Wednesday, September 2

announcements

• Committed Club for August is HERE. Congrats to the group!!

• Monday, September 7 - For Labor Day, we’ll do one Community WOD class at 9:30 am, featuring the best CrossFit workout ever in the history of ever…”Fight Gone Bad.”

Note: The workout below is not from our normal programming sources. Ben tried to add it to Beyond the Whiteboard as a “CrossFit Pisgah Strength” and “WOD.” Let me know if you see it or can’t find it!

Strength

5 sets:
:40 strict handstand push-ups (shoulder press)
Rest :20
:40 alternating kettlebell gorilla rows
Rest :20

– Choose a handstand push-up variation or press weight that allows you to perform 5-10 reps within the 40-second interval.
– Choose a pair of dumbbells that allows you to move through renegade rows without resting for most of the interval.

WOD

3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest

– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Modifications: 750, 500, 250-m C2 bike, Assault, or Echo bike; 300, 200, 100-m row