WOD - Class Programming
Wednesday, April 13
“Things won are done; joy’s soul lies in the doing.” – William Shakespeare
Skill
Skill Session A: Handstand Push-Up/Hold Work
Skill Session B: Rope Climb/Clamp Work
WOD
Complete as many rounds as possible in 20 mins of:
30 Double Unders
Dumbbell Farmers Carry, 50/35 lbs, 1 Building Lap
30 Double Unders
20 Handstand Push-ups (DB Strict Press)
30 Double Unders
2 Rope Climbs (6 Rope Lowers)
Tuesday, April 12
“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill
Strength (all athletes)
Alt EMOM 18 mins: Tempo Push-ups, Suitcase + Waiters Carries, and Strict Toes-to-bars
Every 1:30 for 18 mins, alternating between:
15 Tempo Push-ups @1111
Suitcase + Waiters Carry, pick load, R+L 60 m
Suitcase + Waiters Carry, pick load, L+R 60 m
8 Strict Toes-to-bars (knee raises) @2111
Suitcase + Waiters Carry- hold a heavy dumbbell or kettlebell at side in suitcase carry and a lighter dumbbell/kettlebell overhead in waiters carry
WOD
4 rounds for time of:
Run, 400 m
12 Alternating Farmers Carry Lunges, pick load
12 Kettlebell Front Rack Squats, pick load
Kettlebell Front Rack Squats or Kettlebell Goblet Squats
Rebuild Option
4 RFQ
12 Alt. Farmer Carry Lunges @2111
:45/each side plank
12 KB Front Rack Squat @3111
:30 hollow hold
XT Strength
Split Jerk : 5-5-3-3-3-1-1-1-1
Split Jerk 5-5-3-3-3-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Complex: Pause Deadlifts and Deadlifts : 1-1-1
· 1x [ 5 Pause Deadlifts + 5 Deadlifts ]
· 1x [ 5 Pause Deadlifts + 5 Deadlifts ]
· 1x [ 5 Pause Deadlifts + 5 Deadlifts ]
· Use the heaviest weight you can for each set. Rest as needed between sets.
· 55-65% 1RM Deadlift
· On the pause deadlifts, 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. After completing the 5 reps with the pause, perform 5 deadlifts at a tempo of your choosing.
3 RFQ
25 Abmat Sit-Ups
15 Weighted Squat Jumps
Monday, April 11
“Nothing is lost . . . Everything is transformed.” ― Michael Ende
Strength
Every 1:30 for 12 mins: Power Cleans and Front Squats
1x [ 1 Power Clean + 1 Front Squat ], pick load
Every 1:30 for 12 mins.
Begin set one at 60% 1RM and build to a heavy.
WOD
Complete as many rounds as possible in 12 mins of:
3 Power Cleans, 155/95 lbs (Rx+: 175/115)
6 Strict Pull-ups (3-count Pull-Up Negatives)
9 Step Down Box Jumps, 24/20 in (Rx+: 30/24)
Sunday, April 10
“When you come out of the storm, you won’t be the same person who walked in. That’s what this storm’s all about.” ― Haruki Murakami
No Community Endurance Today
XT Strength
Bench Press : 5 @ 75%, 3 @ 80%, 1 @ 85%, 3 @ 87%, 2 @ 90%, 1 @ 95%, 1 @ 101%
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x1 at 85% 1RM
Bench Press 1x3 at 87% 1RM
Bench Press 1x2 at 90% 1RM
Bench Press 1x1 at 95% 1RM
Bench Press 1x1 at 101% 1RM
Rest as needed between sets.
Complete sets 1-5 every 2 mins for 10 mins. -- Rest 2 mins -- Complete sets 6-7 every 3 mins for 6 mins.
3 RFQ
Snatch Balance x5
Sotts Press x5
Russian Twists x 20
Finisher:
Turkish Get-Ups
1:00 on/1:00 off x 6 (12:00 Total – Alternating arms each “on” minute)
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)