WOD - Class Programming
Tuesday, May 20
“To see we must forget the name of the thing we are looking at.”
—Claude Monet
Announcements
- We'll have one 9:30am Community WOD class on Monday, May 26 in observance of Memorial Day. We'll do the "Murph" Memorial WOD. All are welcome. Any donations will be directed to Big Fish Foundation. Like everything we do in CrossFit, Murph is infinitely scalable and we can adapt the workout to meet anyone where they are. Bring it!
- Pisgah members Anne and Luke Ferry were in a storm-related accident last weekend. Anne was injured and a MealTrain website has been setup to help with meals and expenses. More info HERE. Get well, Anne!! We're with you.
Warm-up
EMOM 9 minutes, of:
min 1: 40 secs row, bike, or run at 50% effort
min 2: 5 bent over rows (with empty barbell) + 5 burpees
min 3: rest
min 4: 40 secs row, bike, or run at 60% effort
min 5: 6 bent over rows (with empty barbell) + 6 burpees
min 6: rest
min 7: 40 secs row, bike, or run at 70% effort
min 8: 7 bent over rows (with empty barbell) + 7 burpees
min 9: rest
Strength/Skill
3 rounds for quality of:
Farmer Carry, pick load, 1 building lap
Sit-Up (Abmat, Weighted, or GHD) x 20-25
Athlete Instructions
3 carries with a heavy load.
Movement Demos
WOD
Each for time:
Row: 10x 125 m
Each for time. Go every 2:30.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Frog Stretch
Hold 1-2 minutes.
Monday, May 19
“You were born with everything you need to answer the call of your soul.”
—Marie Forleo
Warm-up
With light medball,
:40 on/:20 off x 8’
x2
Med Ball Slam
Front Squat
Push Press
Russian Twist
Finish with 2’ of:
Med Ball Snow Angel
Strength/Skill
3 RFQ
1:00 Flutter Kick (accumulate)
100’ Overhead Carry (2 KB or DB)
20-30 Single Arm Kb Swings (10-15/each)
WOD
For time:
Run, 800 m
21 Front Squats, 155/105 lbs
Run, 600 m
15 Front Squats, 155/105 lbs
Run, 400 m
9 Front Squats, 155/105 lbs
Cool Down
Couch Stretch
Pigeon
Sunday, May 18
“Nearly all men can stand adversity, but if you want to test a man’s character, give him power.”
—Abraham Lincoln
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
8 hip & back extensions
20 seconds of banded marching
8 glute bridges, empty/light barbell
8 stiff legged deadlift, empty/light barbell
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
Dumbbell Pull Over 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
Every 1 min for 20 mins, alternating between:
5 Deadlifts, pick load
Rest 1 min
5 Weighted Strict Pull-ups, pick load
Rest 1 min
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or higher
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, May 17
“Reality is created by the mind; we can change our reality by changing our mind.”
—Plato
Community WOD
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
Individual: As written
Partner: Run each mile together. Split row any way you would like.
Friday, May 16
“Positive thinking will let you do everything better than negative thinking will.”
—Zig Ziglar
Warm-up
2 sets, not for time, of:
50 single-unders or double-unders or jumping jacks
10 steps of walking lunges
6 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
1 turkish get-up, left arm, you choose the load
1 turkish get-up, right arm, you choose the load
6 knee push-ups or regular push-ups
10 seconds of plank hold on your hands
10 seconds of ring dip top position hold
10 seconds of handstand hold
60-90 seconds of rest
Strength/Skill
For quality:
40 Strict Handstand Push-ups
30 Strict Ring Dips
Handstand Walk, 20 m
Athlete Instructions
Rest 5 mins before the next part..
Strict Handstand Push-ups- can be deficit.
Possible Handstand Walk modifications are below, of varying difficulty:
3 shoulder taps per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
45 seconds of handstand walk attempts per 10m of HSW.
1 shoulder tap per 1 meter of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
Movement Demos
WOD
4 rounds for time of:
Jump Rope, 1:30
Walking Lunge, 40 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
4 Rounds- 14:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
4 Rounds- 18:00
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Thursday, May 15
“Your days are numbered. Use them to throw open the windows of your soul to the sun. If you do not, the sun will soon set, and you with it.”
—Marcus Aurelius
Strength/Skill
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
(After WOD)
Each for distance:
Air Bike, 5x 15 secs
Rest as needed between efforts.
WOD
For time:
30 Thrusters, 75/55 lbs
3 Rope Climbs, 15 ft
20 Thrusters, 75/55 lbs
2 Rope Climbs, 15 ft
10 Thrusters, 75/55 lbs
1 Rope Climb, 15 ft
Cool Down
Couch Stretch
Forearm/Wrists
Wednesday, May 14
“Let me tell you the secret that has led me to my goals: My strength lies solely in my tenacity.”
—Louis Pasteur
Warm-up
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging
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
Back Squat 1x5
Athlete Instructions
Work up to a heavy set of 5.
WOD
For time:
Row, 1000 m
25 Chest-to-bar Pull-ups
Row, 500 m
25 Toes-to-bars
Row, 500 m
15 Chest-to-bar Pull-ups
Row, 500 m
15 Toes-to-bars
Row, 1000 m
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Tuesday, May 13
“You do this because you like it, you think what you’re making is beautiful. And if you think it’s beautiful, maybe they think it’s beautiful.”
—Lou Reed
Warm-up
10’ of:
3 minutes of rowing, biking or jogging
8 hip & back extensions
6 squats (squat therapy style) (see video below)
1 x Clean warm-up with empty bar (45/35)
Strength/Skill
Superset:
3 RFQ
KB Windmill (1:00/side)
Kneeling Keg Lifts (1:00 side)
WOD
For time:
30x [ 1 Hang Power Clean + 1 Front Squat + 1 Shoulder-to-Overhead ], pick load
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, May 12
“The thing about smart people is that they seem like crazy people to dumb people.”
—Stephen Hawking
Warm-up
3-4 minutes of easy jogging, biking or rowing
-then-
3 sets, not for time, of:
10 m high knees
10 m butt kicks
20 seconds of banded steps forward and backward
10 steps of walking lunges
8 bootstrappers
100 m shuttle run (2x50)
60 seconds of rest
Strength/Skill
Superset:
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
Dumbbell Tricep Kickback 24-24-24
Athlete Instructions
3 sets of 8-12 reps per arm.
Movement Demos
WOD
Each for time:
Run: 6x 400 m
Rest as needed between efforts.
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Sunday, May 11
“The life you have led doesn’t need to be the only life you have.”
—Anna Quindlen
Strength/Skill
For quality:
80 Hollow Rocks
80 Med Ball Sit-Ups (Abmat Sit-Ups)
Athlete Instructions
Accumulate, partitioning as needed, not for time.
60-80 reps.
Movement Demos
WOD
3 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
1200m Echo Bike
Cool Down
Low back/mid-back foam roll and cobra
Pigeon
Saturday, May 10
“Conditions are never perfect. ‘Someday’ is a disease that will take your dreams to the grave with you. … If it’s important to you and you want to do it ‘eventually,’ just do it and course correct along the way.”
—Tim Ferriss
WOD
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Athlete Instructions
Scaling
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.
Scaling:
Reduce the loading of the barbell and medicine ball.
Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.
In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.
Friday, May 9
“It’s always better to be at the bottom of a ladder you want to climb than at the top of the one you don’t.”
—Martin Freeman
Warm-up
AMRAP 8’
40 seconds of biking, jogging or rowing
10 m high knees
10 m butt kicks
6 steps of walking lunges
6 glute bridges
Strength/Skill
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
3 sets of 8-12 reps for each.
Movement Demos
WOD
AMRAP 30
35 Bike Cal
30 Push-Ups
25 Toe To Bar (Knee Raises - V-ups)
20 Single Arm KB Hang Clean (10R/10L)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, May 8
“When you find an idea that you just can’t stop thinking about, that’s probably a good one to pursue.”
—Josh James
Strength/Skill
5 rounds for quality of:
15 Ring Rows
20 Weighted Reverse Lunges, pick load
Side Plank, L 30 secs/R 30 secs
That’s 100 weighted lunges. Stay light for this or even bodyweight.
Make the ring rows difficult but no more than 2 sets.
WOD
5 rounds for time of:
Jump Rope, 1 min
Farmer Carry, pick load, 50 m (HEAVY!)
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Wednesday, May 7
“Gratitude is not only the greatest of virtues, but the parent of all the others.”
—Marcus Tullius Cicero
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of lateral lunge steps
10 hip & back extensions
1 x Snatch Warm Up with empty bar
Strength/Skill
(Superset)
Bench Press 8-8-8-8-8
Upright Row 12-12-12-12
Athlete Instructions
You choose the load and the equipment (dumbbells, kettlebells or barbell).
Movement Demos
WOD
Power Snatch 1-5-10-15
Athlete Instructions
Complete as-
Work up to a Heavy Single, then:
5 reps @ 90%
10 reps @ 80%
15 reps @ 70%
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, May 6
“I always prefer to believe the best of everybody, it saves so much trouble.”
—Rudyard Kipling
Warm-up
3 rounds, not for time, of:
1 minute of easy rowing, biking or jogging
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 turkish get-up, R-arm, you choose the load
1 turkish get-up, L-arm, you choose the load
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
3-5 inchworm push-ups (see video below)
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
Strength/Skill
3 RFQ:
Single Arm Dumbbell Shoulder Press x24 (12L/12R)
Movement Demos
Single Leg Dumbbell Deadlift x24 (12L/12R)
Movement Demos
WOD
15-12-9-6-3 reps, for time of:
Push Press, 65% 1RM
Pull-up
Rest 5 min, then:
15-12-9-6-3 reps, for time of:
Russian Kettlebell Swing, 70/53 lbs
Burpee
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, May 5
“We are less bored than our ancestors were, but we are more afraid of boredom.”
—Bertrand Russell
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2-3 rounds, 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)
10 hip & back extensions
30 seconds of banded marching
Strength/Skill
15 min to work to a heavy Back Squat single
WOD
As many reps as possible in 20 mins of:
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
2 Back Squats, 185/135 lbs
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
4 Back Squats, 185/135 lbs
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
6 Back Squats, 185/135 lbs
...
Continue adding 2 Back Squat reps each round until time expires.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Sunday, May 4
“To bring about change, you must not be afraid to take the first step. We will fail when we fail to try.”
—Rosa Parks
Announcements:
Hi all, just a reminder to use the Push Press app to RSVP for classes and check to see if classes are happening.
We operate with a small-margin model so we can be affordable and accessible to as many people as we can, and all of our coaches work other jobs and have families or other obligations. Our coaches are told that if there are no RSVP’s 1 hour before a class, they should cancel it. That keeps our costs down, so we’re not paying a coach to supervise an empty class. RSVP’ing also really helps coaches plan classes better, as they have a rough idea of how many to expect, how they will use equipment, etc.
We recently switched to Push Press as it’s an easier, more intuitive app for athletes to use to RSVP and check schedules. If you’re having any difficulty accessing it or using it, please reach out.
Athletes, if you go to RSVP and the class is not there, it’s been cancelled. You are welcome to come anyway and do Open Gym!
If we have any RSVP’s, even one, a coach will show and lead.
I hope this clears up any confusion as we cancelled two classes this week, one for no RSVP’s and another because I was sick. We learned some people showed up anyway, and we hated to learn we didn’t have a coach for them.
This system is designed to try and best serve our staff and our members. I hope you understand and please send any feedback or suggestions. Thanks!
Open Gym members. Please check in when you’re at the space, either on your phone or on the iPad at the space. This helps us keep up with who is using the space and when.
Lastly, we love coffee and love providing local craft coffee in the mornings. We’re spending quite a bit of money now on it, which is fine. If you enjoy coffee and want to chip in, you can do so on the iPad and buy a cup of coffee (or two!) for $1. Thanks!
Strength/Skill
Renegade Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
For time:
40 Strict Knees-to-elbows (Kipping KTE - Knee Raises)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 Ring Dips (Toe Spot/Box Dips)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 Pull-ups (Toe Spot/Ring Rows)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 V-ups (Sit-Ups)
Max Effort Air Bike Calories, 30 secs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
30 seconds Max Cals- 15 or more for Men; 12 or more for Women
More Likely time / rounds:
30 seconds Max Cals- 12 for Men; 8 for Women
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Saturday, May 3
“If everyone is thinking alike, then somebody isn’t thinking.”
—General George S. Patton
Announcements:
Hi all, just a reminder to use the Push Press app to RSVP for classes and check to see if classes are happening.
We operate with a small-margin model so we can be affordable and accessible to as many people as we can, and all of our coaches work other jobs and have families or other obligations. Our coaches are told that if there are no RSVP’s 1 hour before a class, they should cancel it. That keeps our costs down, so we’re not paying a coach to supervise an empty class. RSVP’ing also really helps coaches plan classes better, as they have a rough idea of how many to expect, how they will use equipment, etc.
We recently switched to Push Press as it’s an easier, more intuitive app for athletes to use to RSVP and check schedules. If you’re having any difficulty accessing it or using it, please reach out.
Athletes, if you go to RSVP and the class is not there, it’s been cancelled. You are welcome to come anyway and do Open Gym!
If we have any RSVP’s, even one, a coach will show and lead.
I hope this clears up any confusion as we cancelled two classes this week, one for no RSVP’s and another because I was sick. We learned some people showed up anyway, and we hated to learn we didn’t have a coach for them.
This system is designed to try and best serve our staff and our members. I hope you understand and please send any feedback or suggestions. Thanks!
Open Gym members. Please check in when you’re at the space, either on your phone or on the iPad at the space. This helps us keep up with who is using the space and when.
Lastly, we love coffee and love providing local craft coffee in the mornings. We’re spending quite a bit of money now on it, which is fine. If you enjoy coffee and want to chip in, you can do so on the iPad and buy a cup of coffee (or two!) for $1. Thanks!
Community WOD
Partner WOD - AMRAP 30
Buy In:
Post Run Relay
(Runner holding a dball. Each athlete completes 1 Odd Object Post Run)
Then, 4 Rounds:
One working, one resting
Partners switch at the top of each minute, picking up where the previous athlete left off
1 Rope Climb or 3 Rope Lowers
10 Devils Press
20 Row Cal
Cash Out:
Post Run Relay
Runner holding a dball. Each athlete completes 1 Odd Object Post Run)
Teams will continue on the final relay until time ends.
A team’s score is the number of completed post runs from the “Cash Out” segment.
Friday, May 2
“The meaning of life is to find your gift. The purpose of life is to give it away.”
—Pablo Picasso
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
5 hip & back extensions
1 x Clean Warm Up with empty bar (45/35)
-then-
2 rounds, not for time, with an empty/light barbell, of:
3 deadlifts, starting from mid-shin
3 hang muscle cleans, starting from just above the knee
3 front squats (2 seconds pause in the bottom of the squat)
3 hang squat cleans, starting from just above the knee
Strength/Skill
For quality:
10 L/10 R Single Leg Box Jumps, pick height
Athlete Instructions
Jump from single leg, land with both legs.
Movement Demos
WOD
1 Hang Squat Clean, pick load
Every 30 secs for 20 mins.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Thursday, May 1
“What is harder than rock, or softer than water? Yet soft water hollows out hard rock. Persevere.”
—Ovid
Strength/Skill
Superset - 5 RFQ
Bench Press
X5 (@70%)
Landmine Twist
x12
WOD
Complete as many rounds as possible in 20 mins of:
15 Chest-to-bar Pull-ups
Dumbbell Overhead Carry, 50/35 lbs, 50 ft
30 AbMat Sit-ups
Dumbbell Front Rack Carry, 50/35 lbs, 100 ft
45 Box Step-ups, 24/20 in
Dumbbell Farmer Carry, 50/35 lbs, 150 ft
Cool Down
Banded Shoulder Work