WOD - Class Programming
Thursday, January 20
Rebuild option available in all classes today.
WOD:
5 RFT: 400 m, Assault Bike Calories, Toes-to-bars, and Air Squats
5 rounds for time of:
Run, 400 m
20/15 Assault Bike Calories
15 Toes-to-bars
Run, 400 m
40 Air Squats
Time cap: 40 mins
Rebuild A
3 rounds for max reps of:
20 Alternating Incline Dumbbell Bench Press, pick load @20X1
Rest 15 secs
max rep Banded Push-ups
Rest 1 min
10 L/10 R Banded Single Arm Dumbbell Rows, pick load @2111
Rest 1 min
Rebuild B
3 RFQ
Weighted V-Ups x 12-16 @3111
Goblet Cyclist Squat x 12-16 @3111
Pike Ups (rower) x 10-14 @3111
Wednesday, January 19
Strength:
Shoulder Press 3-3-3-8-8-8
Rest as needed between sets.
Set 1: 60-65% 1RM
Set 2: 65-70% 1RM
Set 3: 70-75% 1RM
Set 4: 75+% 1RM
Set 5: 75+% 1RM
Set 6: 75+% 1RM
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.
WOD:
AMRAP 12 mins: Strict Handstand Push-ups, Burpee Box Jump Overs, and Kettlebell Swings
Complete as many rounds as possible in 12 mins of:
4 Strict Handstand Push-ups
6 Burpee Box Jump Overs, 24/20 in
12 Kettlebell Swings, 24/16 kg
Tuesday, January 18
Strength (all athletes)
3 RF-ME: Alternating Front Rack Reverse Lunges, Horse Stance Holds, and Strict Pronated Pull-ups
3 rounds for max reps of:
16 Alternating Front Rack Reverse Lunges, pick load @30X1
Rest 15 secs
Horse Stance Hold, 1:15
Rest 15 secs
max rep Strict Pronated Pull-ups, 1 min
Rest 1:30
Rebuild option (in lieu of WOD)
3 RFQ: Turkish Get-ups, Cobra Peel Offs, and Jefferson Curls
3 rounds for quality of:
4 L/4 R Turkish Get-ups, pick load
Rest 45 secs
6 Cobra Peel Offs (hold for 10-12 sec)
Rest 45 secs
5 Jefferson Curls, pick load @4442
Rest 45 secs
WOD:
5 RFT: Double Unders, Wall Balls, and Chest-to-bar Pull-ups
5 rounds for time of:
40 Double Unders (80 Single Unders)
20 Wall Balls, 20/14 lbs
10 Chest-to-bar Pull-ups (Bent Over Rows)
XT Strength:
Bench Press 5x5
Clean 5x5
3RFQ
Speed Skaters x 20 (bound and stick)
Flutter Kicks x 1 min (accumulate)
Good Mornings x 8-12
Monday, January 17
Check “Schedule” page or Zen Planner for class availability and MLK Day clean-up event. If they are on the site or ZP, then they are on as scheduled. If they are not there, then they aren’t happening today. Stay safe and enjoy!
Strength:
Every 3 mins for 15 mins: High Hang Snatches, Mid-Thigh Snatches, and Low Hang Snatches
1x [ 1 High Hang Snatch + 1 Mid-Thigh Snatch + 1 Low Hang Snatch ]
Every 3 mins for 15 mins.
75-85% 1RM
Low Hang Snatch- 2 inches below the knee– pause at a full stop for 1 full sec in each starting position.
WOD:
4x 3 mins RemReps: 400 m and Overhead Squats
4 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time Overhead Squats, 115/75 lbs
Rest 2 mins between each round.
Sunday, January 16
XT Strength
Back Squat 5x5
Split Jerk 7x2 (Ascending)
3 RFQ
Weighted Step-Ups x 12
Stationary Dips x 12
Weighted V-Ups x 12
Saturday, January 15
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3 Sets
1. Glute Bridge V Walkout; 4-6 reps
Immediately into:
2. Curtsy Squat; 30X1; 8-10 reps/side
rest 30 sec and back to 1
3-5 sets
8 Reverse Plank Bridge Hip Lifts
8 Alternating Underswitch (4/side)
8 Burpee to Vertical Leap
Rest 30 sec between sets
*Squeeze the glutes at the top of the Reverse Plank Bridge and Underswitch.
Community WOD:
Complete as many rounds as possible in 30 mins of:
Run, 800 m
80 Kettlebell Farmers Carry Walking Lunges, pick load
Kettlebell Farmers Carry, pick load, 400 m
40 Single Arm Kettlebell Push Press, pick load
Complete in teams of 2 as:
Run- together
Kettlebell Farmers Carry Walking Lunges- 20/20/20/20, alternating partners
Kettlebell Farmers Carry- walk together, only 1 partner carrying at a time
Single Arm Kettlebell Push Press- 10/10/10/10, even reps per arm
Each team only gets one set of kettlebells or dumbbells. They should be heavy, especially on the single arm push press.
Friday, January 14
Strength:
3 rounds for max reps of:
10 L Front Rack Split Squats, pick load @30X1
Rest 45 secs max rep
Supinated Strict Pull-ups, 1 min
Rest 45 secs
10 R Front Rack Split Squats, pick load
Rest 45 secs
3x [ Front Body Line, 15 secs ]
Rest 45 secs
WOD:
Complete as many rounds as possible in 10 mins of:
10 Thrusters, 95/65 lbs
10 Bar Facing Burpees
10 Toes-to-bars
Thursday, January 13
Pisgah Kids: 3:30pm
Rebuild option available in all classes.
Strength:
1x [ 2 Snatch Lift Offs + 1 Snatch ], pick load
Every 2 mins for 10 mins.
80-85% 1RM
Snatch Snatch Lift Offs- floor to mid-patella, pause for 1 sec, return to the floor
WOD:
5 rounds for time of:
12 Pull-ups (Strict PU)
9 Deadlifts, 135/95 lbs (KB Swings)
6 Ground-to-Overheads, 135/95 lbs (KB Thrusters)
Rebuild A
Every 1:30 for 18 mins, alternating between:
12 Banded Muscle Snatches, pick load @2111
12 Prone Lying Hamstring Curls, pick load @4010 Lay on a bench with lower legs hanging off, squeeze a med ball between your feet and curl.
6 Bat Wing Holds, pick load @2118 Prone lying on the bench; pin your shoulders down and back for 8 secs with dumbbells or barbell for loading.
Rebuild B
3 rounds for quality of:
10 Arnold Press, pick load @2121
Rest 30 secs
Reverse Hyper Hold, 1 min (prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 secs
10 Squeeze Chest Press, pick load @3030
Rest 30 secs
10 Straight Leg Raises @3030 (supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 secs
Wednesday, January 12
I’ve included a note below from Glenn Bridge CrossFit in Arden, who is hosting the February Battle of the Boxes. Read below for more info!
“Hey Everybody!
Cody here with Glenn Bridge, loved seeing everybody last Friday, great job Summit team! I am going to attach the flyer as well as the registration link for February’s Battle Of The Boxes on February 4th to this email. The registration deadline is February 1st at 5PM!!! We have added a 5:30 PM heat time, if that heat gets enough interest we will roll with it.
Please don’t hesitate to reach out if you have any questions!
Thanks!
Registration: https://forms.gle/Upkj3H9wTEbfcVWw5”
Wednesday
This is a long grinder…no skill or strength today. We can tweak distances and reps as needed (like always) for any athlete, but this is a great opportunity to settle into a long workout and test yourself! You got this.
WOD:
4 rounds, each round for time, of:
Run, 800 m
60 Double Unders (120 Single Unders)
40 Alternating Dumbbell Snatches, 50/35 lbs
20 Alternating Pistols (Goblet Squats)
Go every 10 mins.
Tuesday, January 11
Rebuild option available in all classes.
WOD:
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight (21 KB Swings)
21 Box Jumps, 24/20 in (12 Burpees)
Rest until relatively recovered before Strength.
Rebuild A (during WOD) – 3 RFQ
Alternating Suitcase Drop Lunge; 20X0; 14-18reps rest 15sec
Dumbbell Pullover: 2111; 8-12 reps
Strength (All athletes – after the WOD)
3 rounds for quality of:
3 L/3 R Turkish Get-Up, pick load
Rest 1 min
8 Barbell Glute Bridges, pick load @20X1
Rest 1 min
Side Plank, L 45 secs/R 45 secs
Rest 1 min
XT Strength
Overhead Squat 3x8
Squat Clean 7x2 (Ascending)
3RFQ
V-Ups x 15
Max Effort Broad Jump (3 Attempts)
DB Pull Throughs x 10
Monday, January 10
This Week:
Whole Life Challenge (link at bottom of email): Starts Saturday
Roller-skating party! Saturday, leave PF at 12p if you want to go!
Next Mon, 1/17, River Arts clean-up for MLK Holiday. 10:30a
Monday:
Skill: Jump Rope Practice
Strength:
Push Jerk 3-3-3-10-10-10
Rest as needed between sets.
Set 1: 60-65% 1RM
Set 2: 65-70% 1RM
Set 3: 70-75% 1RM
Set 4: 70+% 1RM
Set 5: 70+% 1RM
Set 6: 70+% 1RM
Build to the heaviest set of 10 possible.
WOD:
For 3 cycles: In 3 mins do:
25/18 Assault Bike Calories
then in the remaining time,
AMRAP of:
12 Dumbbell Push Press, 50/35 lbs
12 Dumbbell Bench Press, 50/35 lbs
Rest 3 mins between each cycle.
For each cycle continue the AMRAP.
Pick up where you leave off each cycle.
Sunday, January 9
XT Strength: 9a
Shoulder Press 6x4
Front Squat 6x4
3 RFQ
SL KB RDL x14 @3111
SL “Box” Jump x 10 (5/each)
3 RFQ
Weighted Sit-Ups x 20
Tempo Push-Ups x 10
Saturday, January 8
Rebuild
A)
4 RFQ
Seesaw Press; 20X0; 14-18reps rest 15sec
Copenhagen Raise or Regressed Copenhagen Raise; 10-12/side
(pause 1-2sec at the top of each rep) rest 60-90sec and back to 1
*Regression - bend top leg 90 degrees
B)
Every 1:30 for 24 mins, alternating between:
5 Jefferson Curls, pick load @4442
15 Frog Pumps, pick load @1112 (focus on maximal contraction of your glutes during each 2 sec hold at the top)
6 Bat Wing Extensions @3333
25 Banded Overhead Tricep Extensions @10X0
Community WOD
AMRAP 30
W/Partner (Any split)
25 Box Jump Overs, 24/20 in
25 Wall Balls or Weighted Sit-Ups
25 Push Ups
25 Single Dumbbell Hang Clean & Jerks
1 Post Run
Friday, January 7
WOD:
3 rounds, each round for time, of:
Run, 400 m
40 Alternating Kettlebell Farmers Carry Reverse Lunges, 24/16 kg (bodyweight reverse lunges)
20 Toes-to-bars (knee raises)
40/30 Assault Bike Calories
Run, 400 m
Go every 12 mins.
Athletes should get at least 2 mins of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first round as prescribed in less than 10 mins.
Thursday, January 6
New merch!
Two new designs (and more on the way!). Click HERE and HERE to view.
Rebuild option in lieu of WOD today!
Strength (all athletes):
5 rounds for quality of:
6 L Bulgarian Split Squats, pick load @30X1
Rest 30 secs
6 R Bulgarian Split Squats, pick load
Rest 30 secs
8 Supinated Barbell Bent Over Rows, pick load @21X0
Rest 1 min
Use a load that will be challenging, but achievable for the five rounds at the prescribed tempo.
WOD:
2 rounds, each round for time, of:
50 Row Calories
50 Wall Balls, 20/14 lbs
Rest 5 mins between each round.
Rebuild Option
4RFQ
Goblet Cyclist Squat; 31X1 Tempo; 8-10reps rest 15sec
Russian Kettlebell Swings x 16-18reps rest 60-90sec and back to 1
Wednesday, January 5
Strength:
Deadlift 8-6-4-2-1-1-1-1
Complete sets every 2 mins.
Set 1: 55% 1RM
Set 2: 65% 1RM
Set 3: 75% 1RM
Set 4: 85% 1RM
Set 5: 90% 1RM
Set 6: 95% 1RM
Set 7: 101% 1RM
Set 8: 101-105% 1RM
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
WOD:
Complete as many rounds as possible in 8 mins of:
6 Deadlifts, 225/155 lbs
12 Box Jump Overs, 24/20 in
Tuesday, January 4
Just the warm-up and WOD today!
Rebuild option available in each class as well.
XT Strength: 5:30pm
WOD:
Every 4 mins for 32 mins, alternating between:
Run, 400 m + 10 Strict Pull-ups + max rep Strict Handstand Push-ups
Run, 400 m + 10 Strict Pull-ups + max rep Ring Dips
Rebuild A
3RFQ
Landmine Lunge Hold Row x 10-14 (5-7/each) @ 3111
Seated DB Z Press x10-14 @ 21X1
Rebuild B
3RFQ
Stationary Dips x 8-12 @2111
Landmine OH Get Up Lunge x12-16
XT Strength:
Push Press 3x5
Overhead Squat 3x5
Squat Snatch
15 min to work to a heavy single
3 RFQ
Speed skaters x :30
Weighted Squat Jumps x :30
Monday, January 3
On MLK Day, January 17, we will be doing a River Arts District trash pick-up, beginning at 10:30am. If you’d like to come and help out, we’re planning on just starting at the gym and making a lap around the RAD. Should take about an hour. If you’re coming, bring some gloves. We’re reaching out to RiverLink for help with vests and trash/recycling bags. Stick around for the Noon class that day!
Pisgah Kids restarts on Tuesday, January 11. We have TWO OPEN SLOTS for K-5 students. We have 9 super awesome ninjas in the class, which will now meet on Tue/Thur 3:30-4:30. Contact us if you know of someone that may be interested!
No Monday Night Skill Session this week. Mark is out of town today.
Pisgah Fitness is looking for help in two areas: Social Media and Merchandising.
For social media, we like daily (or almost daily) posts to our Facebook and Instagram accounts, highlighting athletes and the many positive things going on at the gym each day. We’ve spent approx. an hour a week on this when we’ve been good about consistently getting content up. We’re happy to pay an hourly rate and/or discount a membership for compensation. If interested, reach out to Ben at ben@pisgahfitness.com or 828.772.7115.
Merchandising: We’re looking for someone that’s interested in designing shirts, hoodies, tanks, hats, etc. Our link with Bonfire can handle the printing and ordering/shipping, but we’re just looking for help on design concepts, preferably from someone that knows our space and community well. Again, we can pay by the hour and/or reduce the membership rate for a helper.
January “Battle of the Boxes” Partner WOD event this Friday night at Summit CrossFit! Check Summit’s social media for more info.
PF member Meg Libby is looking to re-home two lab retrievers. If you or someone you know may be interested in bringing one or two dogs into their home, check out the details HERE.
December Committed Club!
I included all those 12 sessions and above this month. LOVE seeing some new names at the top of this list!
Jenna Gilman 24
Dr. Hingle McCringleberry 22
Robert Starbuck 21
Lara Brockwell 19
Ann Thomasson 18
Teresa Warstler 17
Jamie Sauer 15
Clint Lasher 14
Jay Moye 14
Meg Libby 14
Phillip Seaward 14
Aaron Ryba 13
Cavan Fitzsimmons 13
David Ferrell 13
Chris Sanford 12
Grant Sanford 12
Lucas Ferry 12
Meghan McAdams 12
Group Fitness Class:
Strength:
1 Clean & Jerk, pick load
Every 2 mins for 24 mins.
Build to today’s heavy single.
WOD:
3 rounds for time of:
20/15 Assault Bike Calories
10 Clean & Jerks, 135/95 lbs (20 Alt DB Snatches)
10 Bar Facing Burpees (Burpees)
Sunday, January 2
XT Strength:
Back Squat 5-4-3-2-1
Bench Press 5-4-3-2-1
Hang Power Clean 5-4-3-2-1
3 RFQ
Sit-Ups x 33
Tall Box Jump x 5
Saturday, January 1
Happy New Year, crew!!
Rebuild
3 RFQ
12-14 Keg Lifts (6-7/each side)
12-14 Kneeling Curl to Press (DBs)
3 RFQ
12-14 Slasher to Halo
12-14 Single Arm KB Suitcase Walking Lunge (step forward, step back)
3 RFQ
20 SA KB Swing (Russian – 10/each)
KB Figure 8 (1:00)
Community WOD
“The Ghost” (partner version)
10 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under (single under)
Teams alternate movements (in round 1, partner A would do row, B would then do burpee, A would jump rope. In round 2, B would start with row, etc….) immediately to the next station every 1 min, the clock does not stop or reset between stations.