WOD - Class Programming
Thursday, March 27
“Discipline isn’t deprivation. It’s freedom.”
Ryan Fisch
Announcements:
April will be a nutrition-focused month for us. Stay tuned for daily info and resources!
Strength/Skill
Bench Press
5-5-5-5-5
Dumbbell Skull Crusher 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 sets of 8-12 reps.
Movement Demos
WOD
30-20-10
Row Cal
After each row sprint, complete an odd object carry post run
90/60
Use anything we have: dballs, sandbags, 2 kbs, 2 dbs, bumper plates, barbell
Cool Down
Banded lower body
Wednesday, March 26
“Discipline isn’t for impressing others. It’s about proving to yourself that you are exactly who you said you’d be.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
Warm-up
AMRAP 8 minutes, easy pace, of:
100 m of jogging (or 100 m of rowing or 300 m of bike)
10 m of bear crawl
30 jumping jacks or single-unders
10 sit-ups
20 seconds of rest
Strength/Skill
Landmine Twist 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3 Sets of 8-12 reps.
Single Leg Dumbbell Deadlift 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
4 sets of 8-12 reps per leg.
Movement Demos
WOD
3 rounds for time of:
Farmer Carry, pick load, 75 m
Run, 200 m
30 GHD Sit-ups (Weighted Sit-Ups or V-Ups)
Run, 200 m
75 Double Unders
Athlete Instructions
Other Equipment Conversions
Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
18:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
27:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Tuesday, March 25
“The most toxic people in your life aren’t the ones who drag you down. They’re the ones that keep you comfortable. The ones who never challenge you. The ones who applaud your excuses.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
Warm-up
3 sets, not for time, of:
1 minute of jogging, biking, or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5-7 hip & back extensions
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
3-5 push jerks, empty/light barbell
Strength/Skill
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM Shoulder Press or more across all movements
More Likely time / rounds: (consider scaling if this seems unrealistic)
60% 1RM Shoulder Press or more across all movements
Athlete Instructions
Movement Demos
WOD
For time:
Run, 400 m
30 Dumbbell Squats, 50/35 lbs
Run, 400 m
25 Dumbbell Squats, 50/35 lbs
Run, 400 m
20 Dumbbell Squats, 50/35 lbs
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, March 24
“You’re not too tired to workout. You’re tired because you don’t.”
Ryan Fisch
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
We’ve got some new CrossFit Pisgah socks on the way, and a re-order of the old “Dead Lifter” t-shirts coming. We’ll be working on new shirt designs next for spring and summer.
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
2 sets, not for time, of:
10 steps of walking lunges (or box step-ups, you choose the height)
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
30 seconds of rowing, biking or jogging (try to increase the intensity every 10 seconds)
45 seconds of rest
Strength/Skill
For quality:
Bottom Air Squat Hold, Accumulate 2-5 mins
Athlete Instructions
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Single Arm Dumbbell Row 24-24-24-24
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 reps per arm.
WOD
5 rounds for max reps of:
10 Strict Chin-ups
20 Weighted Box Step-ups, pick load, pick height
max rep Row Calories, 30 secs
Rest 3 mins
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 15 Calories or more per 30 seconds of effort
Women- 10 Calories or more per 30 seconds of effort
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 9 Calories or more per 30 seconds of effort
Women- 6 Calories or more per 30 seconds of effort
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.
Sunday, March 23
Everything has been figured out, except how to live.
Announcements:
We’ll be keeping our new Monday 4:30pm (w/ Ben) and Wednesday 4:30pm (w/Jason) classes. RSVP on Push Press!
We’ve got some new CrossFit Pisgah socks on the way, and a re-order of the old “Dead Lifter” t-shirts coming. We’ll be working on new shirt designs next for spring and summer.
Warm-up
2x
1:00 Jump Rope
1:00 Good mornings
1:00 Box Step Ups
1:00 Superman/Scarecrow
1:00 Speed Skaters
Strength/Skill
(After WOD)
3 RFQ
1:00 Side Plank R
20-40 Hollow Rocks
20-40 Russian Twists
1:00 Side Plank L
WOD
7 rounds for time of:
15 Kettlebell Swings, 53/35
15 Deadlift, 135/115 lbs
15 Box Jumps, 24/20 in
Cool Down
Med ball snow angels
Pigeon
Saturday, March 22
Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.
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
3 rounds, not for time:
1 min of running, biking, or rowing
10 jumping air squats
7 hip & back extensions
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
Strength/Skill
-
WOD
AMRAP 25 (with a partner)
40 Walking lunges
30 Pull-Ups
20 DB goblet squats (35/50 lb)
10 Single-DB devils press (35/50 lb)
– Split work as desired.
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Friday, March 21
We're so engaged in doing things to achieve purposes of outer value that we forget the inner value, the rapture that is associated with being alive, is what it is all about.
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
3 minutes of biking, rowing or jogging (roughly 60% effort)
10 x Shoulder Press with empty bar (45/35) (see video below)
2 minutes of biking, rowing or jogging (roughly 70% effort)
10 X Push Press w/ empty bar
1 minute of biking, rowing or jogging (roughly 80% effort)
10 x Push Jerk w/ empty bar
Strength/Skill
Push Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
Split Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets.
Movement Demos
WOD
For time:
2 rounds of:
18 Dumbbell Push Press, pick load
12/8 Air Bike Calories
-- then --
Rest 4 mins
-- then --
2 rounds of:
15 Dumbbell Push Press, pick load
12/8 Air Bike Calories
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, March 20
The big question is whether you are going to be able to say a hearty yes to your adventure.
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
3 sets, not for time, of:
1 minute of easy jogging, biking or rowing
6-8 hip & back extensions
20 seconds of banded marching
4 broad jumps or tuck jumps or single leg standing vertical jumps
4 deadlifts, empty barbell
4 clean pulls
4 front squats
4 hang squat cleans, starting from just above the knee
4 squat cleans, starting from mid-shin
Strength/Skill
(Before WOD)
For quality:
10 L/10 R Single Leg Box Jumps, pick height
(After WOD)
Clean Pull 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 Sets of 2-5 reps at 80-110% of 1RM Clean.
Movement Demos
WOD
Squat Clean 2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Stretch, Leg
Hold 1-2 minutes per side.
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.