WOD - Class Programming
Friday, March 6
rx
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.
Score: Load
Skill Work
Post-workout conditioning
5 sets:
:20 bike, conversation pace
:20 bike, moderate pace
:20 bike, fast pace
Thursday, March 5
rx
10 rounds for time:
100-m run
2 wall walks
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
7 rounds for time:
100-m run
2 inchworm + push-ups from knees
Score: Total time
Skill Work
Post-workout accessory
2 sets:
:20 high plank
:20 single-arm high-side plank, left
:20 high shoulder extension plank
:20 single-arm high-side plank, right
:20 high plank
1:00 rest
Tuesday, March 3
announcements:
If you want to get your Open WOD score recorded, you’ll have until Tue night to get your WOD logged on the sheet. If you did these in class, we’ve done this for you. If you're outside of class, you’ll need to write it on the sheet on the whiteboard (make sure to indicate whether you did the WOD Rx!), or just let me know, and I’ll add it in.
rx
For time:
5,000-m air bike
30 KB hang cleans (35/53 lb)
200-m KB farmers carry (35/53 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Score: Total time
intermediate
For time:
5,000-m air bike
30 KB hang cleans (26/35 lb)
200-m KB farmers carry (26/35 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Score: Total time
beginner
For time:
3,000-m air bike
20 DB hang cleans (10/15 lb)
150-m DB farmers carry 10/15 lb)
2,000-m air bike
15 DB hang cleans
75-m DB farmers carry
500-m air bike
10 DB hang cleans
50-m DB farmers carry
250-m air bike
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Monday, March 2
announcements:
We’ll start our in-house CF Open competition today! Get to class, get the WOD in, and rep your team!
If you can’t get in today, you’ll have until Tue night to get your WOD logged on the sheet.
Open Workout 26.1
rx
For time:
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap 12:00
Score: Total time
intermediate
For time:
20 wall-ball shots (10/14 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
– Athletes may step up on the box.
Time cap 12:00
Score: Total time
beginner
For time:
20 wall-ball shots (10/14 lb) (9/10 ft)
18 box step-overs (20/20 in)
30 wall-ball shots
18 box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
– Athletes may step up on the box.
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Time cap 12:00
Score: Total time
Skill Work
Rest, stretch, recover.
Sunday, March 1
announcements:
We’ll start our in-house CF Open competition tomorrow! Get to class, get the WOD in, and rep your team!
“Quarter Gone Bad”
Benchmark
rx
5 rounds for max reps of:
:15 thrusters (95/135 lb)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest
intermediate
5 rounds for max reps of:
:15 thrusters (65/95 lb)
:45 rest
:15 strict pull-ups
:45 rest
:15 burpees
:45 rest
beginner
5 rounds for max reps of:
:15 thrusters (35/45 lb)
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest
Skill Work
Rest, stretch, recover.
Saturday, February 28
announcements:
Check out “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
Individual
Every 4:00 for 5 rounds:
400-m run
2 legless rope climbs (rope climbs)
– Rest in the remaining time.
Score: Total time
Partner Version (Rx/Int):
10 rounds, each partner alternates
400-m run (together)
4 rope climbs (any split)
beginner
Every 4:00 for 5 rounds:
200-m run
4 pull-to-stands
– Rest in the remaining time.
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
1:30 side plank, right
1:30 side plank, left
– Switch sides as needed until the total time is accumulated.
Friday, February 27
announcements:
Check out “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
For time:
45 deadlifts (155/225 lb)
45 handstand push-ups
Score: Total time
intermediate
For time:
45 deadlifts (105/155 lb)
45 pike push-ups
Score: Total time
beginner
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
Score: Total time
Skill Work
Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
Thursday, February 26
announcements:
The CrossFit Open starts today! The first WOD will be announced this afternoon. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
Heavy Day!
rx
Every 2:00 for 10 rounds:
1 clean and jerk
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Every 2:00 for 10 rounds:
2 clean and jerks
Score: Load
Skill Work
Rest, stretch, recover.
Wednesday, February 25
announcements:
The CrossFit Open starts this week! The first WOD will be announced on Thursday night. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Our “Committed Club” t-shirts are in. Grab yours under the ipad and cross out your name on the list so I know you got yours. We have a couple of extras that I’ll hang up on the for-sale rack. If you want one, feel free to purchase through the ipad.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Score: Total time
intermediate
3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.
Score: Total time
beginner
3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
Tuesday, February 24
announcements:
The CrossFit Open starts this week! The first WOD will be announced on Thursday night. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Our “Committed Club” t-shirts are in. Grab yours under the ipad and cross out your name on the list so I know you got yours. We have a couple of extras that I’ll hang up on the for-sale rack. If you want one, feel free to purchase through the ipad.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
For time:
60/75-cal row
21 back squats (125/185 lb)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Score: Total time
intermediate
For time:
45/60-cal row
21 back squats (95/135 lb)
45/60-cal row
15 back squats
45/60-cal row
9 back squats
Score: Total time
beginner
For time:
21/30-cal row
21 back squats (35/45 lb)
21/30-cal row
15 back squats
21/30-cal row
9 back squats
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
75 GHD hip extensions
Monday, February 23
announcements:
The CrossFit Open starts this week! The first WOD will be announced on Thursday night. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Our “Committed Club” t-shirts are in. Grab yours under the ipad and cross out your name on the list so I know you got yours. We have a couple of extras that I’ll hang up on the for-sale rack. If you want one, feel free to purchase through the ipad.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
2 sets:
AMRAP 3:
100-m run
10 pull-ups
Right into. ..
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
intermediate
2 sets:
AMRAP 3:
100-m run
5 pull-ups
Right into …
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
beginner
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
Right into …
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
– Every second of the pike hold is a rep.
Skill Work
Pre-workout skill
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
Sunday, February 22
rx
For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders
Score: Total time
intermediate
For time:
2-3-4-5-6
Bar muscle-ups
50-40-30-20-10
Double-unders
Score: Total time
beginner
For time:
2-3-4-5-6
Pull-ups
40-30-20-10-10
Single-unders
– Perform kipping or jumping pull-ups.
Score: Total time
Skill Work
Pre-workout practice
2-3 attempts:
2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up
Post-workout test
1 set:
Max unbroken supinated grip chin over bar hold
then…
50 hollow rocks
Saturday, February 21
rx
2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (150 ft) (35/50 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
Score: Total time
intermediate
2 rounds for time with a partner:
40/50-cal bike
Double-DB walking lunges (150 ft) (20/35 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.
Score: Total time
beginner
2 rounds for time with a partner:
20/30-cal bike
Walking lunges (100 ft)
10 inchworms + push-up from knees
– Split work as needed, 1 partner works at a time.
Score: Total time
Skill Work
Post-workout skill
AMRAP 5 with a partner:
Pike handstand toe touches
– Share work as needed, 1 partner works at a time.
Straight into…
For time with a partner:
400-m farmers carry
– Partition work equally.
Wednesday, February 18
announcements:
Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.
rx
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
intermediate
AMRAP 20:
8 hanging knee raises to chest level
10 single-DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
beginner
AMRAP 20:
8 hanging knee raises to waist level
10 single-DB hang clean and jerks (10/20 lb)
8/10-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Skill Work
Rest, stretch, recover.
Tuesday, February 17
announcements:
We did a hoodie re-order a while ago, and those have finally come in and are at Pisgah. We’ve distributed all the hoodies except one. If it’s yours, please let me know and grab it! It’s in the box below the iPad.
Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.
rx
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.
Score: Load
Skill Work
Post-workout skill
Every 2:00 for 4 rounds:
5 med-ball push presses for max height
10 sumo deadlift high pulls from the high hang
then…
Accumulate:
100 light band tricep push downs
Monday, February 16
announcements:
We did a hoodie re-order a while ago, and those have finally come in and are at Pisgah. We’ve distributed all the hoodies except one. If it’s yours, please let me know and grab it! It’s in the box below the iPad.
Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.
rx
Every 5:00 for 25:00:
400-m run
15 overhead squats (65/95 lb)
– Rest the remainder of the 5:00.
Score: Total time
intermediate
Every 5:00 for 25:00:
400-m run
10 overhead squats (55/75 lb)
– Rest the remainder of the 5:00.
Score: Total time
beginner
Every 5:00 for 25:00:
200-m run
6 overhead squats (35/45 lb)
– Rest the remainder of the 5:00.
Score: Total time
Skill Work
Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
Sunday, February 15
rx
For time:
15-12-9-6-3
Deadlifts (155/225 lb)
30-24-18-12-6
Bar-facing burpees
Score: Total time
intermediate
For time:
15-12-9-6-3
Deadlifts (105/155 lb)
30-24-18-12-6
Bar-facing burpees
Score: Total time
beginner
For time:
15-12-9-6-3
Deadlifts (35/45 lb)
Burpees
Score: Total time
Skill Work
Pre-workout strength
5 sets:
5 deadlifts
– Build in load.