WOD - Class Programming
Tuesday, February 11
To the mind that is still, the whole universe surrenders.
Warm-up
2-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
6-8 hip & back extensions
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 front squats, empty bar (3 secs up, 3 secs down)
5 inchworm push-ups (feel free to do burpees from round 2)
Strength/Skill
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Barbell Bent Over Row
12-12-12-12
WOD
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Bar
Front Squat, 135/95 lbs
Chest-to-bar Pull-up (Pull-Up)
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, February 10
If you do not change direction, you may end up where you are heading.
Warm-up
AMRAP 9’, easy pace
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lunge steps (forward/side)
8 Kettlebell russian swings, light load
6 Kettlebell bent over rows, L-arm (light load)
6 Kettlebell bent over rows, R-arm (light load)
20-30 seconds of rest
Strength/Skill
4 RFQ:
15-20 GHD Sit-Ups (25 Med Ball Sit-Ups)
6-8 Turkish Get-Ups (3-4/Arm/Round)
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Frog Stretch
Hold 1-2 minutes.
Saturday, February 8
Failure comes only when we forget our ideals and objectives and principles.
WOD 1:
AMRAP 10
Dumbbell Farmer Carry, 50/35 lbs, 100 m
Row 500m
20 SA DB Thrusters (10R/10L)
Wait 5 min, then:
WOD 2:
AMRAP 15
2 rounds of Cindy
15 Power Snatches, 75/55 lbs (or alternating KB Snatch)
1 round of Cindy is:
5 Pull-ups
10 Push-ups
15 Air Squats
Friday, February 7
Life is like a game of cards. The hand you are dealt is determinism; the way you play it is free will.
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
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
5 hollow rocks (round 1), 5 strict hanging knee raises (round 2)
Strength/Skill
DB/KB Reverse Lunge
20-20-20 (10/each leg)
WOD
For quality:
Run/Bike/Row (athlete’s choice), 10 mins
75 Hollow Rocks
50 Dips
25 Strict Toes-to-bars (Kipping Toe-To-Bar or Knee Raises)
15 High Box Jumps, pick height
Divide up the work in any manner you wish.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Thursday, February 6
Art enables us to find ourselves and lose ourselves at the same time.
Warm-up
:45/:15 x2
Scorpion
Scarecrow
Med ball cleans
Med ball thrusters
Inchworm
Jerk Skill/ Warm-Up
Strength/Skill
Clean & Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full cleans, aka, squat cleans.
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM
More Likely time / rounds:
50% or higher of 1RM
(consider scaling if this seems unrealistic)
Movement Demos
WOD
For quality:
14 Ring Rows
Front Rack Carry, pick load, 100 m
12 Ring Rows
Front Rack Carry, pick load, 100 m
10 Ring Rows
Front Rack Carry, pick load, 100 m
8 Ring Rows
Front Rack Carry, pick load, 100 m
6 Ring Rows
Front Rack Carry, pick load, 100 m
Athlete Instructions
Note: try to make the ring rows challenging (i.e. inclination and/or time under tension). For the front rack carry, choose a load that allows you to complete the 100m in no more than 3 sets.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, February 5
The whole idea of compassion is based on a keen awareness of the interdependence of all these living beings, which are all part of one another, and all involved in one another.
Warm-up
3-5 minutes of running, biking or rowing
–then–
2 rounds, not for time, of:
6-8 hip & back extensions
15 m of high knees
10 steps of walking lunges
15 m of butt kicks
20 seconds of lateral banded steps
10 squats
10 glute bridges (empty/light barbell)
Strength/Skill
Bench Press
8-8-8-8-8
WOD
For time:
20 Back Squats, 185/135 lbs
Run, 2 mi
20 Back Squats, 185/135 lbs
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, February 4
Perhaps I am stronger than I think.
Warm-up
3 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
10 m bear crawl
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 1 half length rope climb
10 Abmat sit-ups
30 seconds of biking or jogging or rowing (try to increase pace every 10 seconds)
60 seconds of rest
Strength/Skill
(Before WOD)
As many reps as possible in 2 mins of:
Sit-ups
Skill Work:
Rope Clamps/Climbing
WOD
3 rounds, each round for time, of:
1 Rope Climb, 15 ft (or 9 Pull-Ups)
Side Plank, L 30 secs
1 Rope Climb, 15 ft
Side Plank, R 30 secs
1 Rope Climb, 15 ft
Plank Hold, 1 min
Air Bike, 1200 m
Rest 1:1 between each round.
Athlete Instructions
Other Equipment Conversions
Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds:
5:00 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
8:15 per interval
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Monday, February 3
Pride makes us artificial and humility makes us real.
Updates:
We’ve had BIG Monday night 5:30pm classes since the new year. This is GREAT. We have a practice of capping our weekday classes at 14 to ensure athlete safety and quality of coaching at Pisgah. We plan to open up the 4:30 pm slot on Mondays to give athletes another option. We are wrapping up our time hosting our friends at Summit this month, who currently hold the 4:30 slot. If you’d like to come on Monday afternoon and see our 5:30pm is full, please just plan on coming and we will adjust our programming for the next couple weeks until we open the 4;30pm.
We’ve been honored to host Summit CrossFit these last months. They have had some construction delays at their new space, but those are nearing completion. Their last day at Pisgah, regardless of future construction developments, will be Friday, February 21. Thanks to all of you for supporting this effort since Helene!
The 21st will also be our last day on Zen Planner. We’re changing software systems to Push Press and are almost done moving our info onto that platform. You should see an email from them soon!
Warm-up
2-3x of:
1 minute of rowing, biking or jogging
5 squat jump
5 good morning
5 PVC pass-throughs (feel free to use a light band if this treats your shoulders better)
5 inchworm push-ups
5 DB Front Squat
5 DB Shoulder Press
Strength/Skill
(Before WOD)
Deadlift 2-2-2
Heavy!
Rest as needed between sets.
(After WOD)
3 rounds for max reps of:
12 L/12 R Single Arm Dumbbell Shoulder Press, pick load
max rep Push-ups
Athlete Instructions
Movement Demos
Note: the shoulder press will be light weight after the WOD. Emphasis on tempo and control. Push-ups aren’t QUITE to failure. Stop when you have a couple reps left in the tank.
WOD
10-8-6-4-2 reps, for time of:
Dumbbell Clean & Jerk, pick load
Burpee
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
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.