WOD - Class Programming
Saturday, October 25
Art is the daughter of freedom.
Announcements:
Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Community WOD
For time with a partner:
1000-meter run
80 KB swings (35/53 lb)
80 KB walking lunges
1000-meter run
– Run together, and split KB work as desired.
– Both partners perform 4 burpees at the TOP of each minute during the swings and lunges.
Scaled:
Reduce burpees to 2 or 3 at top of each minute.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Friday, October 24
Power is of two kinds. One is obtained by the fear of punishment and the other by acts of love. Power based on love is a thousand times more effective and permanent then the one derived from fear of punishment.
Announcements:
Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
2-4 minutes of easy jogging, biking or rowing
-then-
3 Rounds, not for time, of:
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 biking or burpees (try to increase pace round after round. Not higher than your 70% effort)
60 seconds of rest
Strength/Skill
4 RFQ, superset:
Accumulate:30 L-Sit Hold or Hollow Hold
Bench Press x 5 (~80% 1RM)
WOD
For quality:
20 Strict Pull-ups
X Air Bike Calories, 20 secs
18 Strict Pull-ups
X Air Bike Calories, 18 secs
16 Strict Pull-ups
X Air Bike Calories, 16 secs
14 Strict Pull-ups
X Air Bike Calories, 14 secs
12 Strict Pull-ups
X Air Bike Calories, 12 secs
10 Strict Pull-ups
X Air Bike Calories, 10 secs
Athlete Instructions
*Allow full recovery between intervals
Goals
Super Fitness Robot time / rounds:
Men- Accumulating a total of 85 calories or more
Women- Accumulating a total of 45 calories or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- Accumulating a total of 45 calories or more
Women- Accumulating a total of 25 calories or more
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Thursday, October 23
Never allow a person to tell you no who doesn't have the power to say yes.
Announcements:
Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
6’ of:
200-meter run
:20 up-downs
:10 rest
:20 air squats
:10 rest
:20 PVC pass-throughs
:10 rest
:20 PVC overhead squats
:10 rest
Then:
Snatch Warm-Up
Strength/Skill
Power Snatch
8x2
Every 2:00
Start ~60% 1RM
Earn small weight increases with good technique and form.
WOD
For time:
30 Box Jumps (24/30)
2000m Row
10 Rope Climbs
Goal: 12-17 min
Cool Down
Banded lower body
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Wednesday, October 22
Start where you are. Use what you have. Do what you can.
Announcements:
We love promoting your businesses, organizations, events, and happenings. If you ever have something you’d like us to share with the Pisgah family, just send along and we’ll include it in these emails and posts.
We came across this podcast featuring two of our members, Michael and Meghan, which highlights the story of their business. Pretty cool!
Also, Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 glute bridges, unweighted or with an empty barbell
6-8 deadlifts, empty barbell
5-10 Push-ups, knee push-ups or elevated push-ups
10-20 Second 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 plank/pike position
Strength/Skill
After WOD, if time:
4 RFQ, Superset;
Single DB Deadlift x 24 (12R/12L)
DB Strict Press x 12
WOD
10 rounds for time of:
Run, 150 m
10 Deadlifts, 135/95 lbs
Handstand Walk, 5 m
Athlete Instructions
For time, or not
Handstand Walk Modifications
3 shoulder taps per 1 meter of handstand walking.
1-2 shoulder tap per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
.
Other Equipment Conversions
Replace each 150m of running with 450m on the Echo Bike, 200m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
17:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
27:00
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Tuesday, October 21
March on. Do not tarry. To go forward is to move toward perfection. March on, and fear not the thorns, or the sharp stones on life's path.
Announcements:
We love promoting your businesses, organizations, events, and happenings. If you ever have something you’d like us to share with the Pisgah family, just send along and we’ll include it in these emails and posts.
We came across this podcast featuring two of our members, Michael and Meghan, which highlights the story of their business. Pretty cool!
Also, Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
3 minutes of easy rowing, biking or jogging
30 seconds of jumping jacks or single-unders
10 sit-ups or hollow rocks
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:
For quality:
1x [ 10 DB/BB Rows + 1 Strict Dip ]
1x [ 9 DB/BB Rows + 2 Strict Dips ]
1x [ 8 DB/BB Rows + 3 Strict Dips ]
1x [ 7 DB/BB Rows + 4 Strict Dips ]
1x [ 6 DB/BB Rows + 5 Strict Dips ]
1x [ 5 DB/BB Rows + 6 Strict Dips ]
1x [ 4 DB/BB Rows + 7 Strict Dips ]
1x [ 3 DB/BB Rows + 8 Strict Dips ]
1x [ 2 DB/BB Rows + 8 Strict Dips ]
1x [ 1 DB/BB Rows + 10 Strict Dips ]
Athlete Instructions
Dips- strict; rings, bar or box / bench
Movement Demos
WOD
For time:
50 Double Unders (x2 Singles)
50 Sit-ups
5 Bar Muscle-ups (x3 Pull-Ups)
40 Double Unders
40 Sit-ups
4 Bar Muscle-ups
30 Double Unders
30 Sit-ups
3 Bar Muscle-ups
20 Double Unders
20 Sit-ups
2 Bar Muscle-ups
10 Double Unders
10 Sit-ups
1 Bar Muscle-up
Athlete Instructions
For time, or not
Goals
Super Fitness Robot time / rounds:
9:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
17:30 or less
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Monday, October 20
There is no remedy for love but to love more.
Announcements:
We love promoting your businesses, organizations, events, and happenings. If you ever have something you’d like us to share with the Pisgah family, just send along and we’ll include it in these emails and posts.
We came across this podcast featuring two of our members, Michael and Meghan, which highlights the story of their business. Pretty cool!
Also, Dana and his family are hosting their annual “Harvest Fest” at their amazing property in Sandymush this Saturday. All the details are below the WOD details. Hope you can make it! So fun!
Warm-up (NTE 10’)
2 minutes of running, biking or rowing
-then-
2 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) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
5 tuck jumps
Strength/Skill
Broad Jump:
20 reps for max distance
Then:
Back Squat 2-3-5-10-2-3-5-10
Movement Demos
WOD
AMRAP 7
Burpee to target (jump to a target 6+ in. above extended arms)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Glute Stretch
Hold 1-2 minutes per side.
Harvest Fest:
Greetings Fam! Harvest is upon us! What a year it has been! As we reflect on all that came with Helene, the thing that stands out is the power, strength, and LOVE in this incredible community. We have all experienced tragedy beyond anything we could have imagined, but together we got through, and that was the treasure we found when seemingly everything was washed away.
We would love to gather with you and celebrate all the blessings of the season and one another on 10/25/2025🍁
Please come as you are or in costume! Bring yourself, your family, or a friend. Please bring a DISH TO SHARE. BYOB. Have the kids bring a basket for some goodies! Bring a drum if you have one! No dogs please. Starts around 3 and goes til the cows come home! In keeping with tradition -and holding especially important space this year- we will have a “burn” at dark you don’t want to miss. Camping is also welcome! There will be a suggested donation of $10-20 for the band - Dub Kartel! -and grillables if you can swing it, if you can’t please come anyway! Come on out and let’s have us a good time!
***Here is a list of some other things you might want but don’t need:
-Blanket or chair
-Flashlight
-Your own silverware ware and reusable plates (totally optional but helps reduce waste!)
45 Sandy Mush Creek Rd.
Leicester, NC 28748
**Coming from Asheville:
When you turn right onto Sandymush Creek Rd, take an immediate right into parking lot across from Paynes Chapel and park in the field.
https://venmo.com/u/Elise-Rider
Sunday, October 19
Pride makes us artificial and humility makes us real.
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of jogging, biking, or rowing
8 hip & back extensions
20 seconds of lateral banded steps
10 squats (squat therapy style, see video below)
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
Strength/Skill
3 RFQ, Superset:
Behind The Neck Snatch Grip Strict Press x12
Barbell Good Morning x 12
Rest 2 mins between sets.
Movement Demos
WOD
5 rounds for time:
2 rounds of Cindy
15 Power Snatches, 75/55 lbs
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
22:00
Movement Demos
Saturday, October 18
In the last analysis, the individual person is responsible for living his own life and for 'finding himself.' If he persists in shifting his responsibility to somebody else, he fails to find out the meaning of his own existence.
For time with a partner:
100 walking overhead plate lunges (25/45 lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (25/45 lb)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (25/45 lb)
– One partner works on the hangs, burpees, and overhead lunges, while the other rests.
– Run together with one partner carrying one plate at a time
Friday, October 17
Peace demands the most heroic labor and the most difficult sacrifice. It demands greater heroism than war. It demands greater fidelity to the truth and a much more perfect purity of conscience.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Today!
Warm-up (NTE 10’)
AMRAP 8’, increasing pace set after set, of:
40 seconds of biking, jogging or rowing
5 down-ups
10 Empty barbell Good Mornings, moderate load
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Does not have to be unbroken. You can use two different loads. Can use two dumbbells if needed.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 2 mins of work followed
by 4 mins of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 45 calories per round
Women- 30 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 15 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.
Thursday, October 16
Happiness is not a matter of intensity but of balance, order, rhythm and harmony.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Strength/Skill
Deadlift
3-3-3-3-3
WOD
AMRAP 20:
1:00 plank hold
10/15-cal row
5 front squats (105/155 lb)
Wednesday, October 15
The beginning of love is to let those we love be perfectly themselves, and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
3 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
10 glute bridges, with an empty barbell or unweighted
3-5 deadlifts, empty barbell
3-5 muscle cleans, starting from mid-shin
3-5 power cleans, starting from mid-shin
Strength/Skill
Before WOD:
For quality:
25 Box Jumps, pick height
Athlete Instructions
10-25 reps
The focus is explosive power.
You choose the height. Step down each time.
Height should be challenging, yet appropriate.
Movement Demos
After WOD:
For time:
75 Russian Kettlebell Swings, pick load
Athlete Instructions
50-75 reps
Choose a heavy load you can safely move. The goal is to accomplish this in 3 or fewer sets.
Movement Demos
WOD
For time:
Run, 400 m
15 Power Cleans, 185/135 lbs (Scale to 60% 1RM)
Run, 400 m
12 Power Cleans, 185/135 lbs
Run, 400 m
9 Power Cleans, 185/135 lbs
Athlete Instructions
For time, or not
Other Equipment Conversions: Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
12:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
18:00
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Calves & Foam Rolling
Tuesday, October 14
He is no fool who gives what he cannot keep to gain what he cannot lose.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
Not for time: 3x
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 press series, empty/light barbell
5 hip & back extensions
Strength/Skill
Double Unders: 4 x 1 min / 1 min (Single Unders or D/U Practice)
1 min of work followed by 1 min of rest for 4 intervals.
Score is the lowest reps performed in any of the intervals.
Athlete Instructions
Your score is the lowest number of reps in any minute. (If not proficient with double-unders yet, you can work in the same fashion with single-unders OR, for 4 Rounds, you can do 1’ of practice followed by 1’ of rest)
Movement Demos
After WOD:
Dumbbell Lateral Raise 12-12-12, using heaviest weight per set
Dumbbell Front Raise 12-12-12, using heaviest weight per set
Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set
Movement Demos
WOD
Push Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Jerk or Split Jerk- 90% 1RM or more
Push Press- 75% 1RM or more
Push Jerk- 55% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Jerk or Split Jerk- 65% 1RM or more
Push Press- 50% 1RM or more
Push Jerk- 40% 1RM or more
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Pec stretch, laying on side.
1-2 minutes per side.
Monday, October 13
The smallest deed is better than the greatest intention.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Friday!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of banded steps forward and backward
8 air squats
8 steps of walking lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
3 rounds for time of:
30 Dumbbell Bulgarian Split Squats, pick load (15R/15L)
This is A LOT of reps. If your quads tend to get sore easily, think about reducing reps and/or weight (or just going bodyweight)
2 Rope Climbs or 20 Pull-Ups (Rx+: Legless)
Row, 1000 m
Athlete Instructions
For time, or not
Pull-ups- any style
Split squats are 15 per leg & the loading should only require 0-1 breaks.
Other Equipment Conversions: Replace each 1000 m of rowing with 800m of running, 2400m on the Echo Bike,
Goals
Super Fitness Robot time / rounds:
23:00 or less (Men)
27:00 or less (Women)
More Likely time / rounds: (consider scaling if this seems unrealistic)
30:00 or less (Men)
33:00 or less (Women)
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Sunday, October 12
An early-morning walk is a blessing for the whole day.
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box Jumps are any style/height you choose
After WOD, 3 RFQ, Superset:
Barbell Glute Bridge x 10
Front Rack Lunge x 20
WOD
Squat Clean 9-9-6-6-3-3
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% 1RM or more and increasing weight set after set
More Likely time / rounds: (consider scaling if this seems unrealistic)
Starting at 45% 1RM or more and increasing weight set after set
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Kneeling Lay Back
Hold 1-2 minutes.
Saturday, October 11
Pursue some path, however narrow and crooked, in which you can walk with love and reverence.
Individual Version:
For time:
30 Dumbbell Burpee Box Step Overs, 50/35 lbs, 20 in (Rx: 2 DBs, one in each hand)
Run, 800 m
20 Dumbbell Burpee Box Step Overs, 50/35 lbs, 20 in
Run, 400 m
10 Dumbbell Burpee Box Step Overs, 50/35 lbs, 20 in
Run, 200 m
Partner Version:
50 Dumbbell Burpee Box Step Overs (any split)
Run, 800m (together)
30 DB Burpee Box S/O (any split)
Run, 400m (together)
15 DB Burpee Box S/O (any split)
Friday, October 10
I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.
Warm-up (NTE 10’)
3-4 Rounds, not for time, of:
1 minute of rowing, biking or jogging
6 box step-ups and step-downs, you choose the height
6 box jumps (same height you used for step-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:
Turkish Get-Ups x 1:00 (switch arms as needed)
Goblet Lunge x 15-20
Russian Twist x 20
WOD
5 rounds for time of:
10 Push Press, 65% 1RM
10 Pull-ups (if scaling, use a different variation than you may have used on Monday)
10 Box Jumps, pick height
Athlete Instructions
For time, or not.
Movement Demos
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Thursday, October 9
Nature does not hurry, yet everything is accomplished.
Strength/Skill
Snatch Balance 1-1-1-1-1-1-1
WOD
For time:
5 Squat Snatches (135/95)(Power Snatch + Overhead Squat)
2000m Row
Rest 5:00
10 Squat Snatches (115/85)
1000m Row
Rest 5:00
20 Squat Snatches (95/65)
500m Row
Wednesday, October 8
We do not remember days, we remember moments.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of easy biking, jogging or rowing
20 seconds of lateral banded steps
10 m of bear crawl
8 air squats (squat therapy style) (see video below)
8 reverse lunges
Strength/Skill
-
WOD
3 rounds for time of:
10 Dball/Sandbag Over Shoulder
20 Pushups
Front Rack Carry, pick load, 100 m
Bike, 3000 m
Athlete Instructions
Ideally, the carry is a pair of kettlebells. Or Sandbag Bear Hug Carry. You choose all loads.
Other Equipment Conversions: Replace each 3000m of biking with 1000m of running, 1500m on the Concept 2 rower
Movement Demos
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Tuesday, October 7
Life is an adventure in forgiveness.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 minutes of easy jogging, biking or rowing
-then-
2 Rounds, not for time, of:
10 m high knees
10 m butt kicks
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
5 hanging knee raises
10x10m shuttle run (try to increase the pace round after round)
60 seconds of rest
Strength/Skill
After WOD, 3 RFQ, superset:
Barbell Bent Over Row x 12
L-Sit, accumulate :40
Movement Demos
WOD
5 rounds, 1 min per station, for max reps of:
Pull-up
Shuttle Sprint, 10 m
Rest 1 min
Toes-to-bar
Shuttle Sprint, 10 m
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Athlete Instructions
Toes-to-bar / Hanging Knee Raises
Pull-up- any style
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Monday, October 6
History is a vast early warning system.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of foam rolling your lats and low back
8 hip & back extensions
-then-
2 Rounds, not for time, of:
3-5 deadlifts, empty/light barbell
3-5 hang power cleans, empty/light barbell
3-5 shoulder press, empty/light barbell
3-5 power clean & jerk from mid-shin
Strength/Skill
After WOD, 4 RFQ, superset:
Standing Dumbbell Arnold Press x12
Single Leg Dumbbell Deadlift x 24 (12R/12L)
Movement Demos
WOD
Power Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
90% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
75% 1RM or more
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side