you’re creating in the gym, this is a good option.
If you’re up for spending a little bit of money each month, I recommend the “Beyond the Whiteboard” app. It has a ton more functionality, is easy to use, and the daily CrossFit workouts are pre-loaded into the app!
After you do that, get off your phone! Real life is way more interesting.
WOD
rx
3 rounds:
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges
1:30 rest
intermediate
3 rounds:
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps knees-to-chest
1:30 rest
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps walking lunges
1:30 rest
beginner
3 rounds:
On a 1:00 clock:
Bear crawl (50 ft)
Max-reps hanging knee raises
2:00 rest
On a 1:00 clock:
Bear crawl (50 ft)
Max-reps walking lunges
2:00 rest
Skill Work
Post-workout accessory
3 sets:
10 ATY raises
20 banded pull-aparts
Thursday, January 8
Announcements:
For future daily WOD announcements, sign up for the daily emails from CrossFit.com
Click the link, scroll all the way down to the bottom of the page and find the “subscribe to the workout of the day” box) if you haven’t already. Since we’re aligned with them on programming now, this may soon replace our daily Pisgah emails (except for occasional announcements or gym-specific updates).
The daily CrossFit.com WOD emails hit your inbox later (closer to 8pm than our current 4pm), but they include lots more resources, videos, and information.
WOD
rx
AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.
intermediate
AMRAP 10:
1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.
beginner
AMRAP 10:
1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
Wednesday, January 7
“Done is better than perfect. A 1k run has more in common with a 10k run than a 0k run.”- Ben Bergeron
Announcements:
As we’re now following CrossFit.com programming, there are MANY resources available to you as an athlete. I’m excited to share these with you over the next few days.
Today’s homework: Sign up for the daily emails from CrossFit.com (click the link, scroll all the way down to the bottom of the page and find the “subscribe to the workout of the day” box) if you haven’t already. Since we’re aligned with them on programming now, this may soon replace our daily Pisgah emails (except for occasional announcements or gym-specific updates).
The daily CrossFit.com WOD emails hit your inbox later (closer to 8pm than our current 4pm), but they include lots more resources, videos, and information.
WOD
rx
3 rounds for time of:
800-m run
80 air squats
intermediate
3 rounds for time of:
600-m run
60 air squats
beginner
3 rounds for time of:
400-m run
25 air squats
Skill Work
Post-workout accessory
Accumulate:
50 weighted AbMat sit-ups
Tuesday, January 6
“Your surroundings set your standards. Your environment matters. Make it easier to follow through and follow your commitments. Remove junk food from your home. Join a gym that you pass on your commute. Surround yourself with people who value and act in alignment with your goals. Leave your phone in a different room when going to bed.”
- Ben Bergeron
Announcements:
As we’re now following CrossFit.com programming, there are MANY resources available to you as an athlete. I’m excited to share these with you over the next few days.
First off, our daily WOD and programming is available for view on the main CrossFit.com site, which has tons of videos, descriptions, scaling options, variations, at-home versions, etc., that will accompany what we’re doing in the space each day.
Bookmark or reference www.crossfit.com/workout as an excellent resource to accompany your prep for each class. Then click on the day you want to explore and learn more about. From the main crossfit.com site, just go to “workouts,” and then “workout of the day” to get to the same place.
Enjoy!
WOD
rx
For time:
2:00 plank hold
30 box jump-overs (20/24 in)
100-m DB farmers carry (35/50 lb)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.
Score: Total time
intermediate
For time:
2:00 plank hold
30 box jump-overs (20/24 in)
100-m DB farmers carry (20/35 lb)
2:00 plank hold
20 box jump-overs
100-m DB farmers carry
2:00 plank hold
10 box jump-overs
100-m DB farmers carry
– Use two dumbbells.
Score: Total time
beginner
For time:
1:00 plank hold
20 box step-up overs (12/20 in)
100-m DB farmers carry (10/15 lb)
1:00 plank hold
15 box step-up overs
100-m DB farmers carry
1:00 plank hold
10 box step-up overs
100-m DB farmers carry
– Use two dumbbells.
Score: Total time
Skill Work
Post-workout accessory
8 sets:
:20 push-ups
:10 rest
Monday, January 5
“Create one goal, not ten. Not everything at once. One habit. Master it.” - Ben Bergeron
Announcements:
Phew. The holidays are behind us. We’re back to a regular class schedule. Excited to get back in a rhythm. Welcome to 2026!
I’ve really liked the programming that we’ve used (CF Linchpin, from Pat Sherwood) for the last few years. This week, and maybe next, I want to experiment with programming from CrossFit HQ, which I also like and has some small advantages over Linchpin. I think they are both great, but I’m going to take us down this road for a bit and then get a temperature check from the staff and from you to see how we want to move forward for the rest of ‘26. You’ll see some small changes on the WOD descriptions and whiteboard, but for the average member, you probably won’t notice much of a difference, if any!
Ok, here we go. Have a great week!
WOD
On a 20:00 clock:
For load:
1 snatch
Sunday, January 4
“It takes courage to grow up and become who you really are.” — E.E. Cummings
Warm-up (NTE 10’)
2-3 Rounds, not for time, of
:
50 single-unders or double-unders
20 seconds of banded steps forward and backward
6-8 hip & back extensions
10 squats (squat therapy style- see video below)
10 pass throughs with pvc pipe (feel free to use a light band if it treats your shoulders better)
1 x Clean warm-up with empty bar (45/35)
Accessory
Before WOD:
8 mins of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed. Don’t be in a hurry or count reps. Quality!
Movement Demos
After WOD, if time:
For quality:
50 Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30-50 reps
You choose box height & loading.
Movement Demos
WOD
3 rounds for time of:
10 Clean and Jerk, 135/95 lbs
1 Post Run or 50 Double Unders (100 singles)
Athlete Instructions
For time, or not.
Cool Down
Calves & Foam Rolling
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Friday, January 2
“You are never too old to reinvent yourself.” —Steve Harvey
Announcement:
We’re back to the normal schedule for the new year. Let’s go.
Warm-up (NTE 10’)
Not for time:
2 minutes of biking, jogging or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups
3 inchworm push-ups (see video below)
2 minutes of biking, jogging or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
6 toes-to-bar
5 burpees
Accessory
Before WOD:
For quality:
L-Sit Hold, 50 secs
50 Toes-to-bars
50 Sit-ups
50 Ring Rows
Athlete Instructions
Rest as needed before WOD.
Movement Demos
WOD
3 rounds for time of:
12 Burpees
12/8 Air Bike Calories
Goals
Super Fitness Robot time / rounds:
Burpees and Air Bike- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees and Air Bike- 6:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.
Thursday, January 1
“Any new beginning is forged from the shards of the past, not from the abandonment of the past.” —Craig Lounsbrough
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Thursday: No classes. We’ll post a workout that folks can come in and do during open gym. Reach out if you need a door code! Ben will be at work but will try and respond ASAP. Feel free to reach out Wednesday PM for Thursday access if you know you’ll want to come in.
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
1 set:
:30 single-unders
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
– Rest :10 between movements.
1 set:
:30 single-single-double
:30 pike push-ups (floor)
:30 up-downs
– Rest :10 between movements.
1 set:
:30 double-unders
:30 burpees
– Rest :10 between movements.
Accessory
After WOD, optional:
1 set:
200-m double-DB front rack walk
50 good mornings or glute bridge (weighted or unweighted)
WOD
AMRAP 20 with a partner:
50 double-unders (single unders)
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Scaled: 50 single unders (Same rep # as Rx. No multiplier)
Cool Down
2 sets:
:30 forearm stretch
:30 calf stretch/leg
Wednesday, December 31
“Celebrate endings—for they precede new beginnings.”
— Jonathan Huie
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: No classes. We’ll post a workout that folks can come in and do during open gym.
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
AMRAP 9’, easy pace, of:
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lateral banded steps
8 Kettlebell russian swings, light load recommended
6 Kettlebell bent over rows, L-arm
6 Kettlebell bent over rows, R-arm
20 seconds of rest
Accessory
3 RFQ of:
Farmer Carry, pick load, 100 ft
Landmine Twist x 12
Side Plank x 1:00 L/ 1:00 R
Movement Demos
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Goals
Super Fitness Robot time / rounds:
Men- 3:30 or less per effort
Women- 4:00 or less per effort
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 3:50 or less per effort
Women- 4:30 or less per effort
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Tuesday, December 30
“It’s never too late—never too late to start over, never too late to be happy.”
— Jane Fonda
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Tuesday: 7:30a, 5:30pm
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: 12pm (I don’t have a coach for this one yet, so this is still TBD)
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 squats (squat therapy style) (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 thrusters
Accessory
After WOD:
3 RFQ, superset
Weighted Kickstand Squat x24 (12R/12L)
Dumbbell Row x 12
Movement Demos
WOD
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs
2 Rope Climbs, 15 ft (sub 6 rope lowers or 12 Pull-Ups)
Athlete Instructions
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
12:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
17:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, December 29
“Write it on your heart that every day is the best day in the year.”
— Ralph Waldo Emerson
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Monday: Normal schedule
Tuesday: 7:30a, 5:30pm
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: 12pm (I don’t have a coach for this one yet, so this is still TBD)
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
2 Rounds, not for time, of:
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
8 stiff-legged deadlifts
8 glute bridges
20-30 seconds of banded marching
6 hip & back extensions
8 push-ups (regular or on your knees)
Accessory
After WOD, optional, if time:
3RFQ, superset:
Dumbbell Skull Crusher x12
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Movement Demos
WOD
“McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father, Steven McGhee of Myrtle Beach, S.C., his mother, Sherrie Battle McGhee, and his brother Zachary.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 18.5 Rounds or more
Women- 17 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 14 Rounds
Women- 13 Rounds
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Foam Roller, Back, lats, etc
Sunday, December 28
The best way out is always through.
Warm-up (NTE 10’)
3 Sets
Dual Bottoms Up KB Rack Carry x 20m
Scapular Push Ups on Elbows x 10
Active Bar Hang x 30sec
Banded Face Pull x 12reps
Accessory
A1) Wide Grip Bench Press: 31X0; 10-12reps;
rest 60sec x 3 Sets
A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x
3 Sets
B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec
x 3 Sets
B2) Body Row: 30X0; 12-14reps; rest 60sec x 3
Sets
15min
30sec Bent Hollow Hold
3 Wall Walks
6 Strict Pull Ups
9 Ring Push Ups
30sec Dual KB Rack Carry
Consistent effort
Saturday, December 27
I dwell in possibility.
Warm-up (NTE 10’)
2-4 minutes of easy biking, jogging or rowing
-then-
3 Rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups or ring rows
5 sit-ups or hanging knee raises
30 seconds of bike, jogging, or rowing (try to increase the effort set after set)
60 seconds of rest
WOD
Individual: As Written
Partner Version:
AMRAP 25 (move through A, then B, then C, then back to A) - any split of movements and reps, no rest between segments
A)
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m
Athlete Instructions
Rest 5-10 mins before part B...
Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Part A- 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A- 5:15 or less
B)
For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Part B- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part B- 5:45 or less
Movement Demos
Rest 5-10 mins before part C…
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb) (9/10 ft)
Cool Down
Frog Stretch
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes