WOD - Class Programming
Wednesday, March 19
You cannot have a positive life and a negative mind.
Announcements:
We’re adding a Wednesday 4:30pm with Coach Jason! Starting TODAY (the 19th). Monday’s 4:30pm was successful so we’re going to add this class as well.
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
2-4 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
25 jumping jacks
5-10 push-ups, knee push-ups or elevated push-ups
5-10 scap pull-ups
5-10 ring rows
10-20 seconds handstand hold against wall, or with feet on a box in plank/pike position
6 shoulder taps (3 per side) against wall, or with feet on a box in pla he nk/pike position
Strength/Skill
(After WOD)
4 rounds for quality of:
10 Windshield Wipers
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
Athlete Instructions
Movement Demos
WOD
3 rounds for quality of:
100 Jump Ropes (any style)
50 AbMat Sit-ups
Overhead Carry, pick load, 30 m
3 Rope Climbs (or 3 Rope Lowers)
10 DB Shoulder Press, pick load
12 Pull-ups
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, March 18
A good laugh is sunshine in the house.
Announcements:
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
4 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
10 m high knees
10 m butt kicks
20 seconds of PVC pass-throughs (use a light band if it treats your shoulders better)
10-20 seconds of hanging from pull-up bar
Strength/Skill
(After WOD)
For time:
1-mile Kettlebell Suitcase Carry, 53/35 lbs
Switch hands as needed. Rest as needed.
Scale by reducing distance and/or weight.
Movement Demos
Goals
Super Fitness Robot time / rounds:
1 mile Kettlebell Carry- 15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
1 mile Kettlebell Carry- 22:00
WOD
Run 1.5 mi
This is an all out effort for time.
Athlete Instructions
Rest 1 min before the next part..
Other Equipment Conversions: Replace 1.5 miles of running with 7200m on the Echo Bike, 3000m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
11:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
15:00
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
Monday, March 17
Find a place inside where there's joy, and the joy will burn out the pain.
Announcements:
We had some folks asking about accessing the recent batch of photos taken at Pisgah from our own Genevieve Pascolla. We’ve linked that folder here for anyone who wants to view or download any of these. We’ve been using some for our Instagram page and website.
We are running a 4:30pm class TODAY (Monday). We’ll see how this goes and potentially add a Monday 4:30pm moving forward. 5:30pm class is still on as usual. RSVP for either on Push Press.
Warm-up
2 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
– Perform straight through for 60 seconds of work.
1 set:
:30 band pull-aparts
5 elbow-to-instep/leg
10 unweighted good mornings
:30 banded pass throughs
5 inch worm + push-up
10 single-leg toe touches/leg
4 min: Wall Walk skill/practice
Strength/Skill
Deadlift/ Clean/ Snatch review and setup (10 min)
Then:
1 set:
5-calorie row
1-2 wall walks
5 deadlifts
5 cleans
5 snatches
WOD
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts (155/225 lb)
5 wall walks
25 cleans (85/135 lb)
5 wall walks
25 snatches (65/95 lb)
5 wall walks
50-cal. row
Time cap: 20 minutes
Notes:
Scale wall walks by reducing the range of motion or bear crawl 15m (one length)
Cool Down
1:00 double-forearm stretch
1:00 couch stretch/leg
Sunday, March 16
A man's character may be learned from the adjectives which he habitually uses in conversation.
Announcements:
We had some folks asking about accessing the recent batch of photos taken at Pisgah from our own Genevieve Pascolla. We’ve linked that folder here for anyone who wants to view or download any of these. We’ve been using some for our Instagram page and website.
Warm-up
2:00 Cardio
x 20 Alternating Shoulder Taps
1 length Bear Crawl
:20-:30 Bottom of dip hold
x 8 empty barbell shoulder press
Strength/Skill
For quality:
10 Strict Ring Dips (box dips, bench dips, banded dips)
1 Wall Walk (handstand hold, overhead db/plate hold)
9 Strict Ring Dips
1 Wall Walk
8 Strict Ring Dips
1 Wall Walk
7 Strict Ring Dips
1 Wall Walk
6 Strict Ring Dips
1 Wall Walk
5 Strict Ring Dips
1 Wall Walk
4 Strict Ring Dips
1 Wall Walk
3 Strict Ring Dips
1 Wall Walk
2 Strict Ring Dips
1 Wall Walk
1 Strict Ring Dip
1 Wall Walk
Athlete Instructions
Wall Walk- slow and controlled
Note: feel free to reduce the volume of ring dips (i.e. starting at 9 or 8) or to use a band or two bars.
Movement Demos
WOD
“Jackie”
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Athlete Instructions
Other Equipment Conversions: Replace each 1000 m of rowing with 800 m of running, 2400 m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
Men- 7:20 or less
Women- 8:46 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 8:41 or less
Women- 10:12 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, March 15
Writing, to me, is simply thinking through my fingers.
Announcements:
New class! Starting TOMORROW, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Also, we had some folks asking about accessing the recent batch of photos taken at Pisgah from our own Genevieve Pascolla. We’ve linked that folder here for anyone who wants to view or download any of these. We’ve been using some for our Instagram page and website.
Community WOD
Individual Version:
AMRAP 10
8 Deadlift 225/155
Run, 200 m (Stoplight)
8 Dumbbell Clean & Jerks, 50/35 lbs
Rest 5:00
AMRAP 10
20 Med Ball Sit-ups
Dumbbell Box Overs, 50/35 lbs x 10
Partner Version:
AMRAP 15, Alternate Movements
8 Deadlift 225/155
Run, 200 m (Stoplight)
8 Dumbbell Clean & Jerks, 50/35 lbs
Then:
AMRAP 15
20 Med Ball Sit-ups (Partners pass Med Ball to each other)
Dumbbell Box Overs, 50/35 lbs x 10 (any split)
Note: Partners will not have the 5 min rest period, but will move straight into the second AMRAP after 15 min. Total partner workout time is 30 min. Total individual time is 25 min.
Friday, March 14
Always do what you are afraid to do.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
(After WOD)
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.
Choose a heavy load you can safely move.
Movement Demos
For quality:
Side Plank, L 3 mins/R 3 mins
Athlete Instructions
Accumulate 1-3 minutes per side.
Movement Demos
WOD
Part 1)
1 Hang Power Snatch, pick load
Every 1 min for 10 mins.
Movement Demos
Part 2)
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Movement Demos
Part 3)
10 Overhead Squats, pick load
Every 4 mins for 12 mins.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Thursday, March 13
I have learned over the years that when one's mind is made up, this diminishes fear; knowing what must be done does away with fear.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
Jump rope x 1:00
PVC Work
Med Ball
Strength/Skill
4 RFQ
Back Squat x 5
Sotts Press x 5-8
Russian Twists x 20-30
WOD
5 rounds for time of:
35 Double Unders
Row, 400 m
Cool Down
Banded lower body
Wednesday, March 12
If you are an American, you must allow all ideas to circulate freely in your community, not merely your own.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
EMOM 12’, comfortable pace, of:
Min. 1: 30-40 seconds of biking, rowing or jogging
Min. 2: 6 inchworm push-ups (6 down-ups in the second set and 6 burpees in the third set)
Min. 3: 10 box step-ups and step-downs, you choose the height (10 box jumps in the second set and 10 box jump overs in the third set)
Min. 4: 4 scap pull-ups + 4 kip swings + 4 kipping hanging knee raises (feel free to try toes-to bars in the second and third set)
Strength/Skill
None
WOD
Complete as many rounds as possible in 40 mins of:
Air Bike, 1000 m
Farmer Carry, pick load, 50 m
5 Burpee Box Jump Overs, 24/20 in
5 Toes-to-bars
Cool Down
Cobra Stretch - abs
1-2 minutes
Pec stretch, laying on side.
1-2 minutes per side.
Tuesday, March 11
Science is magic that works.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
3-4 minutes of jogging, biking or rowing
-then-
3 rounds, not for time, of:
10 m high knees
10 m butt Kicks
8 steps, walking lunges
8 lateral lunges (3 per side)
Strength/Skill
(Before WOD - Superset)
Single Leg Broad Jumps 3x20
Athlete Instructions
2-3 sets, 8-10 reps per leg.
Turkish Get-up 14-14-14
Athlete Instructions
3-7 reps/arm.
Movement Demos
WOD
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
3:00 or less per 800m
More Likely time / rounds: (consider scaling if this seems unrealistic)
4:30 or less per 800m
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
Monday, March 10
What should young people do with their lives today? Many things, obviously. But the most daring thing is to create stable communities in which the terrible disease of loneliness can be cured.
Announcements:
New class! Starting this weekend, we’ll pilot a Sunday 9:30am class. Excited to add this class back to our schedule. This Sunday, we’re excited to welcome Coach Heather Hughes to lead this session.
Warm-up
3 min of:
Bootstrappers x 10 reps
Inchworm x 5
Wrist rocks, 5 there/back
5 min of:
Overhead banded pull-aparts, 15 reps
Ring Rows, 10 reps
Overhead plate squats, 8 reps
Strength/Skill
(After WOD)
5 RFQ
Bench Press x 5 (70%)
Deficit Deadlift x 8
Flutter Kick x :30-:45
WOD
CrossFit Open 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (65/95)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135)
Time cap: 12 minutes
Cool Down
Couch Stretch
Banded Pull-Aparts
Saturday, March 8
Most folks are as happy as they make up their minds to be.
AMRAP 30
w/Partner:
Buy-In (any split):
100 Push-Ups
100 Sit-Ups
100 Air Squats
100 Russian KB Swing
Then, in remaining time:
Athlete A completes:
Post Run
Simultaneously, Athlete B completes:
5 Burpee to Plate
10 OH Walking Lunge (45/35)
Rest (until partner comes back from Post Run)
Athletes alternate between running and burpee/lunge work.
Friday, March 7
Like music and art, love of nature is a common language that can transcend political or social boundaries.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150mt run)
15 m high knees
15 m butt kicks
10 steps of walking lunges
Strength/Skill
For quality:
200 Double Unders
OR
5 min jump rope/double under practice
(After WOD, optional)
L-sit hold
Accumulate 2:00
OR
Dball Bear Hug Hold
Accumulate 5:00
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed
by 2 mins of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Cool Down
Calves & Foam Rolling
Frog Stretch
Hold 1-2 minutes.
Thursday, March 6
In the depth of winter I finally learned that there was in me an invincible summer.
Warm-up
:45/:15 x2
Push-Ups
Squat Jumps
Scorpion/Scarecrow
Speed Skaters
Rest
Clean Warm-Up (PVC+Barbell)
Strength/Skill
For quality:
5 Dumbbell Bench Press, pick load
5 Dumbbell Hammer Curls, pick load
10 Banded Tricep Push Downs
10 Banded Bicep Curls
10 Dumbbell Bench Press, pick load
10 Dumbbell Hammer Curls, pick load
20 Banded Tricep Push Downs
20 Banded Bicep Curls
15 Dumbbell Bench Press, pick load
15 Dumbbell Hammer Curls, pick load
30 Banded Tricep Push Downs
30 Banded Bicep Curls
20 Dumbbell Bench Press, pick load
20 Dumbbell Hammer Curls, pick load
40 Banded Tricep Push Downs
40 Banded Bicep Curls
Athlete Instructions
You choose the load and the thickness of the band. Find a load that would allow you to complete, when fresh, a set of 15 repetitions unbroken. Sets can be broken up as needed. Hammer curls can be performed seated or standing.
Movement Demos
WOD
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
1x [ 1 Squat Clean + 1 Hang Squat Clean ]
Use the heaviest weight you can for each set.
Rest 2 mins between sets.
Athlete Instructions
*It is intended to be unbroken.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Wednesday, March 5
There is nothing in a caterpillar that tells you it's going to be a butterfly.
Warm-up
3 Rounds, not for time, of:
1 min of rowing, biking, or jogging (increase pace each round)
5 hip & back extensions
10 m of high knees
10 m of butt kicks
5 inchworm push-ups or walking push-ups
10 glute bridges, empty barbell
Strength/Skill
(Before WOD)
For quality:
25 Box Jumps, pick height
Athlete Instructions
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
(After WOD)
3 rounds for quality of:
Farmer Carry, pick load, 100 ft
Athlete Instructions
3 carries with a heavy load.
Increase distance as needed if the load is too light.
WOD
Row 5 km
Scaled 3km (or 30:00 cap)
Ideally, this is an all out effort for time (or not, can opt to just finish!)
Athlete Instructions
Other Equipment Conversions: Replace 5000m of rowing with 5000 m of running, 12000 m on the Echo Bike
Goals
Super Fitness Robot time / rounds:
22:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Tuesday, March 4
I never did a day's work in my life. It was all fun.
Warm-up
Not for time:
3 minutes of jogging, biking or rowing
x2
10 steps of lunges
5 PVC pass-throughs (feel free to use a light band if this treats your shoulder better)
10 db/bb bent over rows
10 Abmat sit-ups
Strength/Skill
(After WOD, if time)
For time:
30 AbMat Sit-ups
Superman Hold, 45 secs
25 AbMat Sit-ups
Superman Hold, 45 secs
20 AbMat Sit-ups
Superman Hold, 45 secs
15 AbMat Sit-ups
Superman Hold, 45 secs
10 AbMat Sit-ups
Superman Hold, 45 secs
5 AbMat Sit-ups
Superman Hold, 45 secs
Athlete Instructions
For time, or not.
Movement Demos
WOD
4 rounds for time of:
12 Ring Rows
Run, Building Lap
12 L Bulgarian Split Squats, pick load
Run, Building Lap
12 R Bulgarian Split Squats, pick load
Run, Building Lap
12 Candle Sticks (open floor version)
Run, Building Lap
Athlete Instructions
For time, or not.
Make the ring rows hard.
Other Equipment Conversions: Replace each 100m of running with 300m on the Echo Bike, 125m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
25:00; the way ring rows and candlesticks will be performed, as well as the weight chosen for the bulgarian split squats, will play a key role.
More Likely time / rounds: (consider scaling if this seems unrealistic)
35:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Monday, March 3
The chief function of the body is to carry the brain around.
Update:
The Push Press migration seems to be going pretty well. Trying to iron out a couple wrinkles as we go. Please let Ben know if you’re having any issues.
One big thing is credit card payment info did NOT migrate over from Zen Planner. If you have not added yours yet, please do so in the app or at the gym. Thank you!
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
10 hip & back extensions
Inchworm
Lunges
-then-
3 sets, not for time with a single dumbbell, of:
3 deadlifts r/l
3 hang muscle cleans,
3 strict presses
3 muscle cleans, start from mid-shin
3 push presses
3 hang clean and jerks
Strength/Skill
(After WOD)
3 RFQ (Superset, optional)
Deadlift x 12
Overhead Carries - 100ft x 3
Use double kb or db, or single bumper plate
WOD
CrossFit Open 25.1
As many reps as possible in 15 mins of:
3 Lateral Burpee Over Dumbbells
3 Single Dumbbell Hang Clean-to-Overheads, 50/35 lbs
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Saturday, March 1
Experience is the teacher of all things.
Warm-up
2-3 sets, not for time, of:
1 minute of jogging, biking or rowing
30 seconds of jumping jacks
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
10 steps of lunges
10 push-ups or knee push-ups
10 sit-ups
10 good mornings, empty bar
5 shoulder press, empty bar
Strength/Skill
-
WOD
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows (Sub: Knee Raises or V-Vups)
50 Push Press, 45/35 lbs
50 Back Extensions (Sub: Good Mornings 45/35)
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
28:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
40:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Friday, February 28
Love and compassion are necessities, not luxuries. Without them humanity cannot survive.
Warm-up
:45/:15 (x2)
Jump Rope
PVC Shoulders
Ring Rows
Pushups
PVC Overhead Squat
Strength/Skill
5 RFQ/Superset
Snatch Balance
x5
Hollow Hold/ Plank Hold
X :30-:45
WOD
For quality:
42 Renegade Rows, pick load
21 Arnold Press, pick load
30 Renegade Rows, pick load
15 Arnold Press, pick load
18 Renegade Rows, pick load
9 Arnold Press, pick load
Athlete Instructions
Note: Renegade rows are 21, 15, 9 repetitions per arm and they should be performed with alternating arms (total of 42, 30, 18). Arnold presses can be performed seated or standing. You choose the load for both movements.
Movement Demos
Cool Down
Banded Shoulder Work
Thursday, February 27
Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.
Warm-up
2-4 minutes of running, biking or rowing
-then-
2 sets, not for time of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
Strength/Skill
Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or more
Movement Demos
WOD
21-15-9
DB Thruster
Pull-Up
Burpee
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Wednesday, February 26
Success is the sum of small efforts - repeated day in and day out.
Warm-up
2 sets, not for time, of:
2 minutes of easy jogging, rowing or biking
10 m high knees
10 m butt kicks
8 steps of lunges
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
(After WOD, in the remaining time, if any)
4 rounds for quality of:
Chin Over Bar Hold, 30 secs
15 Ring Rows
:30 is very long for chin over bar
Use toe spot or band to support or hollow hold :30
Make the ring rows difficult. If you did ring rows in the WOD, sub rope lowers
WOD
7 rounds for time of:
Run, 400 m
Bike 1200m
Row 500m
1 Legless Rope Climb, 15 ft (Scale to 1 Rope Climb or 10 Pull-Ups)
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling