WOD - Class Programming
Saturday, April 9
“Desperation is the raw material of drastic change. Only those who can leave behind everything they have ever believed in can hope to escape. ” ― William S. Burroughs
Rebuild 8:30a, Community WOD 9:30a
Rebuild
Alt EMOM 18 mins: Barbell Hip Thrusts, Band Pull Aparts, and L-Sits
Every 2 mins for 18 mins, alternating between:
6 Barbell Hip Thrusts, pick load @21X1
30 Band Pull Aparts @1010
L-Sit, 1 min – accumulate as many seconds of a hold as possible in 1:00
Alt EMOM 18 mins: Sandbag Squats, Single Arm Dumbbell Rows, and Tall Box Jumps
Every 2 mins for 18 mins, alternating between:
10 Sandbag or KB Front Squats, pick load @3111
8 L/8 R Single Arm Dumbbell Rows, pick load @2111
10 Tall Box Jumps
The height of box you use doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible. Step down off the box, reset and repeat- it should take about 55-60 secs to complete your 10 reps if done properly.
Community WOD
Against a 30 minute clock
Alternating rounds with a partner
0:00-10:00
15/12 Calorie Row
15 KB Swing
10:00-20:00
12 /10 Calorie Row
12 Single Arm KB Thrusters (6ea.)
20:00-30:00
9/8 Calorie Row
30 Double Under (50 su)
**every 5 minutes including 0:00 partners perform 15 synchro burpees before continuing where they left off
Friday, April 8
“If you’re in a bad situation, don’t worry it’ll change. If you’re in a good situation, don’t worry it’ll change.” — John A. Simone, Sr.
Just one long WOD today… aka: Grind session. Enjoy!
WOD
2 RFT: Assault Bike Calories, Strict Pull-ups, Runs, and 4 more
2 rounds for time of:
20/15 Assault Bike Calories
10 Strict Pull-ups
Run, 400 m
20 Chest-to-bar Pull-ups
60/45 Row Calories
30 Pull-ups
Run, 800 m
40 Kettlebell Walking Lunges, pick load
Thursday, April 7
“Anger, resentment and jealousy doesn’t change the heart of others– it only changes yours.” ― Shannon Alder
Rebuild option available today.
Pisgah Kids: 3:30pm
Skill:
8-10 min
Kipping Practice (athletes work on kipping to progress on a rig movement they are seeking to achieve consistency with…toe to bar, pull-up, muscle-up, etc.)
WOD (all athletes)
Mins 1-10 - EMOM x 10mins
1st minute - Wide Grip Bench x 6-8reps
2nd minute - Single Arm Dumbbell Tripod Row x 6-8/arm
Mins 11-20 - EMOM x 10mins
1st minute - Incline Single-Arm Dumbbell Bench Press x 6-8/arm
2nd minute - Ring Row x 10-12reps
Mins 21-30 - EMOM x 10mins
1st minute - KB Horn Bicep Curl x 12-15reps
2nd minute - Elbow Plank Press Ups x 10-12reps
This workout is a 30min continuous format. You will move from one EMOM to the next without any rest between.
Wednesday, April 6
“You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.” ― Buckminster Fuller
Skill 1
Double Under Practice
Skill 2
Pistol Practice
WOD 1
"Desire"
AMReps 5 mins: Burpee Box Jump Overs
As many reps as possible in 5 mins of: Burpee Box Jump Over, 24/20 in
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box.
Everyone is jumping (not stepping) today, even if over a shorter height (plate(s), small boxes, etc.).
Rest 5:00
WOD 2
27-21-15-9 reps, for time of:
Row Calorie
Push Jerk, 115/75 lbs
Tuesday, April 5
“Maturity is when you stop complaining and making excuses, and start making changes.” ― Roy T. Bennett
Rebuild option available in classes today.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
3 RFQ: Back Squats, Med Ball Hamstring Curls, and Hollow Body Roll-to-Supermans
3 rounds for quality of:
6 Back Squats, pick load @32X1
Rest 1 min
20 Med Ball Hamstring Curls @2111
Rest 1 min
6 L/6 R Hollow Body Roll-to-Supermans Rest 1 min
WOD
Complete as many rounds as possible in 12 mins of:
1 Post Run
20 Alternating Goblet Cossack Squats
1 Post Run
20 V-ups
Rebuild
3 RFQ
12 Alt Goblet Cossack Squats @ 2111
12 Weighted V-Ups @ 2111
5-8 Pull-Up Negatives @3111 (can toe-spot or use band. Work at least a 3-count descent under control.)
XT
Back Squat 5-5-3-2-2-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Set 1: 70-74% 1RM
Set 2: 75-79% 1RM
Set 3: 80-84% 1RM
Set 4: 85-89% 1RM
Set 5: 90-94% 1RM
Sets 6-8: 95+% 1RM
Complete sets every 2 mins for 16 mins.
3 RFQ
Windshield Wipers x 20
SA KB Swing x 20
Single Leg Broad Jump x 3/each
Finisher
Max Effort Plank Hold
Rest 1:00
Max Effort Hollow Hold
Monday, April 4
Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself.” ― Rumi
Thanks to EVERYONE that came out for our community hang out on Saturday! So fun…we’ll definitely continue to invite everyone together every couple months. Awesome to see everyone outside of the gym setting. Let’s have a great week!
Strength
Every 2:30 for 15 mins: Power Cleans, Front Squats, and Hang Cleans
1x [ 1 Power Clean + 1 Front Squat + 1 Hang Clean ], pick load
Every 2:30 for 15 mins.
Start at approximately 65-70% of your 1RM clean and build from there over the course of the 6 sets.
WOD
5x RFT, every 4 mins: Assault Bike Calories and Single Arm Kettlebell Snatches
5 rounds, each round for time, of:
30/22 Assault Bike Calories (40/30 Row Calories)
30 Single Arm Kettlebell Snatches, pick load
Go every 4 mins.
Partition the kettlebell snatch reps between arms however you’d like. If you’re not comfortable with the kettlebell snatch, use a dumbbell and perform a hang snatch– passing the dumbbell below the waist to start each rep and finishing overhead.
Sunday, April 3
45-min Community Greenway Run/Jog - 8am
XT - 9am
Every 3 mins for 21 mins: Deadlift
1 Deadlift, pick load
Every 3 mins for 21 mins.
Shoulder Press : 10-10-10-10-10
Shoulder Press 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
3 Rounds
Broad Jump Max Effort x 3
Weighted Prone Plank x 1min
Bounding Speed Skaters x 16
Saturday, April 2
Community hangout today - 3pm - New Belgium. All are welcome!
· Intermittent Fasting and the CrossFit Prescription for Nutrition »
Rebuild 8:30a, Community WOD 9:30a
Rebuild
4RFQ
Dumbbell Front Rack + OH Carry x 50 feet per arm (keep shoulders square, engage obliques)
Wall-sit with Dumbbell in Goblet Hold x 30 seconds
Frog Pumps with Dumbbell on Lap x 15
4 rounds for quality of:
20 Prone Lying Banded Hamstring Curls @10X0
6 Romanian Deadlifts, pick load @4011
6 Weighted Squat Jumps @21X2 – jump as high and land as soft as possible.
Rest 2 mins
Community WOD
Teams of 2
Run, 800 m + Row, 2000 m
Run, 800 m + 80 Burpee Box Jump Overs, 24/20 in
Run, 800 m + 100/75 Assault Bike Calories
Run, 800 m + 120 Wall Balls, 14/10 lbs
Time cap: 35 mins (please adjust distances accordingly)
Teams work together to complete both tasks at each station before either teammate is allowed to begin work on another station. Stations can be completed in any order.
Friday, April 1
Community Gathering: Saturday, 3pm - New Belgium. All are welcome!
Strength A
Bench Press 1x1 Use the heaviest weight you can for the set.
Take 12-15 mins to build to 90-95% of your 1RM. When the running clock reaches 16:00, start next segment.
Strength B
Alt EMOM 8 mins: Bench Press and Supinated Barbell Bent Over Rows
Every 2 mins for 8 mins, alternating between:
6 Bench Press, 85% 1RM
8 Supinated Barbell Bent Over Rows, pick load
WOD
FT: Double Unders, Dumbbell Push Press, and Dumbbell Push-ups
For time: 100 Double Unders
50 Dumbbell Push Press, 50/35 lbs
50 Dumbbell Push-ups
50 Dumbbell Push Press, 50/35 lbs
100 Double Unders
Dumbbell Push-ups- hand on the handles
Thursday, March 31
Community Gathering: Saturday - 3pm - New Belgium Brewing Lawn - All are welcome!
Rebuild option available in all classes.
Pisgah Kids: 3:30pm
Strength
Alt EMOM 18 mins: Bulgarian Split Squats, Front Leaning Rests, and Reverse Snow Angels
Every 1:30 for 18 mins, alternating between:
8 L Bulgarian Split Squats, pick load
8 R Bulgarian Split Squats, pick load
Ring Front Leaning Rest, 45 secs
10 Reverse Snow Angels, pick load
Bulgarian Split Squats @ 3011 Reverse Snow Angels @ 3030
WOD
“Charley Horse”
FT: Assault Bike Calories, Front Squats, and Burpee Box Jump Overs
For time:
50/35 Assault Bike Calories
25 Front Squats, 175/115 lbs
25 Burpee Box Jump Overs, 24/20 in
Barbell should start from the ground.
Rebuild Option
3 RFQ
12 Rower Pike Ups @2111
12 DB Front Squat @31X1
12 Weighted Box Step-Ups @2111
Wednesday, March 30
Skill
Snatch Work
Strength
Sotts Press 3x5 (Ascending)
Snatch Balance 3x5 (Ascending)
WOD
AMRAP 12
1 Lap double KB Farmer Carry (53/35)
8 Dips
10 Snatches 95/65
Tuesday, March 29
Rebuild option available all day.
XT Strength: 5:30pm
Pisgah Kids: 3:30pm
Strength
Alt EMOM 18 mins: Single Arm Rotational Landmine Press and Cozy Leg Lifts
Every 1:30 for 18 mins, alternating between:
8 L Arm Rotational Landmine Press, pick load @22X1
8 R Arm Rotational Landmine Press, pick load
8 L Cozy Leg Lifts @2114
8 R Cozy Leg Lifts
WOD
3 rounds, 2 mins each, for max reps of:
Row, 300/250 m
max reps in remaining time Strict HSPU (Dumbbell Push Press, pick load)
Rest 2 mins between each round.
Rebuild Option
3RFQ
Alternating SA DB Push Press x 8-10/each @31X1
Alternating DB Suitcase Walking Lunges x 8-10/each @2111
Weighted Sit-Up (or GHD Sit-Up) x 20 @3111
XT Strength
Every 1:30 for 3 mins: Behind-the-Neck Press-in-Split
5 Behind-the-Neck Press-in-Splits, pick load
Every 1:30 for 3 mins.
Every 2 mins for 20 mins: Pause Split Jerk
2 Pause Split Jerks, pick load
Every 2 mins for 20 mins.
Sets 1-2: 65% 1RM
Sets 3-4: 70% 1RM
Sets 5-6: 75% 1RM
Sets 7-10: 80% 1RM
Pause 2 secs in the dip and 2 secs in receiving each rep.
3 RFQ
Landmine RDL x 8-10/each
Plank Walk 12’ (1 mat, lengthwise, down and back)
Barbell Roll Out x 3-5
Monday, March 28
Hi all, I’m watching the weather for this upcoming weekend with the goal of scheduling a casual community gathering on the big amazing lawn/patio across the river at New Belgium Brewing. If you haven’t been, it’s a great place to sit and enjoy the sun, throw a frisbee, or just hang with friends and talk (beer or no beer). Let’s keep watching the weather and I’ll send something out by Wednesday or so. I’m hoping Saturday or Sunday, mid-afternoon. Couple hours. Stay tuned!
Nutrition Bite (get it?):
Fasting as a Therapeutic Option for Weight Loss » (crossfit.com)
Strength
Back Squat : 2-2-2-2-2, rest 2 mins
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
90+% 1RM
WOD
5 rounds, 1 min each, for max reps of:
9 Deadlifts, 185/135 lbs
max reps in remaining time Toes-to-bars (V-Ups)
-- Rest 5 mins –
5 rounds, 1 min each, for max reps of:
9 Overhead Squats, 75/55 lbs
max reps in remaining time Chest-to-bar Pull-ups (Pull-Ups or Ring Rows)
Sunday, March 27
45-min Community Greenway Run/Jog: 8am
XT Strength: 9am
Every 3 mins for 21 mins: Squat Snatch
3 Squat Snatches, pick load Every 3 mins for 21 mins.
Touch and go reps. Build in load.
3 RFQ
Single Leg “Box” jumps x10-12 (5-6/each)
L-Hang x :20 x 3
3 RFQ
DB Floor Press x 10-12
Glute Bridge March x20 (10/each leg)
Saturday, March 26
Rebuild 8:30a
Community WOD 9:30a
Rebuild
A) 4RFQ
Back Rack Knee Over Toe Split Squat; 21X0 x 8-10/leg
Single Arm DB Bench Press; 21X0 x 6-8/arm
B) For Quality
10-8-6-4-3-2-1
KB Rack Cyclist Squat
KB Gorilla Row (R+L = 1 rep)
*KB Rack Carry 20m after every set
Community WOD
w/partner - alternate movements
Complete as many rounds as possible in 15 mins of:
Row, 500 m
20 Alternating Goblet Cossack Squats
10 L/10 R Single Arm Kettlebell Push Press
—then—
Complete as many rounds as possible in 15 mins of:
Run, 400 m
30 Push-ups
20 Alternating Dumbbell Snatches
Friday, March 25
Strength
Complex: Power Clean + Hang Clean
1-1-1-1-1-1-1-1
1x [ 1 Power Clean + 1 Hang Clean ]
Sets 1-3: 60-70% 1RM Clean
Sets 4-6: 70-80% 1RM Clean
Sets 7-8: 80-85% 1RM Clean
WOD
3 rounds for time of:
Run, 400m
12 Overhead Squats, 95/65 lbs (Rx+ 115/80)
15 Toes-to-bars (Weighted V-Ups or Sit-Ups)
Thursday, March 24
Rebuild option available in all classes.
Pisgah Kids: 3:30pm
Strength (all athletes)
3 rounds for quality of:
6 Cobra Peel Offs (hold for 10-12 seconds)
Rest 45 secs
Single Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft/R 50 ft
Rest 45 secs
10 Back Extensions @3011 (Good Mornings)
Rest 45 secs
Prone Plank Hold, 1 min
Rest 45 secs
WOD
Complete as many rounds as possible in 8 mins of:
10 Ring Dips
10 Ring Push-ups
20 Russian Twists
Rebuild Option
3 RFQ
6-8 Stationary Dips @2111
6-8 Tempo Push-Ups @ 3111
1:00 (accumulate) Russian Twists
Wednesday, March 23
Strength
Pause Deadlift : 8-8-8
Pause Deadlift 8-8-8
Rest as needed between sets.
55-65% 1RM Deadlift
Pause for 1-2 full secs at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip, and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.
WOD
3 RFT: Assault Bike Calories and Kettlebell Swings
3 rounds for time of:
20/15 Assault Bike Calories
25 Kettlebell Swings, pick load
Tuesday, March 22
Rebuild option available all day.
XT Strength: 5:30 pm
Pisgah Kids: 3:30 pm
Strength (all athletes)
3 RFQ: Dumbbell Bench Press, Bent Over Reverse Dumbbell Flies, and L-Sit Tuck-to-Extensions
3 rounds for quality of:
10 Dumbbell Bench Press, pick load @21X1
Rest 45 secs
15 Bent Over Reverse Dumbbell Flies, pick load
Rest 45 secs
6 L-Sit Tuck-to-Extensions @1212
Rest 45 secs
WOD
5 rounds for time of:
6 Hang Power Cleans, 115/75 lbs
9 Handstand Push-ups (Pike Pushups)
12 Push Press, 115/75 lbs
Rebuild Option
3 RFQ
6 Dumbbell Renegade Rows, pick load @2111
9 Weighted Sit-Ups @2111
12 Dumbbell Push Press, pick load @2111
XT Strength
Kneeling Squat Jumps 3x5
Clean Pulls 3x5
Hang Squat Clean : 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
3 RFQ (if time)
SA Landmine Row x 16-20 (8-10/each)
Farmer Carry x 1 Lap (1 KB/Heavy)
+
GHD Sit-Ups 2x 10-15 (as the machine is available throughout class)
Monday, March 21
Announcements (LOTS to share today…)
Again, thanks to Lauren from Planting Roots Nutrition for coming to visit on Saturday. She left some protein info on the coffee bar and shared some great info. If you couldn’t make it, she made some of the following recommendations (thanks to Jay Moye for taking notes):
How much protein? She recommends 1.2-1.6g protein per 1kg (note: not #) of body weight. Older athletes, and more active athletes trend on the higher end.
How to manage intake? Bodies can utilize only 30-40g of protein at one time, so BIG single servings of protein (anything over 30-40g) will often leave grams of protein wasted and unable to process. Better to spread out protein intake over all meals and snacks throughout the day.
Best protein source? She recommends whey protein. If you stay away from dairy, Lauren recommends soy, edamame, seeds (pumpkin especially) and lentils. We (Hayette and I) also recommend seitan, which has a very high protein content.
Best meal/time of day for protein intake? Lauren suggested breakfast time/morning as your bodies ideal time for higher protein/lower carb eating.
Intern update! We’re excited to announce that we have scheduled Bruce Browder for his CrossFit Level 1 certification test. He’s worked hard to prepare. After he passes, we’re excited to get him in front of classes to finish out his intern period with us. THANK YOU to so many of you in our community for supporting this effort. Also, we’re excited to announce that we will be launching TWO new interns through our coaching development program.
Kay Kelley has been an incredibly amazing addition to our community over the past months. She’ll be working through the coach development program, as will Doriyan Johnson, a UNCA sophomore. Both will be starting around April 1. More info about both of these rock stars, as well as pics, can be found soon on our staff page on the pisgahfitness.com website.
Memorial Day Murph is happening at Summit CrossFit again this spring. Details below!
MEMORIAL DAY MURPH FUNDRAISER FOR WARRIOR CANINE (ASHEVILLE LOCATION) & POTLUCK
Donations to support Warrior Canine Connection's no-fail mission. https://warriorcanineconnection.org
Please bring a dish to share. We will have beer provided by Hillman Beer.
In order to help us run this event smoothly, please register for a heat time. https://summit-crossfit.triib.com/events/murph-2022_
The $25 registration fee covers the cost of the shirt and a $10 donation. THE DEADLINE TO REGISTER FOR A SHIRT IS: MAY 10TH. WE WILL NOT HAVE EXTRAS.
If you do not want a shirt, please wait until the shirt cut-off time to register for your heat.
Alternatively, you can just show up at one of the designated heat times with a $10 CASH donation.
Never been to Summit before? Please have this waiver filled out prior to the event : https://summit-crossfit.triib.com/kiosk/602/quick-waiver/
Let us know if you have any questions!
Monday Group Fitness
Strength
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy back squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
· Workout Tips »
· The Back Squat »
WOD
“The Ghost”
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.