WOD - Class Programming
Friday, July 18
“The things that scare you only make you better and stronger.”
—Octavia Spencer
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of box step-ups and step-downs
10 hip & back extensions
1 x snatch warm up with empty bar (45/35)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box jumps are NOT for time. Focus on explosive power. You choose height.
WOD
2 Power Snatches, pick load
Every 2 mins for 20 mins.
Then:
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Power Snatch - 85% 1RM or higher
Hang Squat Snatch - 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Power Snatch - 65% 1RM or higher
Hang Squat Snatch - 60% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, July 17
“I have already lost touch with a couple of people I used to be.”
—Joan Didion
Strength/Skill
Deadlift
5x5 @ 80%
WOD
As many reps as possible in 5 mins of:
Burpee Box Jump Over
Athlete Instructions
Rest 5 mins before the next part…
3 rounds for time of:
Run, 400 m
150 Single Unders
15 Dumbbell Thrusters, 50/35 lbs
Cool Down
Quad work
Medball snow angels
Wednesday, July 16
“Far too many people are looking for the right person, instead of trying to be the right person.”
—Gloria Steinem
Warm-up
AMRAP 10 (Warm-up pace)
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
Take 10-15 min to work up to a Bench Press 1RM for today.
WOD
“Broken Frog”
4 rounds for time of:
Row, 500 m
12 Bench Press, 155/95 lbs
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Tuesday, July 15
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
—Maya Angelou
Warm-up
4 rounds, not for time, of:
30 seconds of jumping jacks or jump rope
10 m bear crawl
10 sit-ups or hollow rocks
Strength/Skill
Push Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
As many reps as possible in 5 mins of:
Jump Rope, 1 min
Kettlebell Front Rack Carry, pick load, 100 m
25 V-ups
Jump Rope, 1 min
Farmer Carry, pick load, 100 m
25 V-ups
Jump Rope, 1 min
Suitcase Carry, pick load, L 100 m
25 V-ups
Jump Rope, 1 min
Suitcase Carry, pick load, R 100 m
25 V-ups
Jump Rope, 1 min
Athlete Instructions
Goals
Jump Rope: 70 jumps or more per minute.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Monday, July 14
“You’re not going to get very far in life on the basis of what you already know. You’re going to advance in life by what you’re going to learn.”
—Charlie Munger
Announcements
Chris and Ben are out today. There are no 5:30am or 7:30am classes today.
12pm, 4:30pm, and 5:30pm are scheduled as normal.
5:30am will happen TUESDAY (this week only) to make-up for today.
7:30am will be back Tuesday and each day this week.
You can always check the Push Press app before heading out the door to confirm classes.
If you need an open gym code, let Ben know.
Thanks for rolling with our busy summer!
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
5-7 hip & back extensions
20 seconds of banded marching
10 squats (squat therapy style)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD, in remaining time (superset):
4 RFQ
Barbell Bent Over Row x 12
Candlesticks or GHD Sit-Ups
X 12
WOD
3 rounds of:
max rep Back Squats, 70% 1RM
max rep Strict Chin-ups
Run, 400 m
Rest 5 mins
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, July 13
“There will come a time when you believe everything is finished. That will be the beginning.”
—Louis L’Amour
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
8 box step-ups and step-downs
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps.
You choose box jump height & style.
Movement Demos
Power Clean & Jerk 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
WOD
10 rounds for time of:
4 Deadlifts, 135/95 lbs
3 Hang Power Snatches 135/95 lbs
2 Overhead Squats, 135/95 lbs
Athlete Instructions
Stimulus and Strategy
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!
Scaling
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.
In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.
Saturday, July 12
“Whatever you do, don’t wake up at 65 years old and think about what you should have done with your life.”
—George Clooney
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Community WOD
Individual Option:
Complete as many rounds as possible in 20 mins of:
22 DB Snatch (50/35)
22 Goblet Squats (50/35)
22 Push-Ups
22 Sandbag/Dball Ground-to-Over Shoulders, 60/40 lbs
Row, 500 m OR Bike 1200m OR Run 400m
Athletes must choose a different cardio option at the end of each round
Partner Option:
Complete as many rounds as possible in 30 mins of:
22 DB Snatch (50/35)
22 Goblet Squats (50/35)
22 Push-Ups
22 Sandbag/Dball Ground-to-Over Shoulders, 60/40 lbs
Row, 500 m OR Bike 1200m OR Run 400m
Teams must choose a different cardio option at the end of each round
Any split of work
Friday, July 11
“I believe ambition is not a dirty word. It’s just believing in yourself and your abilities. Imagine this: What would happen if we were all brave enough to be a little bit more ambitious? I think the world would change.”
—Reese Witherspoon
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
30 seconds of jump rope
10 reverse 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
10 hollow rocks or v-ups
Strength/Skill
After WOD, if time:
For quality:
Pull-up Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Movement Demos
For quality:
Bottom Air Squat Hold, 5 mins
Athlete Instructions
Accumulate 2-5 minutes in the static bottom position of the air squat:
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Watch the video for more instructions
Movement Demos
WOD
5 rounds for quality of:
7 Weighted Strict Pull-ups, pick load
Jump Rope, 1:15
20 Bulgarian Split Squats, pick load
L-Sit Hold, 20 secs
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, July 10
“To those wondering about giving while living: Try it. You’ll like it.”
—Chuck Feeney, billionaire philanthropist who gave away his entire net worth
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Strength/Skill
Shoulder Press : 2 Rep Max
Log your best Shoulder Press 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
Athlete Instructions
10 mins to establish a 2RM.
WOD
AMRAP 20
Run Distances and Points:
Each completed 800m = 12 points
400m = 6 points
Post Run = 3 points
Stopsign Run = 2 points
Building lap = 1 point
Athletes accumulate as many points as possible in 20 min.
Runs begin and end by touching the building.
For ONE of the runs, athletes can carry an odd object(s) (45/35) for double points. This is optional. Athletes can use this option or pass.
A run must be fully completed to count (if an athlete has an unfinished run when the clock hits 20:00, that run would not count toward their total).
Cool Down
Lower body banded
Wednesday, July 9
“When 99 percent of people doubt your idea, you’re either gravely wrong or about to make history.”
—Scott Belsky
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
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
4 RFQ:
Bench Press x 12
DB Row x 12
Med Ball Sit-Up x 20
WOD
21-15-9 reps, for time of:
Pull-up
Burpee
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, July 8
“Every time you pick up your guitar to play, play as if it’s the last time.”
—Eric Clapton
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
2 rounds, not for time, of:
20 seconds of lateral banded steps
100 m run (increase speed each round)
10-15 m high knees
10-15 m butt kicks
10 steps, walking lunges
1 min of rest
Strength/Skill
3 RFQ, After WOD, in remaining time
Plank x 1:00
Dips x 5-10
KB High Pull x 12-15
WOD
For time:
100/80 Bike Cal
100 Med Ball V-Ups (Med Ball Sit-Ups)
100/80 Row Cal
Scale to a lower number of each reps.
30:00 cap
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
Monday, July 7
“What happens next is up to you.”
—Chris Sacca
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging (try to increase the pace every 40 seconds)
10 hip & back extensions
8 deadlifts, empty barbell
8 thrusters, empty barbell
Strength/Skill
4 RFQ, After WOD:
Russian Twists x 20
Wall Walks x 5 (HS Hold, OH Hold or Carry)
Barbell Good Mornings x 15
WOD
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Thruster, 95/65 lbs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
9:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Sunday, July 6
“All good ideas start out as bad ideas. That’s why it takes so long.”
—Steven Spielberg
Announcements
Sun: 9:30AM CrossFit - CANCELLED. Open gym is available.
Reach out to Ben (828-772-7115) if you need a code to access the space.
Back to normal schedule Monday!
CrossFit is offering their Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-Up (x2)
2:00 Cardio
1:00 Lunge work/ Hips
1:00 Tempo Air Squat
1:00 Inchworm
Strength/Skill
Back Squat 2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50 Double Unders (or 100 single unders)
50 Double Unders
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Double Unders
50 Burpees
50 Double Unders
Scale by dropping these to 40 reps each, or 30.
Allow 10 min to warm-up, 20-25 min for strength piece, 25 min or so for WOD, few minutes to stretch post-WOD.
Saturday, July 5
“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe we are gifted for something and that this thing must be attained.”
—Marie Curie
Announcements
Remaining schedule for the weekend:
Sat: 9:30AM Community WOD (as usual). Guest Coach: Trevor!
Sun: 9:30AM CrossFit - CANCELLED. Open gym is available.
Back to normal schedule Monday!
WOD
Individual Version:
As many reps as possible in 18 mins of:
Run, 1 m, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks
Air Bike Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks
Row Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks
Athlete Instructions
Run- 1 rep = 1 m
Goals
Super Fitness Robot time / rounds:
Round 1 = 1200 m (both for men and women)
Round 2 = 90 for men; 65 for women (calories)
Round 3 = 110 for men; 80 for women (calories)
More Likely time / rounds: (consider scaling if this seems unrealistic)
Round 1 = 900 m (both for men and women)
Round 2 = 50 for men; 38 for women (calories)
Round 3 = 60 for men; 50 for women (calories)
Partner Version
As many reps as possible in 30 mins of:
Run, 1 m, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Air Bike Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Row Calorie, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Run, 1 m, 6 mins
60 Lunges
20 Ring Rows
20 Candlesticks (V-Ups)
Air Bike Calorie OR Row Calorie (Teams Choice), 6 min
Any split of work is allowed between partners.
Teams seek to max out run distances and calories during 6 min cardio segments.
Lunges, ring rows and candlesticks are untimed and are to be completed before the next 6 min cardio test.
Score is run meters+row cals+bike cals+run meters.
Movement Demos
Friday, July 4
“If you hear the dogs, keep going. If you see the torches in the woods, keep going. If there’s shouting after you, keep going. Don’t ever stop. Keep going. If you want a taste of freedom, keep going.”
—Harriet Tubman
Announcements
Special schedule for the upcoming July 4 weekend.
Friday: 9:30AM Community WOD. Special Independence Day workout!
Sat: 9:30AM Community WOD (as usual). Guest Coach: Trevor!
Sun: 9:30AM CrossFit (as usual) - No coach available yet. Check Push Press in case we have to cancel!
WOD
“Team 1776”
For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.
Score is the time it takes to complete the full workout.
Tips and Strategy
This team workout requires a lot of communication. As a group, take time to decide how many reps of each movement the team should do. Write down the movement order and the reps clearly so that everyone knows what to do and what movement comes next. Organize the movements in a way that won’t cause too much burnout in any one area of the body. For example, don’t put Dumbbell Push Presses, Wall Balls, and Push-Ups (all of which have upper-body pushing requirements) back to back to back—bounce between upper-body movements, lower-body movements, and cardiovascular movements.
Intended Stimulus
This WOD is designed to be fun! It’s a perfect workout to celebrate the 4th of July. Above all, “Team 1776” is about quality teamwork and good communication. The team has to come together and create their own workout based on their collective strengths and weaknesses. Since everyone is working at one time, this is not an interval-style team workout – there is no built-in rest. The pace should be strong, but sprinting too fast through this will result in a slower overall time. At the end of this workout, the team should feel accomplished, energized, and ready to celebrate America’s birthday!
Scaling Options
As needed, scale the skill level of the movements so all teammates can move quickly and smoothly through the workout. There should rarely be long rest breaks. Newer athletes: Add a time cap to enjoy the workout without overdoing the volume.
Beginner
For Time (in a Team of 3)
Kettlebell Swings (35/26 lb)
Box Step-Ups (24/20 in)
Air Squats
Knee Push-Ups
Burpees
Ring Rows
Sit-Ups
Row (calories)
Single-Unders
Wall Ball Shots (14/10 lb)
Ball Slams (20/15 lb)
Dumbbell Push Press (25/15 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
Time Cap: 50 minutes
Thursday, July 3
“My pain may be the reason for somebody’s laugh. But my laugh must never be the reason for somebody’s pain.”
—Charlie Chaplin
Announcements
Special schedule for the upcoming July 4 weekend.
Friday: 9:30AM Community WOD. Special Independence Day workout!
Sat: 9:30AM Community WOD (as usual) - Guest Coach: Trevor!!
Sun: 9:30AM CrossFit (as usual) - No coach available yet. Check Push Press in case we have to cancel!
Warm-up
2 sets, not for time of:
90 seconds of rowing, biking or jogging
30 seconds of running step single-unders
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Hang Snatch Warm Up with empty bar (45/35)
Strength/Skill
For quality:
10 L/10 R Single Leg Forward Jumps
Movement Demos
Then,
Hang 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
Super Fitness Robot time / rounds:
Starting at 65-70% 1RM and increasing the load
More Likely time / rounds: (consider scaling if this seems unrealistic)
50-55% 1RM or higher across all sets
Movement Demos
WOD
3 RFQ
Behind The Neck Snatch Grip Strict Press (Sotts Press) x12
Turkish Get-Up x 1:00/arm (for quality, not speed)
Farmer Carry x 100 ft (down/back)
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, July 2
“If you don’t take the time to get really clear about exactly what it is you’re trying to accomplish, then you’re forever doomed to spend your life achieving the goals of those who do.”
—Steve Pavlina
Announcements
Special schedule for the upcoming July 4 weekend.
Friday: 9:30AM Community WOD. Special Independence Day workout!
Sat: 9:30AM Community WOD (as usual)
Sun: 9:30AM CrossFit (as usual)
I’ve got staff conflicts right now for the weekend and don’t have coverage for Sat/Sun. Check Push Press or our website before coming to make sure we’ve got a coach for the Sat and Sun classes.
Warm-up
3-5 minutes of easy biking, jogging or rowing
-- then --
3 rounds, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or strict pull-ups
30 seconds of biking, rowing or running (increase pace set after set)
60 seconds of rest
Strength/Skill
4 RFQ, Superset:
Renegade Row x24 (12L/12R)
Rope Skill/Clamp Practice
Movement Demos
WOD
10 rounds, each round for time, of:
1 Legless Rope Climb, 15 ft (Rope Climb/ 3 Rope Lowers)
12/8 Air Bike Calories
Go every 4 mins.
Athlete Instructions
Other Equipment Conversions
Concept 2 rower = 14/10 calories
Goals
Super Fitness Robot time / rounds:
Calories completed in 25 secs or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Calories completed in 45 secs or less
Movement Demos
Cool Down
Frog Stretch
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, July 1
“Once you’ve accepted your flaws, no one can use them against you.”
—George R. R. Martin
Announcements
Special schedule for the upcoming July 4 weekend.
Friday: 9:30AM Community WOD. Special Independence Day workout!
Sat: 9:30AM Community WOD (as usual)
Sun: 9:30AM CrossFit (as usual)
I’ve got staff conflicts right now for the weekend and don’t have coverage for Sat/Sun. CheckPush Press or our website before coming to make sure we’ve got a coach for the Sat and Sun classes.
Warm-up
2-3 rounds, not for time, of:
1 minute of easy rowing, biking, or jogging
20 seconds of lateral banded steps
20 seconds of foam rolling your lats and low back
5-7 hip & back extensions
8 squats, (squat therapy style- see video below)
3 power cleans, starting from mid-shin, empty barbell (45/35 lbs)
3 front squats empty barbell
3 hang squat cleans, starting from just above the knee, empty barbell
3 squat cleans, starting from mid-shin, 3 secs pause in the receiving position, empty barbell
10 sit-ups or v-ups or GHD sit-ups
Strength/Skill
After WOD, superset:
3 RFQ
Side Plank 1:00 L/1:00 R
DB Front Rack Walking Lunge, 20m (1 floor length)
Landmine Twist x 12
WOD
“Jorge”
For time:
30 GHD Sit-ups (50 Abmat Sit-Ups)
15 Squat Cleans, 155/105 lbs
24 GHD Sit-ups (40 Sit-Ups)
12 Squat Cleans, 155/105 lbs
18 GHD Sit-ups (30 Sit-Ups)
9 Squat Cleans, 155/105 lbs
12 GHD Sit-ups (20 Sit-Ups)
6 Squat Cleans, 155/105 lbs
6 GHD Sit-ups (10 Sit-Ups)
3 Squat Cleans, 155/105 lbs
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Athlete Instructions
For time, or not.
If not used to GHD Sit-Ups, don’t go over 40-50 reps on this movement (mix in abmat sit-ups)
Goals
Super Fitness Robot time / rounds:
Men - 12:41
Women - 11:42 (data from btwb)
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 18:00
Women - 16:22 (data from btwb)
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.
Monday, June 30
“Strive for progress, not perfection.”
—Various
Announcements
Trevor Pogue from CrossFit 1088 in Ocala, Florida is in town and offered to guest-coach our 5:30pm class today. Come check it out!
Warm-up
3 rounds, not for time, of:
1 min of jogging, biking, or rowing
30-45 seconds of foam rolling your back
30 seconds of jumping jacks
10 box step-ups and step-downs
8-10 stiff-legged deadlifts, empty/light bar
8-10 hollow rocks or sit-ups
6 hip & back extensions
Strength/Skill
For time:
100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Note: each set must be unbroken. If you fail, restart from the current set. Rest as needed between sets. Score is time.
OR:
5:00 Double Under/Jump Rope Skill Session
If you’re developing doubles, spend this time working double under skill and practice.
Then:
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
8-12 reps/movement
Movement Demos
WOD
For time:
30 Double Kettlebell Clean & Jerks, 53/35 lbs (Hang Power Clean & Jerks, pick load)
Rest 3 mins
30 Strict Ring Dips (Toe Spot Dips)
Rest 3 mins
60 Push-ups
Athlete Instructions
*Ideally, the dips are strict.
*The push-ups can be done any style.
*A barbell load of 115-135 lbs for men & 75-95 lbs for women is a recommendation, modify it as needed.
Movement Demos
Cool Down
Trap stretch with lacrosse ball 1-2 minutes per side
Wall Shoulder Stretch Hold 1-2 minutes.
Sunday, June 29
“When sitting in meditation, say, ‘That’s not my business!’ with every thought that comes by.”
—Ajahn Chah
Announcements
Trevor Pogue from CrossFit 1088 in Ocala, Florida will be in town and offered to guest-coach our Monday 5:30pm class on June 30. Come check it out!
Warm-up
3 rounds, not for time, of:
1 min of jogging, biking, or rowing
30-45 seconds of foam rolling your back
30 seconds of jumping jacks
10 box step-ups and step-downs
8-10 stiff-legged deadlifts, empty/light bar
8-10 hollow rocks or sit-ups
30 seconds of banded marching
6 hip & back extensions
Strength/Skill
Superset:
Single Leg Dumbbell Deadlift 24-24-24-24
Athlete Instructions
8-12 reps per leg
Movement Demos
For quality:
L-Sit, 2 mins
Movement Demos
WOD
9-8-7-6-5 reps, for time of:
Deadlift, 65% 1RM
Box Jump, 24/20 in
Toes-to-bar (Knee Raises/V-Ups/Sit-Ups)
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00
For time, or not.
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Cobra Stretch - abs
1-2 minutes