WOD - Class Programming
Thursday, Oct 27
Hey everyone, Jacob here, thought I would take a break from quotes to express some gratitude today. I’m looking through our member surveys ( thank you to everyone who has done those so far ) and I just wanted to share how happy I am to be here with each of you everyday. I have the greatest job in the world and it’s because of y’all. We really have a special place here, with some amazing people. Much love, see you tomorrow.
Gym Happenings
Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!
Just click the link below!
https://forms.gle/PywPwWwznyskmNVT6
Strength
3 Tempo Front Squats, pick load @31X1
Every 2 mins for 16 mins.
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
WOD
For time:
800 m Run
30 Kettlebell Front Squats, pick load
30 Burpees
REBUILD
3 RFQ
5 Strict Pull-Ups (Wtd if Possible) - Ring Row Sub @2111
10 Alternating Gorilla Rows @2111
20 Banded Tricep Push Downs @11X1
Wednesday, Oct 26
“A good traveler has no fixed plans and is not intent on arriving.” - Laozi
Gym Happenings
Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!
Just click the link below!
https://forms.gle/PywPwWwznyskmNVT6
WOD
Every 2 mins for 30 mins, alternating between:
Row, 400/300 m
6 Wall Walks
30/20 Assault Bike Calories
30 Toes-to-bars
12 Devil Press, 50/35 lbs
XT
Strict Overhead Press : 8-8-8-8-ME
Athlete Instructions
Sets 1-2: 90-95% 8RM
Sets 3-4: 85-90% 8RM
Set 5: 85% 8RM
Rest as needed between sets.
Note: If you do not know your 8-RM overhead press, use today to establish an 8-RM during these 15 minutes instead of the sets and reps above.
Tuesday, Oct 25
“A river cuts through rock, not because of its power, but because of its persistence.”
—James N. Watkins
Gym Happenings
Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!
Just click the link below!
https://forms.gle/PywPwWwznyskmNVT6
STRENGTH
5 rounds for quality of:
10 Dumbbell Z Press, pick load @2111
Rest 1 min
15 Banded Lat Pull Downs @1111 - rotate hands from pronated to supinated as you pull down
Rest 1 min
WOD
Complete as many rounds as possible in 9 mins of:
9 Dumbbell Push Press, pick load
9 Push-ups
18 Mountain Climbers
REBUILD
3 RFQ
8-10 DB Push Press @21X1
8-10 Tempo Push-Ups @2111
20 Russian Twists
Monday, Oct 24
“Just as one takes up again a piece of luggage that one has temporarily put down.”
—Nyanaponika Thera
Gym Happenings
Survey time! We are going through some changes here at PF and we need your help in determining our direction! If you don’t mind, please take just a couple minutes and fill out our brief survey. This will help us to deliver the best, most accurate product to fit your needs, we love our community and we can’t wait to hear from you!
Just click the link below!
https://forms.gle/PywPwWwznyskmNVT6
WOD
5 rounds, each round for time, of:
12 Deadlifts, 135/95 lbs
12 Power Cleans, 135/95 lbs
12 Alternating Front Rack Reverse Lunges, 135/95 lbs
Go every 4 mins.
Strength
Every 1:30 for 12 mins, alternating between:
Prone Swimmer, 1 min
L Side Plank, 1 min
Band Pull Apart, 1 min
R Side Plank, 1 min
XT
Power clean 5x3
or
Deadlift 5x3
Sunday, Oct 23
“Empowering women is a key to building a future we want.” -Amartya Sen
Gym Happenings
Today is the big day! Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Donation based, so give only what you can, if you can. Bring a friend! Starting on Oct. 23rd.
WOD
“Kelly”
5 rounds for time:
run 400m
30 box jumps 20”
30 wallballs 14lb / 9’
Saturday, Oct 22
“If the Way is high, accordingly it has a great number of obstacles.”— An ancient saying
Rebuild
A) Every 1:30 for 18 mins, alternating between:
12 Plank DB Pull Throughs, pick load
12 Barbell Hip Thrusts, pick load @20X1
Side Plank Hold, L 30 secs/R 30 secs
B) 3RFQ
20 GHD Sit-ups (Medball Sit-ups) @21X1
10 Ring Dips (Stationary Dips) @2111
Single Arm Kettlebell Overhead Carry, 70/53 lbs, 100 m
COMMUNITY WOD
Teams of 4 - 3 rounds for time of:
Partner A:
Row, 600/500 m
Partner B:
10 L/10 R Single Arm Kettlebell Push Press, 24/16 kg + Kettlebell Front Rack Hold, 24/16 kg
Partner C:
30/20 Assault Bike Calories
Partner D:
20 Wallballs 20/14 + Med Ball Overhead Hold, 35/25 lbs
Athlete Instructions
Complete in teams of 4.
Teammates at the kettlebell and dumbbell stations must maintain the holding position until their partners on the rower and bike have completed the assigned work. Teams may only rotate stations once all four members have completed their assigned station.
Friday, Oct 21
“We plan, God laughs.”— Old Yiddish proverb
STRENGTH
2 Back Squats, 80-85% 1RM
Every 2 mins for 14 mins.
WOD
Complete as many rounds as possible in 10 mins of:
10 Box Jumps, 24/20 in
10 Toes-to-bars (V-Ups)
10 SA KB Thrusters, 50/35 lbs (5/each arm)
XT
DB Bench Press 8-8-6-6-4-4
Thursday, Oct 20
“There is no evil without some good.”— Gaius Plinius Secundus
STRENGTH
Every 1:30 for 18 mins, alternating between:
12 Dumbbell JM Press, pick load @2111
30 Prone Lying Banded Hamstring Curls @1010
15 Tempo Push-ups @1111
12 Zottman Curls, pick load @3110
WOD
Complete as many rounds as possible in 12 mins of:
12 Kettlebell Swings, 70/53 lbs
12 Kettlebell Goblet Lunges, 70/53 lbs
48 Double Unders
REBUILD
3 RFQ
24 SA KB Swings (12/each)
12-15 KB Goblet Lunge @21X1
:45 Flutter Kick
1 min Rest
Wednesday, Oct 19
“Where there is no struggle, There is no Strength.” - Oprah Winfrey
Strength A
1x [ 1 Hang Snatch + 1 Low Hang Snatch ], pick load
Every 2 mins for 10 mins.
Low Hang Snatch- 2 in below the knee
Strength B
1 Snatch, pick load
Every 1 min for 5 mins.
WOD
Complete as many rounds as possible in 14 mins of:
24 Alternating Pistols
18 Chest-to-bar Pull-ups
12 Alternating Dumbbell Snatches, 50/35 lbs
XT
Deadlift x5 @75%
E2M for 14:00
Tuesday, Oct 18
"I think of learning as unobstructed self-expression." — Josh Waitzkin
Strength
Every 1:30 for 12 mins, alternating between:
10 Tempo Front Foot Elevated Split Squats, pick load @31X1
10 Tempo Front Foot Elevated Split Squats, pick load
10 Tempo Ab Wheel Roll Outs @3010
15 Reverse Snow Angels @2020
WOD
3 rounds, each round for time, of:
Row, 500 m
10 Double Kettlebell Front Squats, pick load
**Go every 4 mins.
REBUILD
Every 2 mins for 12 mins, alternating between:
8 Tempo Bent Over Barbell Rows, pick load @2111
20 Dumbbell Death Marches, pick load @2011
L-Sit Tap, 40 secs
Monday, Oct 17
“Freedom is not worth having if it does not include the freedom to make mistakes.”
—Gandhi
Gym Happenings
New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.
WOD
4 rounds, 7 mins each, for max reps of:
Run, 2 Post Runs (start each post run rep with hand on the building)
15 Burpee Box Jump Overs, 24/20 in
24/18 Assault Bike Cals
max reps in remaining time: Rope Climbs (rope lowers)
Rest 3 mins
XT - A
5x5 Overhead Squat (on rack)
XT - B
3x5 Shoulder Press
3x5 Push Press
2x5 Push Jerk
Saturday, Oct 15
“Those who are easily shocked should be shocked more often.” — Mae West
Rebuild
Every 1:30 for 18 mins, alternating between:
:45-:60 Flutter Kicks
Suitcase + Waiters Carry, pick load, R+L 60 m
Suitcase + Waiters Carry, pick load, L+R 60 m
8 Strict Toes-to-bars (Hanging Knee Raises or Weighted V-Ups) @2110
4 RFQ:
10-12 GHD Sit-Up @21X1
20 Lateral Bound and Stick (these are “speed skaters” with dynamic, but controlled, lateral jumps and landings. Increase power/distance as you get more comfortable)
10-12 Good Morning @2111
14-18 Alternating Curtsy Squat @2111
Community WOD
5 rounds, 1 min per station, for max reps of:
Wall Ball, pick load
Kettlebell Swing, 24/16 kg
Dumbbell Box Step Over, 50/35 lbs, 20 in
Strict Handstand Push-up (or DB Strict Press)
Row Calorie
Rest 1 mins
**Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Friday, Oct 14
“Duty makes us do things well, but love makes us do them beautifully.” - Phillip brooks
Gym Happenings
Handstand Clinic!!!
Today, Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
Strength
With a continuously running clock perform:
1 Bench Press, in the first 1 min
2 Bench Press, in the second 1 min
3 Bench Press, in the third 1 min
Continue this for as long as you are able.
Athlete Instructions
(Rx) Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
(Rx) Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.
WOD
"Desire”
As many reps as possible in 5 mins of:
BurpeeBox Jump Over, 24/20 in
XT
Every 2 mins for 16 mins: Deadlift
3 Deadlifts, 85% 1RM
Thursday, Oct 13
“Without a sense of urgency, desire loses its value.” - John Rohn
Gym Happenings
Handstand Clinic!!!
This Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
Strength
Every 1:30 for 18 mins, alternating between:
8 Tempo Snatch Grip Romanian Deadlifts, pick load @4011
Hollow Hold, 1 min
10 Tempo Strict Pull-ups @2111
Bottoms-up Kettlebell Carry, pick load, L 25 m/R 25 m
WOD
For time:
Run, 800 m
60 Kettlebell Swings, pick load
Run, 800 m
Rebuild
3 RFQ
20 SA KB Swings (10/each)
6-8 Turkish Get Up (3-4/each)
20 KB/Sandbag Keg Lift (10/each)
Wednesday, Oct 12
“Nothing is less productive than to make more efficient what should not be done at all.”
- Peter Drucker
Gym Happenings
New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.
WOD
Every 4 mins for 32 mins do:
Row, 500/400 m
3 Snatches, pick load
3 Ring Muscle-ups (Scale to Bar Muscle-Ups or 8 Stationary Dips)
Athlete Instructions
Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 4070 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
XT
A: 7x2 Snatch (Ascending)
B: DB Incline Bench 5 x 10-12
Tuesday, Oct 11
“To have long term success as a coach or in any position of leadership, you have to be obsessed in some way.” - Pat Riley
Gym Happenings
Handstand Clinic!!!
This Friday, Oct 14th at 5:30pm local Acro coach Micah Ellinger will be taking us through a handstand masterclass. This is a great opportunity so don’t pass it up!
WOD
21-15-9
Thruster 95 / 65
Pull-up
Rebuild
3 sets
8-10 Goblet squat 31x1
8-10 SA KB push press 21x1
8-10 SA KB Row 21x1
Strength ( After WOD and Rebuild )
2 rounds for quality of:
8 R Tempo Bulgarian Split Squats, pick load @3010
12 R Dynamic Bulgarian Split Squats, pick load @10X0
Rest 1 min
8 L Tempo Bulgarian Split Squats, pick load
12 L Dynamic Bulgarian Split Squats, pick load
Rest 1 min
8 Tempo Ab Wheel Roll Outs @2111
Rest 1 min
For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
Monday, Oct 9
“Necessity is the mistress and guide of nature. Necessity is the theme and inventress of nature, her curb and her eternal law.”
- Leonardo Da Vinci
WOD
Every 2 mins for 40 mins, alternating between:
max rep Assault Bike Calories, 1:30
20 Kettlebell Front Rack Walking Lunges, 24/16 kg
max rep Row Calories, 1:30
60 Double Unders (90 single unders)
XT
A: Back Rack Weighted Lunge 5x10-12 (5-6/each leg - Ascending)
B: Overhead Squat : 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Saturday, Oct 8
“Only one who devotes themselves to a cause with their whole strength and soul can be a master. For this reason mastery demands all of a person.” - Albert Einstein
Rebuild
3RFQ
Single Arm KB Crunch x 10/arm
Tall Kneeling KB Horn Bicep Curls x 12-15reps 20X0 Tempo
Tall Kneeling KB Horn Tricep Extensions x 12-15reps 20X0 Tempo
3 RFQ
KB Rack Cyclist Squat x8-12 @2111
Gorilla Row x8-12 @2111
KB Rack Carry 100’
Community WOD
For time (30-minute cap, any split):
Buy-In: 100 Alternating DB/KB Snatches
500m row
50 wallball
50 Russian Twist
400m row
40 wallball
40 Russian Twist
300m row
30 wallball
30 Russian Twist
200m row
20 wallball
20 Russian Twist
100m row
10 wallball
10 Russian Twist
Cash-Out: 100 Push-Ups
Friday, Oct 7
“First say to yourself what you would be; and then do what you have to do.” - Epictetus
Gym Happenings
Bring a Friend Friday! Know some people who you think might be interested in Pisgah Fitness? Invite them to a Friday workout, totally free! Every Friday WOD will be a little more simple (not any easier) than the rest of the week to make it a perfect time to bring a first timer! Community workouts on Saturday are also always free, and another perfect time to bring someone in for a trial!
Strength
Front Squat 1x3 at 75% 1RM
Front Squat 1x2 at 80% 1RM
Front Squat 1x1 at 85% 1RM
Front Squat 1x1 at 90% 1RM
Front Squat 1x3 at 90% 1RM
**Complete sets every 2 mins.
WOD
AMRAP 20
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 45/25 lbs
2 Post Runs
XT
Strict Press 5 x 2 / 80-90%
Heavy Dball chest carry accumulate 500’
*every-time you drop, 3-5 strict toes to bar.
Thursday, Oct 6
“Don’t think about making art, just get it done.” -Andy Warhol
Gym Happenings:
Pisgah Kids is recruiting new members! Tell all your friends with kiddos to stop by for a free class! Tuesdays and Thursdays 3:30-4:30. Elementary school ages.
Bring a Friend Friday! Know some people who you think might be interested in Pisgah Fitness? Invite them to a Friday workout, totally free! Every Friday WOD will be a little more simple (not any easier) than the rest of the week to make it a perfect time to bring a first timer! Community workouts on Saturday are also always free, and another perfect time to bring someone in for a trial!
Our member and physical therapist Hanna Trinite is now offering dry needling and manual therapy at the gym! If you have muscle soreness, muscle tightness or just feeling stiff, she’s here to help you out. Sign up at https://coredynamicsphysicaltherapy.as.me/PisgahFitness# or call/text her 828-283-0526 if you have questions or to book a slot.
Strength
Every 1 min for 15 mins, alternating between:
10 L Arm Landmine Press, pick load @20X1
10 R Arm Landmine Press, pick load
10 L Arm Landmine Rows, pick load @20X1
10 R Arm Landmine Rows, pick load
L-Sit Hold, 40 secs
WOD
Complete as many rounds as possible in 12 mins of:
12 L/12 R Single Arm Dumbbell Hang Clean & Jerks, pick load
12 Dumbbell Box Step Overs, pick load
REBUILD
3 RFQ
DB Skull Crushers (10-15 Rep Range) @20X1
Close Grip DB Bench Press 40X0 x 8 reps