WOD - Class Programming
Sunday, March 20
Community Endurance WOD - 8a
45 min Greenway run/jog
OR:
5 rounds, 5 mins each, for max reps:
30/20 Row Calories
400m Run
max reps in remaining time Assault Bike Calories
Rest 5 mins between each round.
XT Strength - 9a
Jerk Sotts Press 3x5
Split Jerk 7x2 - Ascending
Overhead Squat 3x5
3RFQ
KB SL RDL x 14 (7/each leg)
Weighted Hip Bridges x 20
Tall Box Jumps x 5
Saturday, March 19
Nutrition Talk: 10:15 w/ Lauren from Planting Roots Nutrition. Please plan on dropping in for this short 15-20 minute info session and chance to meet Lauren! All are welcome. No charge.
Rebuild 8:30a, Community WOD 9:30a
Rebuild
3RFQ
20 SA KB Swings (10 each)
12-16 Rack Split Squat @2111
3RFQ
16-20 SA KB Push Press @20X1
16-20 Goblet Alt. Cossack Squat @2111
Alternating on minute x 10
:30 Turkish Get Up
:30 Hollow Hold
Community WOD
AMRAP 15 mins w/ Buy-in: 800 m, Strict Pull-ups, Push-ups, and Air Squats
In 15 mins do:
Run, 800 m (400m relay)
then in the remaining time, AMRAP of:
5 Strict Pull-ups (Bent Over DB Rows)
10 Push-ups
15 Air Squats
Rest 5 mins before B.
AMRAP 15 mins w/ Buy-in: 800 m, Dumbbell Squat Clean Thrusters, and Toes-to-bars
In 15 mins do:
Run, 800 m (Alternating Post Runs – 2/each athlete)
then in the remaining time, AMRAP of:
10 Dumbbell Squat Clean Thrusters
10 Toes-to-bars or V-Ups
Friday, March 18
Nutrition info session tomorrow 10:15A! All are welcome.
Skill:
Strength:
Deadlift
E2M
8-6-4-4-2
WOD:
4 RFT: Burpees and Dumbbell Box Step-ups
4 rounds for time of:
15 Burpees
15 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Thursday, March 17
Nutrition Info Session - Saturday, 10:15A
Rebuild option available all day.
Today, we’re combining our Rebuild and Group Fitness into one, longer combined structure. Our Rebuild’ers will be moving slowly and not counting reps with some variations of movement. But…I think we’ll be able to rotate together and have plenty of room. Enjoy!
WOD
4 rounds, 1 min per station, for max reps of:
Dumbbell Floor Press, pick load
Rest 30 secs
Banded Overhead Tricep Extension
Rest 30 secs
Double Under
Rest 30 secs
Strict Pull-up
Rest 30 secs
Assault Bike Calorie
Rest 30 secs
Rotate immediately to the next station, the clock does not stop.
· Dumbbell Floor Press- choose a weight that you can move throughout the 1 min
· Strict Pull-ups- pronated, supinated or mixed
Rebuild Option
4 rounds, 1 min per station, for quality of:
Dumbbell Floor Press, pick load @21X1
Rest 30 secs
Banded Overhead Tricep Extension @20X1
Rest 30 secs
Abmat Situp @2111
Rest 30 secs
Strict Pull-up/Bent Over Row @2111
Rest 30 secs
Jefferson Curl @4442
Rest 30 secs
Wednesday, March 16
Nutritionist Info Session: This Saturday, 10:15AM
Skill:
Double Under Practice
Gymnastics Conditioning:
Alt EMOM 12
Odd: :30 Strict Ring Dip/Stationary Dip AMRAP
Even: Rope Climb (Advanced: 1 Legless, Intermediate: 1 Rope Climb w/ clamp, Developing: 3 Rope Lowers or :30 Clamp Hold)
WOD:
3 RFT: Rows and Hang Power Snatches
3 rounds for time of:
Row, 500 m
21 Hang Power Snatches, 75/55 lbs
Tuesday, March 15
Saturday…I hope you’ll attend our first nutrition info session with Lauren from Planting Roots Nutrition. We’re very excited to begin a relationship and build a program at Pisgah to support athlete goals toward nutrition and healthy behaviors and choices. She’ll be here for a 15-20 min session, beginning after Community WOD (approx. 10:15-10:20 am). EVERYONE is welcome.
Rebuild option available all day.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
4 rounds for quality of:
10 Bulgarian Goat Bag Swings, pick load
10 L/10 R Single Arm Kettlebell Press, pick load
10 Alternating Reverse Goblet Lunges, pick load
20 Single Kettlebell Sumo Deadlift, pick load
Rest 2 mins
WOD
4x RFT, every 4 mins: Assault Bike Calories and Dumbbell Burpee Deadlifts
4 rounds, each round for time, of:
20/15 Assault Bike Calories
15 Dumbbell Burpee Deadlifts, pick load
Go every 4 mins.
Rebuild Option
4 RFQ
Renegade Push-Up x 10 @2111
Seated Plate Half – Moon x 5/each side (10 touches total)
Kneeling Slasher x 10/each side
XT Strength
Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
3RFQ
Bounding Speed Skaters x10 (“Stick” each landing, with control and balance, before jumping back. Gradually increase your power and distance on your jumps without losing control and balance.)
Deficit RDL x10
L-Sit/L-Hang :20 x 2 (rest as needed between :20 intervals)
Monday, March 14
Our final Open workout of the year…Nice job working through these over the last few weeks. These have been fun tests. Today’s finale is a classic Open thruster/pull-up closer. We’ll take our time, warm-up, breakdown the movements and strategy, then go for it. No skill or strength today. You got this!
CrossFit Games Open 22.3 - Rx'd
For time:
21 Pull-ups
42 Double Unders
21 Thrusters, 95/65 lbs
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters, 115/75 lbs
15 Bar Muscle-ups
30 Double Unders
15 Thrusters, 135/85 lbs
Time cap: 12 mins
CrossFit Games Open 22.3 - Scaled
For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters, 65/45 lbs
18 Pull-ups
36 Single Unders
18 Thrusters, 85/55 lbs
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters, 105/65 lbs
Time caps: 12 mins
22.3 (Foundations)
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Women 35 lb
Men 45 lb
Time cap: 12 minutes
Sunday, March 13
Community WOD (Endurance) - 8a
45 min. Greenway run/jog OR:
5 rounds, 5 mins each, for max reps:
400m Run
30/20 Bike Calories
max reps in remaining time Row Calories
Rest 4 mins between each round.
XT Strength - 9a
Sotts Press (Snatch) 3x5
OHS 3x5
Snatch Balance 3x3
Hang Snatch 3x3
Snatch 3x1
3 RFQ
Plank Walk-Ups Accumulate 1:00
R Side Plank Reach Throughs :40
L Side Plank Reach Throughs :40
Saturday, March 12
Rebuild - 8:30a
3 RFQ
Crossbody KB RDL x 8-10 @3111
KB Hollow Body Flutter Kick (Accumulate 1:00)
Front Rack Carry x 100 steps
3 RFQ
Front Rack Cossack Squat x 12-16 @3111
Single Arm Incline Row x 12-16 @2111
Wall Sit (Accumulate 1:00)
Community WOD 9:30a
w/ partner (AMRAP 30)
- If your team makes it to the bottom, start working your way back up the ladder.
1000m Row
90 Box Jump Overs
80 KB Swings
70 Burpees
60 Wallballs
50 Plate Overhead Lunges
40 Pushups
30 Sit-Ups
20 DB Pullthroughs
1000m Row
Friday, March 11
22.3 Skill
Strength:
Every 3 mins for 21 mins: Squat Clean
1 Squat Clean, pick load
Every 3 mins for 21 mins.
Build in load.
WOD:
Every 2 mins for 14 mins: Burpee Broad Jumps and Air Squats
Every 2 mins for 14 mins do:
7x [ 1 Burpee Broad Jump + 3 Air Squats ]
Thursday, March 10
Rebuild option available in all classes today.
Pisgah Kids: 3:30pm
Strength:
Lifting: Barbell Hip Thrusts and Supinated Barbell Bent Over Rows
Barbell Hip Thrust 6-6-6-6, using heaviest weight per set @20X1 (go heavy on these– a good starting weight might be around 80% of your 1RM deadlift)
Rest 1:30
Supinated Barbell Bent Over Row 6-6-6-6, using heaviest weight per set @2111
Rest 1:30
WOD
Alt EMOM 20 mins: Toes-to-bars, Push-ups, and Row Calories
Every 1 min for 20 mins, alternating between:
9 Toes-to-bars + max rep Push-ups
max rep Row Calories
Rebuild Option
EMOM 20, alternating between:
First 10:00:
:30 Weighted V-Up @ 2111
:30 Tempo Push-Ups @3111
Second 10:00:
:30 Landmine Twist
:30 DB Floor Press @21X1
Wednesday, March 9
Long one today…we’ll review these movements, then just do the WOD today. Have fun!
WOD:
4x RFT, every 9 mins: Double Unders, 800 m, and Ground-to-Overheads
4 rounds, each round for time, of:
80 Double Unders (80 Singles)
Run, 800 m
10 Ground-to-Overheads, 135/95 lbs
Go every 9 mins.
Tuesday, March 8
Rebuild option available for all classes
Pisgah Kids 3:30 PM
XT Strength 5:30 PM
Strength
Alt EMOM 18 mins: Back Squats, Hanging Med Ball Hamstring Curls, and Single-Arm Dumbbell Rows
Every 1:30 for 18 mins, alternating between:
10 Back Squats, pick load @30X1
8 Hanging Med Ball Hamstring Curls, pick load @2111
10 L Arm Dumbbell Rows, pick load @2111
10 R Arm Dumbbell Rows, pick load
WOD
AMRAP 12 mins: Bar Muscle-ups, Alternating Dumbbell Snatches, and Dumbbell Box Step Overs
Complete as many rounds as possible in 12 mins of:
3 Bar Muscle-ups (Strict Pull-Ups)
12 Alternating Dumbbell Snatches, 50/35 lbs
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Rebuild B
6-8 Ring Rows @3111
12-16 Seated Filly Press @2111
12 Alternating Weighted Box Step-Ups @3111
XT Strength
Strength A
Every 2 mins for 10 mins: Bench Press
6 Bench Press, pick load Every 2 mins for 10 mins.
5-6 reps @ 20X1 Followed by Strength B.
Strength B
Bench Press : 2x Max Rep
Use the same weight for each set.
Complete sets every 2 mins for 6 mins at 90% of today's heaviest set from Strength A.
3 RFQ
Bound and Stick 50’
Farmers Carry 1 Lap (Dbl KB)
3 RFQ
Barbell Good Morning x 10
Alternating Jumping Lunges (Bodyweight) x 16
GHD Sit-Ups 3x10 (as machine is available throughout the class)
Monday, March 7
Ok, all. The CrossFit Open continues...week 2 of 3! Great job during last Monday's test. Today is a very simple but daunting couplet. Plan on working for 10 minutes on this one.
We'll spend a bunch of time warming up and getting ready. Let's do this!
CrossFit Games Open 22.2 - Rx'd
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs (Scaled: 135/95, Foundations: 75/55)
Bar Facing Burpee (Scaled and Foundations can step over bar)
Time cap: 10 mins
Sunday, March 6
Endurance Community WOD 8a
45 min. Greenway Run/Jog or:
FT: 800 m, Assault Bike Calories, Burpee Broad Jumps, and Rows
For time:
Run, 800 m
40/30 Assault Bike Calories
Run, 800 m
40 Burpee Broad Jumps (3 ft. minimum)
Run, 800 m
Row, 800 m
Run, 800 m
40/30 Assault Bike Calories
XT Strength 9a
Snatch – 15 min to build to today’s heavy single
Front Squat 5x5
3RFQ
100’ KB Front Rack + OH Hold (switch arms at 50’)
20 Weighted Step-Ups
Accumulate 1:00 Windshield Wipers
Saturday, March 5
Rebuild 8:30a
Community WOD 9:30a
Rebuild
A) 4 RFQ
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
B) 3 RFQ
10 Kneeling Curl to Press
10-14 Kneeling Keg Lift
10x Face Down Back Extension
C) Plank Series
Community WOD
Complete as many rounds as possible in 30 mins of:
Row, 300/250 m
30 KB Front Rack Lunges, pick load
20 Dumbbell Push Press, pick load
25/15 Assault Bike Calories
Rest
Complete in teams of 5 with only 1 teammate allowed per station. Team members must rotate to a new station after they complete a movement. A round “counts” when all 5 team members have completed all 4 movements.
Friday, March 4
Skill: Work on 22.2 movements
OR (depending on WOD release/details):
TTB Skill/Conditioning
- Max unbroken reps (NTE 10-12)
- Alt. EMOM 10 w/ 20 Alt Shoulder Taps
WOD
3 RFT: Plank Holds, Strict Ring Dips, and Wall Balls
3 rounds for time of:
Plank Hold, 1 min
12 Strict Ring Dips
25 Wall Balls, 20/14 lbs, 10/9 ft
Thursday, March 3
Rebuild option available today.
Pisgah Kids: 3:30pm
Strength (all athletes)
3 RFQ: Bulgarian Split Squats, Supinated Barbell Bent Over Rows, and Nose-to-Wall Handstand Holds
3 rounds for quality of:
10 L Bulgarian Split Squats, pick load @3011
Rest 45 secs
10 R Bulgarian Split Squats, pick load
Rest 45 secs
8 Supinated Barbell Bent Over Rows, pick load @2111
Rest 45 secs
Nose-to-Wall Handstand Hold, 1 min
Rest 45 secs
WOD
AMRAP 12 mins: Strict Handstand Push-ups, Strict Pull-ups, and Alternating Goblet Cossack Squats
Complete as many rounds as possible in 12 mins of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
12 Alternating Goblet Cossack Squats, pick load
Rebuild Option (can be done instead of WOD)
3 RFQ
6-8 DB Shoulder Press @31X1
6-8 Strict Pull-Ups (Toe Spot) @3111
12-16 Alt. Goblet Cossack Squats @2111
Wednesday, March 2
River Ruckus returns to Pisgah on Saturday, April 23. 3-person teams. Small event, register soon if you want to compete! More info HERE.
Strength
Every 3 mins for 12 mins: Bench Press
8 Bench Press, pick load @20X1
Every 3 mins for 12 mins.
WOD
5 rounds, 1 min per station, for max reps of:
Dumbbell Burpee, 50/35 lbs
Double Under
Dumbbell Sit-up, 35/20 lbs
Assault Bike Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Tuesday, March 1
Rebuild option available in classes today.
XT Strength: 5:30pm
Pisgah Kids: 3:30pm
Strength (all athletes)
Every 1:30 for 24 mins, alternating between:
15 L Arm Banded Dumbbell Rows, pick load @2111
15 R Arm Banded Dumbbell Rows, pick load
1x [ Ring Dip Hold, 30 secs + Ring Support Hold, 15 secs ]
Ring Dip Hold + Ring Support Hold- hold the ring dip position for 30 secs, rest for 15 secs, then hold the top of a ring support for 30 secs
5 Jefferson Curls, pick load @4442
WOD
Each for time:
Run: 3x 800 m
Rest 2 mins between efforts.
Rebuild Option (in lieu of WOD)
3 RFQ
10 Landmine Single Leg RDL R @ 3111
10 Landmine Reverse Lunge R
10 Landmine Single Leg RDL L
10 Landmine Reverse Lunge L
30 Russian Twists after each round
XT Strength
Clean 5-4-3-2-1
Overhead Squat 8-6-4-4-2
3 RFQ
20 Russian KB Swings
1 min each side – Turkish Get-Up
5 Broad Jump
As the machine comes open, accumulate 20-30 GHD Sit-Ups (Medball Sit-Ups)