WOD - Class Programming
Sunday, September 28
The only way to deal with an unfree world is to become so absolutely free that your very existence is an act of rebellion.
Strength/Skill
After WOD, Superset:
3-4 RFQ
Single Arm Dumbbell Row x24
Athlete Instructions
8-12 reps per arm.
Movement Demos
4-Count Flutter Kick
X 20
KB Front Rack + OH Carry x 100’
Down and back with one arm raised and other in front back.
Switch positions. Go down and back with other arm high and other arm in front rack.
WOD
“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Saturday, September 27
The river flows at its own sweet will, but the flood is bound in the two banks. If it were not thus bound, its freedom would be wasted.
Community WOD:
Part 1:
For time:
50 Burpee Pull-ups
The pull-up bar should be set to a height where the athlete cannot touch it with their extended arms and fingers.
Part 2:
50 Burpee Box Jump Over (24/20)
Part 3:
50 Bar-Facing Burpee
Individual Version: As written, but rest 5 minutes between each part.
Partner Version:
75 reps at each segment. Any Split, no 5:00 rest between segments
Teams can start on any segment and complete in any order they wish.
Movement Demos
Friday, September 26
“He found himself wondering at times, especially in the autumn, about the wild lands, and strange visions of mountains that he had never seen came into his dreams.”
― J.R.R. Tolkien, The Fellowship of the Ring
A note about today’s programming:
You have TWO options to choose from.
Option 1: a very long row test (10k). This is not for everyone and is as much mental as physical. If testing yourself on one machine for an entire class is appealing to you, you got this. If not, then:
Option 2: I’ve got a version of our old “Rebuild” programming (Functional Bodybuilding) you can do while others are rowing. This is written out below the row option.
You get to choose your adventure today. Have fun!
Warm-up (NTE 10’)
EMOM 8’
Min. 1, 5: 40” of jogging, biking or rowing (try to increase effort each set)
Min. 2, 6: 20 m of high knees + 20 m of butt kicks
Min. 3, 7: 6 bent over rows + 3-4 burpees
Min. 4, 8: rest
Option 1:
Strength/Skill
None
WOD
Row 10 km
Athlete Instructions
Goals
Super Fitness Robot time:
Men- 42:00 or less
Women- 50:00 or less
More Likely time:
Men- 50:00 or less
Women- 62:00 or less
(consider scaling if this seems unrealistic)
Other Equipment Conversions: Replace the 10000 m of rowing with 8000 m of running, 24000m on the Echo Bike
Movement Demos
Option 2:
Strength
3RFQ:
A1) Back Rack Split Squat x 8-10
A2) Renegade Row x 10
B1) Alternating DB Curl x 8-10/arm
B2) Cyclist Front Squat x 8-10
WOD
2-4-6-8-10-12...keep adding 2 reps per round
Alternating KB Gorilla Rows 70/53lbs
*5 Cal Bike between each round
rest 2mins
2-4-6-8-10-12...keep adding 2 reps per round
Dual KB Hang Squat Cleans 53/35
*5 Cal Row between each round
Cool Down
Quads
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, September 25
“I cannot endure to waste anything so precious as autumnal sunshine by staying in the house."
— Nathaniel Hawthorne
Strength/Skill
4 RFQ
Bench Press x12
Athlete Instructions
Bench Press / Floor Press
8-12 reps.
Use a barbell or a pair of dumbbells.
Movement Demos
Deadlift x 12
Turkish Get-Up x 1:00 (alternate arms as needed)
WOD
“Annie”
50-40-30-20-10 reps, for time of:
Double Under
Sit-up
Cool Down
Chest/Pec
Low Back
Wednesday, September 24
"Fall is proof that change is beautiful."
— Unknown
Warm-up (NTE 10’)
2 sets, not for time of:
2 minutes of rowing, biking or jogging
10 hip & back extensions
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
2 Power Snatches, pick load
Every 3 mins for 21 mins.
Athlete Instructions
Movement Demos
WOD
1 Hang Squat Snatch, pick load
Every 2 mins for 20 mins.
Movement Demos
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
Tuesday, September 23
"Autumn is a second spring when every leaf is a flower"
— Albert Camus
Warm-up (NTE 10’)
2 Rounds, not for time, of:
1-2 minutes of rowing, biking or jogging
5-7 hip & back extensions
10 steps of walking lunges
8 air squats (squat therapy style) (see video below)
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
9-8-7-6 reps, of:
Front Squat, 60% 1RM
Push Jerk, 60% 1RM
Athlete Instructions
Not for time
Rest 5-10 mins before the next part..
WOD
5 rounds for time of:
5 Bar Muscle-ups (10 Pull-Ups)
15/10 Air Bike Calories
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Monday, September 22
"Autumn… the year's last, loveliest smile"
— William Cullen Bryant
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing (try to increase the effort every 30 seconds)
10 m bear crawl
8 sit-ups, v-ups or hollow rocks
Strength/Skill
After WOD:
Each for distance:
Row, 3x 30 secs
Rest 2 mins between efforts.
WOD
Complete as many rounds as possible in 20 mins of:
Run, 200 m
Farmer Carry, pick load, 50 m
10 Toe to Bar (Knee Raises, V-Ups)
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:
10 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
7 Rounds or more
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.
Sunday, September 21
“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.”
― Thich Nhat Hanh
Strength/Skill
5 Hang Squat Cleans, pick load
Every 4 mins for 20 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM Squat Clean
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% or higher of 1RM Squat Clean
Movement Demos
Accumulate 2-min L-Sit or variation (do this after the WOD, if extra time. Optional)
WOD
21-18-15-12-9-6-3 reps, for time of:
Russian KB Swing (70/53)
Box Jump Over, 30/24 in
Note: Box jump height is higher than usual. This is meant to challenge athletes, but be very careful, especially under fatigue. Only increase height if you are supremely comfortable in adding the extra height. Otherwise, keep your usual height and move through this safely!
Saturday, September 20
“Letting go gives us freedom, and freedom is the only condition for happiness. If, in our heart, we still cling to anything - anger, anxiety, or possessions - we cannot be free.”
― Thich Nhat Hanh
Community WOD
8 rounds for quality of:
7 Shoulder Press, 60% 1RM
6 Dragonflies
5 Weighted Strict Chin-ups, pick load
Run, 400 m
Athlete Instructions
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Athlete Instructions
Shoulder Press, 60% 1RM is a good starting point
Movement Demos
Individual Version: As written
Partner: Run together, Any split on other movements, AMRAP 35,
Friday, September 19
“When another person makes you suffer, it is because he suffers deeply within himself, and his suffering is spilling over. He does not need punishment; he needs help. That's the message he is sending.”
― Thich Nhat Hanh
Strength/Skill
Double Under Work
5 min practice or 200 D/U for time (5’ cap)
Rest, then
Back Squat 3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Rest 2-4 minutes between sets
Movement Demos
Superset with:
Upright Row 24-24-24-24
Athlete Instructions
3-4 sets, 8-12 reps per side. You choose the load and the equipment (barbell, dumbbells or kettlebell).
Movement Demos
WOD
For time:
30 AbMat Sit-ups
1 Superman Hold, 45 secs
25 AbMat Sit-ups
1 Superman Hold, 45 secs
20 AbMat Sit-ups
1 Superman Hold, 45 secs
15 AbMat Sit-ups
1 Superman Hold, 45 secs
10 AbMat Sit-ups
1 Superman Hold, 45 secs
5 AbMat Sit-ups
1 Superman Hold, 45 secs
Athlete Instructions
For time, or not.
Movement Demos
Thursday, September 18
Surprise is the greatest gift which life can grant us.
Today, we’re not going to post the programming. Come into the gym and be surprised.
It’s nothing crazy or scary. We just want you to show up with a blank mental slate.
See you at Pisgah!
Wednesday, September 17
The aim of life is to live, and to live means to be aware, joyously, drunkenly, serenely, divinely aware.
Warm-up (NTE 10’)
2-4 minutes of jogging, biking, or rowing
-- then --
3 rounds. not for time, of:
100 m shuttle sprint (2x 50 m, increase the pace each round)
10 steps of walking lunges
10 glute bridges, empty/light barbell
20-30 secs of banded marching
6 hip & back extensions
30-45 secs of foam rolling your back
10 deadlifts, empty/light barbell
Strength/Skill
After WOD
Dumbbell Row 12-12-12-12
Movement Demos
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 for each.
Movement Demos
WOD
2 rounds, each round for time, of:
1 Rope Climb, 15 ft
60 Air Squats
20 Hand Release Push-ups
1 Rope Climb, 15 ft
Front Rack Walking Lunge, 75/55 lbs, 20 m
20 Push Press, 75/55 lbs
1 Rope Climb, 15 ft
20 Thrusters, 75/55 lbs
Rest 4 mins between each round.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
6:30 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
10:00 per interval
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, September 16
The price of anything is the amount of life you exchange for it.
Announcements
We’re excited to welcome Jimmy Raines to the coaching staff. Jimmy is a long-time CrossFit athlete and joined Pisgah earlier this year. We’ve been fortunate to add his positivity and energy to our evening classes over these last months, and are really grateful he’s agreed to come on board our coaching team. He recently passed his CrossFit Level 1 certificate course and will be co-coaching classes for a few weeks. Eventually, you’ll see Jimmy own the Sat AM Community WOD classes and maybe support elsewhere on the schedule as well. Welcome, Jimmy!! (we’ll post a bio and pic on the website soon).
Warm-up (NTE 10’)
2 minutes of jogging, rowing or biking
10 squats
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
Scorpion/Scarecrow
Wrist work
20 Alternating Plank Toe Touches
Strength/Skill
3 RFQ, Before WOD
Farmer Carry x 200ft (4 floor lengths)
4-count flutter kicks x 20
Sotts Press x 8
WOD
Each for time:
Run: 8x 200 m
Rest as needed between efforts.
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:
38 seconds or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
55 seconds or less per sprint
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, September 15
I would rather sit on a pumpkin and have it all to myself, than be crowded on a velvet cushion.
Announcements
We’re excited to welcome Jimmy Raines to the coaching staff. Jimmy is a long-time CrossFit athlete and joined Pisgah earlier this year. We’ve been fortunate to add his positivity and energy to our evening classes over these last months, and are really grateful he’s agreed to come on board our coaching team. He recently passed his CrossFit Level 1 certificate course and will be co-coaching classes for a few weeks. Eventually, you’ll see Jimmy own the Sat AM Community WOD classes and maybe support elsewhere on the schedule as well. Welcome, Jimmy!! (we’ll post a bio and pic on the website soon).
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-- then --
3 rounds. not for time, of:
Frankensteins
10 steps of walking lunges
10 glute bridges, empty/light barbell
10 Good mornings
6 hip & back extensions
30-45 secs of foam rolling your back
10 deadlifts, empty/light barbell
Strength/Skill
3 RFQ, Superset, After WOD
Front Rack Carries x 200ft (4 floor lengths)
Single Leg DB Deadlift x 24 (12R/12L)
Movement Demos
WOD
A) For quality:
20 Depth Drop to Box Jumps, pick height
Athlete Instructions
10-20 reps.
Movement Demos
B) Deadlift 3-3-3-3-3
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
50% 1RM or higher
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Hamstring Stretch
Hold 1-2 minutes per side.
Sunday, September 14
“To affect the quality of the day, that is the highest of arts.”
Strength/Skill
A) 3 RFQ, Superset
Snatch Grip Romanian Deadlift: 3110;
8-10reps; rest 75sec
Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 75sec
B) 3 RFQ, Superset
Barbell Hip Thrust: 20X2; 8-10reps; rest
75sec
Goblet 1-1/4 Squat: 2111; 8-10 reps; rest
75sec
WOD
3 rounds for quality of:
7 L Turkish Get-ups, pick load
7 R Turkish Get-ups, pick load
Athlete Instructions
3-7 reps/arm
Rest 1-2 minutes between rounds
Movement Demos
Then,
For quality:
Plank Hold, 5 mins
Athlete Instructions
Accumulate 2-5 minutes
Movement Demos
Saturday, September 13
“The purpose of art is washing the dust of daily life off our souls.”
Strength/Skill
WOD
“The Long Walk”
A) 1.5 mi run or 7200m Bike or 3000m row
B) For time:
1-mile Kettlebell Suitcase Carry, 53/35 lbs
Switch hands as needed. Rest as needed.
Movement Demos
Individual: As written
Partner: Any split on part A, Farmer Carry together (each athlete holding 1 KB, walking (and resting) together.
Friday, September 12
“If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced.”
Announcements:
Tonight!
“BASKET CASE TRIVIA NIGHT” AT THE WHALE TO SUPPORT COMMUNITY CAFÉ
Asheville Poverty Initiative invites the community to Basket Case Trivia Night on Friday, September 12th at The Whale in West Asheville. The celebration kicks off at 5:00 p.m. with trivia beginning at 6:00 p.m. Neighbors are encouraged to bring a friend, grab a drink, and enjoy an evening of fun while supporting a local cause.
The event will feature five rounds of themed trivia, prizes for the top teams, baked goods for sale from local bakery Back Porch Baking Co., and plenty of laughs. All proceeds benefit Asheville Poverty Initiative, which operates 12 Baskets Café, a pay-nothing café in West Asheville where everyone is welcome at the table.
Proceeds from this event will help sustain the café’s mission of sharing abundance and building community across differences. This event is part of The Whale’s Monthly Round Up, where customers can round up their tab at checkout to support 12 Baskets Café throughout September.
“Basket Case Trivia Night is about bringing people together, whether over food, drink, or laughter, and reminding us that community is built when we show up for one another,” said Shelly Baker, communications and outreach coordinator at Asheville Poverty Initiative.
Asheville Poverty Initiative works to reduce the experience of poverty in Asheville through education, resource sharing, and community-building initiatives. Its flagship program, 12 Baskets Café, transforms recovered food into free meals, creating a space where people from all walks of life gather as neighbors.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
30 seconds of jump rope or jumping jacks
10 sit-ups or hollow rocks or v-ups
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,
3 RFQ, Superset:
DB Hammer Curl x 12
Renegade Row x 24 (12/each)
WOD
For time:
Run, 800 m
42 GHD Sit-ups (Medball Sit-Ups)
21 Chest-to-bar Pull-ups
Jump Rope, 1 min
30 GHD Sit-ups
15 Chest-to-bar Pull-ups
Jump Rope, 1 min
18 GHD Sit-ups
9 Chest-to-bar Pull-ups
Run, 800 m
Athlete Instructions
Other Equipment Conversions: Replace each 800m of running with 2400m on the Echo Bike, Assault Echo bike, 1000m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
19:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
28:00
Movement Demos
Cool Down
Calves & Foam Rolling
Cobra Stretch - abs
1-2 minutes
Thursday, September 11
“You want to be a bit compulsive in your art or craft or whatever you do.”
Announcements:
Tomorrow night!
“BASKET CASE TRIVIA NIGHT” AT THE WHALE TO SUPPORT COMMUNITY CAFÉ
Asheville Poverty Initiative invites the community to Basket Case Trivia Night on Friday, September 12th at The Whale in West Asheville. The celebration kicks off at 5:00 p.m. with trivia beginning at 6:00 p.m. Neighbors are encouraged to bring a friend, grab a drink, and enjoy an evening of fun while supporting a local cause.
The event will feature five rounds of themed trivia, prizes for the top teams, baked goods for sale from local bakery Back Porch Baking Co., and plenty of laughs. All proceeds benefit Asheville Poverty Initiative, which operates 12 Baskets Café, a pay-nothing café in West Asheville where everyone is welcome at the table.
Proceeds from this event will help sustain the café’s mission of sharing abundance and building community across differences. This event is part of The Whale’s Monthly Round Up, where customers can round up their tab at checkout to support 12 Baskets Café throughout September.
“Basket Case Trivia Night is about bringing people together, whether over food, drink, or laughter, and reminding us that community is built when we show up for one another,” said Shelly Baker, communications and outreach coordinator at Asheville Poverty Initiative.
Asheville Poverty Initiative works to reduce the experience of poverty in Asheville through education, resource sharing, and community-building initiatives. Its flagship program, 12 Baskets Café, transforms recovered food into free meals, creating a space where people from all walks of life gather as neighbors.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Clean and Jerk warm-up with empty bar (45/35)
Strength/Skill
After WOD
3 RFQ, Superset
Deficit Deadlift x 12
Strict Handstand Push-Up x AMRAP (Shoulder Press x 10-15)
WOD
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps.
Any style & height of box jumps. These are NOT for time.
Clean & Jerk 2-4-6-8-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Full Clean & Jerk.
Goals
Super Fitness Robot time / rounds:
2s- 80% 1RM or higher
4s- 75% 1RM or higher
6s- 70% 1RM or higher
8s- 65% 1RM or higher
10s- 60% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
2s- 70% 1RM or higher
4s- 65% 1RM or higher
6s- 60% 1RM or higher
8s- 55% 1RM or higher
10s- 50% 1RM or higher
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Wednesday, September 10
“Nothing I do is done by popular demand.”
Warm-up (NTE 10’)
Shoulder work
Pushups
Rig work
Strength/Skill
4 RFQ, Superset
Bench Press x 8-10
Dips x 8-10
Skill work:
Kipping and wall walk
WOD
AMRAP 10
5 toes-to-bars
3 dball/sandbag over-the-shoulders
1 wall walk
Cool Down
Banded shoulder work
Chest/Pec
Tuesday, September 9
“I'm tired of wasting letters when punctuation will do, period.”
Warm-up (NTE 10’)
2 minutes of biking, rowing or jogging
-then-
2-3 sets, not for time, of:
20 seconds of banded marching
5-7 hip & back extensions
10 squats, squat therapy style (see video below)
10 push presses (feel free to use an empty bar or a pair of light dumbbells)
40 seconds of biking, rowing or jogging (try to increase the effort every 10 seconds)
60 seconds of rest
Strength/Skill
After WOD
3 RFQ, Superset:
Single Arm Shoulder Press x 24 (12/each)
4-count Flutter Kick x 20
WOD
3 rounds, each round for time, of:
12 Back Squats, 70% 1RM
18 Dumbbell Push Press, 50/35 lbs
Air Bike, 1200 m
Rest 4 mins between each round.
Athlete Instructions
Other Equipment Conversions: Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Men- 3:45 or less per interval
Women- 4:15 or less per interval
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 5:30 per interval
Women- 6:30 per interval
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.