WOD - Class Programming
Saturday, February 1
In too much of the West, everyone wants the guarantee of safety, and never having to make any decisions.
WOD
Individual:
4 rounds, each round for time, of:
15 Strict Pull-ups (DB/KB Bent Over Rows)
20 Weighted Walking Lunges, pick load
30/20 Row Cal (30 Bike Calories or 300m Run)
Rest 1:1 between each round.
Goals
Super Fitness Robot time / rounds:
3:45 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
6:00 per interval
Partner Version:
8 rounds
Any split
No rest between rounds
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Friday, January 31
I'm not afraid to look like an idiot.
Warm-up
2 mins of rowing, biking, or jogging
2x of:
10 hip & back extensions
20 seconds of banded marching
1x Snatch Warm-Up
Strength/Skill
Power Snatch 5-5-5-3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals:
Starting at 65-70% 1RM and increasing the load.
Movement Demos
WOD
For Quality:
8 mins of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, January 30
We must let go of the life we have planned, so as to accept the one that is waiting for us.
Warm-up
:45/:15 of:
Med ball rotation slam
Med ball front squat
Med ball push press
Med ball snow angels
Strength/Skill
3 RFQ
L-Sit - Accumulate :45
Dball Bear Hug x 1:30
Kneeling KB Keg LIft x 10R/10L
Movement Demos
WOD
For time:
5 Deadlifts, pick a heavy load
10 Handstand Push-up (DB Push Press)
4 Deadlifts
10 Handstand Push-Up
3 Deadlifts
10 Handstand Push-Up
2 Deadlifts
10 Handstand Push-Up
1 Deadlift
10 Handstand Push-Up
Cool Down
Banded Shoulder Work
Foam Roll low back
Wednesday, January 29
Ah, but a man's reach should exceed his grasp, Or what's a heaven for?
Warm-up
3 rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 kettlebell russian swings, light weight recommended
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength/Skill
5 rounds for quality of:
12 Upright Rows, pick load
12 Snatch Grip Behind-the-Neck Shoulder Press, pick load
Movement Demos
And:
Anytime during the strength, accumulate 3:00 of Pull-Up Bar Hang
WOD
Death By Air Bike Calorie
With a continuously running clock perform:
1 Air Bike Calorie in the first 1 min
2 Air Bike Calories in the second 1 min
3 Air Bike Calories in the third 1 min
...
Continuing this for as long as you are able.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Tuesday, January 28
You don't look out there for God, something in the sky, you look in you.
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
3 rounds, not for time, of:
5-7 hip & back extensions
5 glute bridges
5 stiff legged deadlifts, empty barbell
5 strict presses (preferably, with a pair of dumbbells - lighter than the workout load)
5 push presses (preferably, with a pair of dumbbells - lighter than the workout load)
Strength/Skill
Barbell Good Morning
15-15-15
(After WOD)
Tabata Box Jump
3x 2:00/2:00
Score is total reps
WOD
3 rounds for time of:
100 Jump Ropes
15 Push Press, pick load
10 Dead-Stop Deadlifts, pick load
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Monday, January 27
"People fail to get along because they fear each other; they fear each other because they don't know each other; they don't know each other because they have not communicated with each other."
— Dr. Martin Luther King Jr.,
Updates:
Starting next Monday, we’ll officially return to CrossFit affiliation status. As many of you know, we started back in 2012 as CrossFit Pisgah. We unaffiliated a few years back (as did many other affiliates) due to disturbing statements made by CF’s former CEO, but kept the CrossFit programming ideology and functional fitness focus. CF made a leadership change in 2022, and I’ve been impressed with the company’s adjusted direction, new programs, and focus on education and health while still staying focused on community, quality coaching, and supporting affiliates. So, we’ll be CrossFit Pisgah again, starting next week.
What will this mean to you? Nothing, really. Our classes and schedule and rates and day-to-day operations will be identical. We’ll change our web address, instagram handle, logo, and put our old sign back up on the front of the building. We’ll be back in the global CrossFit network, so it may mean some new members and drop-ins in the classes that come to us because of our official affiliate status.
Also next Monday, we’ll be shifting some coaching assignments with our noon classes.
Coach Scott will be moving from coach to Pisgah Open Gym membership to allow more time to focus on his commercial real estate work. Scott has been with Pisgah for many years, is a former affiliate owner, and an incredible resource in our community. Thank you, Scott, for being such an amazing coach and friend. We’re excited you’ll still be at Pisgah as a member.
Coach Meg has a new job that will see her schedule shift some. While she will be stepping away from Friday noons, we’re hoping to get her back coaching in a slot that works with her new schedule after she’s comfortable and situated in her new job. Thanks, Meg!
We’re so excited to welcome Coach Kelly Ashton to our team. We’ve had a chance to get to know Kelly through hosting Summit CrossFit these last months, as Kelly also coaches there. Kelly’s an experienced coach who holds a CF Level 2 certificate, and pairs her excellent content knowledge with a positive and supportive demeanor that is a great fit for our community. Many of you already got to take a Kelly class last Saturday when she led our Community WOD. Welcome, Kelly, we’re honored to have you with us. Kelly will be leading the 12pm classes on Mon/Wed/Fri starting Feb. 3.
Coach Dana will continue to be in classes, supporting coaches and members. Dana’s CrossFit cert has lapsed so we’re not allowed to have him officially lead classes (for insurance and licensing agreement reasons), but he will still be a presence, supporting Kelly and throwing down on class WODs with our crew! Dana exemplifies everything good about Pisgah and our family, so we’re excited to have him with us as we move forward.
Lastly, I’m going to start transitioning us into a new member management software system. We’ll be moving from Zen Planner to Push Press. This will save us some money and offer a system that’s hopefully less clunky, more intuitive, and user-friendly. This will be a minor inconvenience for you in that you’ll need to download and learn a new app, maybe re-enter payment info, sign a new waiver, but we’re not there yet. Just a heads-up that this will be coming down the pike, probably in the next couple weeks. More to come.
Have a great week!
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking, or jogging
20 seconds of banded steps forward and backward
6-8 hollow rocks or Abmat sit-ups
6-8 steps of lunges
6-8 air squats
6-8 shoulder pass throughs, pvc pipe (use a light band if it treats your shoulders better)
6-8 band pull-aparts
6-8 scap pull-ups
6-8 kip swings
6-8 pull-ups or ring rows
6-8 inchworm push-ups
Strength/Skill
(After WOD)
Dumbbell Chest Fly 12-12-12-12
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Athlete Instructions
For time, or not.
Do this as a chipper (complete all pull-ups before moving to push-ups, and so on)
If you need to make this more manageable, break these reps up as needed (for example, 10 rounds of 10 each)
Intermediate: 75 of each
Scaled: 50 of each
Goals
Super Fitness Robot time / rounds:
18:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
28:00
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, January 25
"Only through an inner spiritual transformation do we gain the strength to fight vigorously the evils of the world in a humble and loving spirit."
— Dr. Martin Luther King Jr.,
WOD
For time:
Individual:
70 V-ups (Alt. Single Leg V-Ups/Med Ball Sit-Ups)
Run, 1 mi
70 Burpees
Run, 1 mi
Partner:
100 V-ups (Alt. Single Leg V-Ups/Med Ball Sit-Ups) - any split
Run, 1 mi - together
100 Burpees - any split
Run, 1 mi - together
Friday, January 24
"I know that love is ultimately the only answer to mankind's problems."
— Dr. Martin Luther King Jr.,
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking, or jogging
30 seconds of foam rolling your lats and low back
10 hip & back extensions
3-5 deadlifts, starting from mid-shin, empty barbell
3-5 muscle cleans, starting from mid-shin, empty barbell
3-5 front squats, empty barbell
3-5 hang squat cleans, starting from just above the knees, empty barbell
3-5 squat cleans, starting from mid-shin, empty barbell
Strength/Skill
Part I:
For quality:
10 L/10 R Single Leg Box Jumps, pick height
Movement Demos
Part II:
1 Squat Clean, pick load
Every 30 secs for 20 mins.
Athlete Instructions
Goals
Super Fitness Robot:
Squat Clean- 70% 1RM or more
More Likely:
Squat Clean- 50% 1RM or more
Movement Demos
WOD
:45 on/:15 rest for each of the following:
Candlestick/V-Up/Sit-Up
Side Plank R
Hollow Rock/Hold
Side Plank L
Russian Twist
Forearm Plank
Flutter Kick
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, January 23
"It is not enough to say, 'We must not wage war.' It is necessary to love peace and sacrifice for it. We must concentrate not merely on the negative expulsion of war, but the positive affirmation of peace."
— Dr. Martin Luther King Jr.,
Warm-up
2-3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
20 seconds of lateral lunge
20 seconds of forward lunge
2-3 inchworm
Shoulder rotations
10 sit-ups, hollow rocks or v-ups
Lateral Line Hops
Perform for 2-3 Rounds with both feet at the same time, or for 2 Rounds with the R foot & 2 Rounds with the L foot.
Each Round is 30 Seconds.
During the 30 seconds perform the drill both forwards and backwards.
Rest 30-60 seconds between rounds.
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
21-15-9 reps, for time of:
Dumbbell Clean & Jerk, 50/35 lbs
Box Jump, 30/24 in
Athlete Instructions
Rest 5 mins before the next part.
21-15-9 reps, for time of:
Bike Cals
Toes-to-bar (Hanging Knee Raise)
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.
Wednesday, January 22
"Hate is too great a burden to bear. I have decided to love."
— Dr. Martin Luther King Jr.,
Warm-up
2 rounds, not for time of:
2 mins of running, biking, or rowing
6-8 hip & back extensions
1x Snatch warm-up with pvc + empty bar, 45/35 lbs
Strength/Skill
(After WOD)
Deficit Deadlift 12-12-12
Athlete Instructions
3 sets of 8-12 reps, you choose the height of the deficit.
Movement Demos
WOD
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 yard (4x 50 yd)
Athlete Instructions
Goals
Super Fitness Robot time:
Men- 4:21 or less
Women- 4:59 or less
More Likely time:
Men- 6:30
Women- 7:15
(consider scaling if this seems unrealistic)
Other Equipment Options
Replace each 200 m of running with 600 m on the Rogue Echo Bike, Assault Bike, 250 m on the Concept 2 Rower
Cool Down
Calves & Foam Rolling
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, January 21
"Love is the greatest force in the universe. It is the heartbeat of the moral cosmos. He who loves is a participant in the being of God."
— Dr. Martin Luther King Jr.,
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of forward lunge
10 air squats
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 wall ball shots or 10 barbell thrusters (for both options, choose a lightweight)
Strength/Skill
Skill: Rope Clamp/Legless Work
(After WOD)
Dumbbell Skull Crusher 12-12-12
Movement Demos
WOD
40 Wall Balls, pick load, pick height
20 Pull-ups or 4 rope climbs
30 Wall Balls, pick load, pick height
15 Pull-ups or 3 rope climbs
20 Wall Balls, pick load, pick height
10 Pull-ups or 2 rope climbs
10 Wall Balls, pick load, pick height
5 Pull-ups or 1 rope climb
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, January 20
"I believe that unarmed truth and unconditional love will have the final word in reality. This is why right, temporarily defeated, is stronger than evil triumphant." — Dr. Martin Luther King Jr.,
MLK Holiday Schedule
Normal schedule. Classes will run if athletes sign-up. Check Zen Planner within 1 hour of class time to verify class is happening.
Other news:
The Craven Street bridge has re-opened!
Warm-up
Not for time:
1 minute of rowing, jogging or biking, roughly 50% effort
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
8 Bench presses, empty barbell (or floor presses)
Strength/Skill
(Before WOD)
15 min to find your best Bench Press 1 rep max lift.
(After WOD)
Dumbbell Overhead Tricep Extension 12-12-12-12
WOD
4 rounds for time of:
Row, 500 m
12 Bench Press, 60% 1RM
Athlete Instructions
Other Equipment Conversions: Replace each 500 m of rowing with 400m of running, 1200m on the Echo Bike, Assault Echo bike
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Saturday, January 18
“Some people never go crazy. What truly horrible lives they must lead.” - Charles Bukowski
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Individual: As Written
Partner: Any Split - AMRAP 30
Friday, January 17
“I have not failed. I've just found 10,000 ways that won't work.” - Thomas Edison
Warm-up
3 rounds, not for time, of:
1 min of easy biking, rowing, or jogging
30 seconds of foam rolling your lats and low back
20 seconds of lateral banded steps
7 hip & back extensions
10 stiff legged deadlift, empty bar 45/35 lbs
10 glute bridges, empty bar 45/35 lbs
6 box step-ups and steps-downs, you choose the height
Strength/Skill
(AFTER WOD)
For quality:
Side Plank, L 3 mins/R 3 mins
Athlete Instructions
Accumulate 1-3 minutes per side.
Movement Demos
Landmine Twist
12-12-12
WOD
15-12-9 reps, for time of:
Deadlift, 275/185 lbs
Box Jump, 24/20 in
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Thursday, January 16
“It is better to be hated for what you are than to be loved for what you are not.” - Andre Gide
Warm-up
x2
Cardio
Shoulders
Hip Extension
Ankles
Snatch Warmup
Strength/Skill
20 min to find a heavy snatch rep
WOD
Complete as many rounds as possible in 15 mins of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
35 Single Unders
15 Sit-ups
Cool Down
Banded Shoulders
Wednesday, January 15
“Try not to become a man of success. Rather become a man of value.” - Albert Einstein
Warm-up
2 rounds, not for time, of:
45 seconds of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups
10 kettlebell Russian swings, light/moderate load
Strength/Skill
(Before WOD)
Single Arm DB Row
24-24-24-24 (12L/12R)
(AFTER WOD, if time)
3 RFQ
Front Rack Carries - 100ft
DB Front/Lateral/Bent Over Raises x10
WOD
21-15-9 reps, for time of:
Pull-up
Burpee
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Tuesday, January 14
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” - Albert Einstein
Warm-up
EMOM 12’
Min. 1, 5, 9: 40” of jogging, biking or rowing (try to increase effort each set)
Min. 2, 6, 10: 30 m of high knees + 30 m of butt kicks
Min. 3, 7, 11: 6 bent over rows + 3-4 burpees
Min. 4, 8, 12: rest
Strength/Skill
Skill Work: Handstand Hold/HSPU
5 rounds for quality of:
5 Weighted Strict Pull-ups, pick load (Pull-Ups)
7 Strict Handstand Push-ups (Shoulder Press)
Handstand Walk, 7 m (Overhead Carry)
Athlete Instructions
Movement Demos
WOD
For distance:
Row: 10 Min max distance
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.
Monday, January 13
“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” - Albert Einstein
Warm-up
2 rounds, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
10 hollow rocks or v-ups
5-7 PVC pipe shoulder pass-throughs (feel free to use a light band if it treats your shoulders better)
10 air squats
Strength/Skill
(AFTER WOD, if time)
Goblet Lunges
24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per leg
WOD
Every 1 min for 30 mins, alternating between:
1 Overhead Squat, pick load
10 GHD Sit-up/Candleticks/Weighted V-Ups/V-Ups
Rest 1 min
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, January 11
The most inspiring thing you can do is to live so fully in alignment with your goals that others stop to wonder why they’ve been settling for less.
Ryan Fisch
Warm-up
2 rounds, not for time, of:
2:00 cardio
10 Samson lunge
20 seconds of jumping jacks or single-unders
10 air squats
10 side lunges (5 each leg)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
-
WOD
AMRAP 30:
Run, 400 m
15 Pull-ups (or 1 rope climb/ legless rope climb)
10 L Kickstand Squats (or pistols), pick load
100 Jump Ropes (doubles or singles)
10 R Kickstand Squats (or pistols), pick load
10 Pull-ups (or 1 rope climb/ legless rope climb)
Partner Version:
AMRAP 30
Run, 400 m (together)
20 Pull-ups (any split - or 1 rope climb each)
20 L Kickstand Squats, pick load (or pistols - any split)
200 Jump Ropes (doubles or singles - any split)
20 R Kickstand Squats, pick load (or pistols - any split)
20 Pull-ups (any split - or 1 rope climb each)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Friday, January 10
Growth isn’t found in comfort zones.
Ryan Fisch
Warm-up
3 minutes of easy jogging, biking or rowing
–then–
2-3 sets, not for time, of:
5-7 hip & back extensions
3-5 deadlifts, empty/light barbell
3-5 hang muscle cleans, empty/light barbell
3-5 hang power cleans, 2 secs in the receiving position, empty/light barbell
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, 2 secs in the receiving position, empty/light barbell
Strength/Skill
(AFTER WOD)
For time:
75 Russian Kettlebell Swings, pick load
Rest, then:
Close Grip Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use a barbell or a pair of dumbbells.
4 sets of 8-12 reps
WOD
5 rounds for time of:
12 Deadlifts, 115/75 lbs
9 Hang Power Cleans, 115/75 lbs
6 Push Jerks, 115/75 lbs
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Shoulder Stretch
Hold 1-2 minutes.