WOD - Class Programming
Friday, January 2
“You are never too old to reinvent yourself.” —Steve Harvey
Announcement:
We’re back to the normal schedule for the new year. Let’s go.
Warm-up (NTE 10’)
Not for time:
2 minutes of biking, jogging or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups
3 inchworm push-ups (see video below)
2 minutes of biking, jogging or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
6 toes-to-bar
5 burpees
Accessory
Before WOD:
For quality:
L-Sit Hold, 50 secs
50 Toes-to-bars
50 Sit-ups
50 Ring Rows
Athlete Instructions
Rest as needed before WOD.
Movement Demos
WOD
3 rounds for time of:
12 Burpees
12/8 Air Bike Calories
Goals
Super Fitness Robot time / rounds:
Burpees and Air Bike- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Burpees and Air Bike- 6:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Frog Stretch
Hold 1-2 minutes.
Thursday, January 1
“Any new beginning is forged from the shards of the past, not from the abandonment of the past.” —Craig Lounsbrough
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Thursday: No classes. We’ll post a workout that folks can come in and do during open gym. Reach out if you need a door code! Ben will be at work but will try and respond ASAP. Feel free to reach out Wednesday PM for Thursday access if you know you’ll want to come in.
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
1 set:
:30 single-unders
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
– Rest :10 between movements.
1 set:
:30 single-single-double
:30 pike push-ups (floor)
:30 up-downs
– Rest :10 between movements.
1 set:
:30 double-unders
:30 burpees
– Rest :10 between movements.
Accessory
After WOD, optional:
1 set:
200-m double-DB front rack walk
50 good mornings or glute bridge (weighted or unweighted)
WOD
AMRAP 20 with a partner:
50 double-unders (single unders)
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Scaled: 50 single unders (Same rep # as Rx. No multiplier)
Cool Down
2 sets:
:30 forearm stretch
:30 calf stretch/leg
Wednesday, December 31
“Celebrate endings—for they precede new beginnings.”
— Jonathan Huie
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: No classes. We’ll post a workout that folks can come in and do during open gym.
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
AMRAP 9’, easy pace, of:
45 seconds of rowing, jogging or biking (increase pace each round)
20 seconds of lateral banded steps
8 Kettlebell russian swings, light load recommended
6 Kettlebell bent over rows, L-arm
6 Kettlebell bent over rows, R-arm
20 seconds of rest
Accessory
3 RFQ of:
Farmer Carry, pick load, 100 ft
Landmine Twist x 12
Side Plank x 1:00 L/ 1:00 R
Movement Demos
WOD
Each for time:
Row: 3x 1000 m
Rest as needed between efforts.
Goals
Super Fitness Robot time / rounds:
Men- 3:30 or less per effort
Women- 4:00 or less per effort
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 3:50 or less per effort
Women- 4:30 or less per effort
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Tuesday, December 30
“It’s never too late—never too late to start over, never too late to be happy.”
— Jane Fonda
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Tuesday: 7:30a, 5:30pm
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: 12pm (I don’t have a coach for this one yet, so this is still TBD)
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
10 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
5 thrusters
Accessory
After WOD:
3 RFQ, superset
Weighted Kickstand Squat x24 (12R/12L)
Dumbbell Row x 12
Movement Demos
WOD
3 rounds for time of:
Run, 400 m
30 Thrusters, 45/35 lbs
2 Rope Climbs, 15 ft (sub 6 rope lowers or 12 Pull-Ups)
Athlete Instructions
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)
17:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, December 29
“Write it on your heart that every day is the best day in the year.”
— Ralph Waldo Emerson
Announcements:
Another special schedule this week, due to the New Year’s Holiday. Here is the plan:
Monday: Normal schedule
Tuesday: 7:30a, 5:30pm
Wednesday: 5:30a, 7:30a, 12pm, 5:30pm
Thursday: 12pm (I don’t have a coach for this one yet, so this is still TBD)
Friday: Normal
Sat/Sun: Normal
We are making one more order of the black Pisgah hoodies. If you missed out on the last order and want one, please email (ben@crossfitpisgahavl.com) or text (828-338-9718) Ben before Friday, and send size. $30, billed to your account.
Warm-up (NTE 10’)
2 minutes of jogging, biking, or rowing
-then-
2 Rounds, not for time, of:
20 seconds of jumping jacks or single-unders
8 box step-ups and step-downs
8 stiff-legged deadlifts
8 glute bridges
20-30 seconds of banded marching
6 hip & back extensions
8 push-ups (regular or on your knees)
Accessory
After WOD, optional, if time:
3RFQ, superset:
Dumbbell Skull Crusher x12
1x [ 12 Dumbbell Lateral Raises + 12 Dumbbell Front Raises + 12 Dumbbell Bent Over Raises ]
Movement Demos
WOD
“McGhee”
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small arms fire during combat in central Iraq. He served with the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father, Steven McGhee of Myrtle Beach, S.C., his mother, Sherrie Battle McGhee, and his brother Zachary.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 18.5 Rounds or more
Women- 17 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 14 Rounds
Women- 13 Rounds
Movement Demos
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Foam Roller, Back, lats, etc
Sunday, December 28
The best way out is always through.
Warm-up (NTE 10’)
3 Sets
Dual Bottoms Up KB Rack Carry x 20m
Scapular Push Ups on Elbows x 10
Active Bar Hang x 30sec
Banded Face Pull x 12reps
Accessory
A1) Wide Grip Bench Press: 31X0; 10-12reps;
rest 60sec x 3 Sets
A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x
3 Sets
B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec
x 3 Sets
B2) Body Row: 30X0; 12-14reps; rest 60sec x 3
Sets
15min
30sec Bent Hollow Hold
3 Wall Walks
6 Strict Pull Ups
9 Ring Push Ups
30sec Dual KB Rack Carry
Consistent effort
Saturday, December 27
I dwell in possibility.
Warm-up (NTE 10’)
2-4 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 it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups or ring rows
5 sit-ups or hanging knee raises
30 seconds of bike, jogging, or rowing (try to increase the effort set after set)
60 seconds of rest
WOD
Individual: As Written
Partner Version:
AMRAP 25 (move through A, then B, then C, then back to A) - any split of movements and reps, no rest between segments
A)
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m
Athlete Instructions
Rest 5-10 mins before part B...
Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower
Goals
Super Fitness Robot time / rounds:
Part A- 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A- 5:15 or less
B)
For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Part B- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part B- 5:45 or less
Movement Demos
Rest 5-10 mins before part C…
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb) (9/10 ft)
Cool Down
Frog Stretch
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Friday, December 26
Forever is composed of nows.
Announcements:
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of rowing, biking or jogging
5-7 hip & back extensions
30 secs of banded marching
1 x Clean warm-up with empty bar (45/35)
Accessory
Single Leg Dumbbell Deadlift 24-24-24-24
Athlete Instructions
4x 8-12 reps/side
Movement Demos
WOD
1 Squat Clean, pick load
Every 3 mins for 30 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM
Movement Demos
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Glute Stretch
Hold 1-2 minutes per side.
Thursday, December 25
We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.
Announcements:
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Enjoy the Holiday! If you need an open gym code and don’t have one, please contact Ben at 828-338-9718.
If you’d like to hang out with some folks today, we’re serving a free or donation-based Christmas lunch at 12 Baskets Cafe from 11a-1p. Come anytime in that window. You’re welcome to come and eat and be in community, or chip in to help serve or wash dishes (or both!). No sign-up or training required. 610 Haywood Road (we’re around back) in West Asheville. Parking is best across the street at Trinity Methodist or along Haywood Road or State Street.
Wednesday, December 24
Joy is prayer; joy is strength: joy is love; joy is a net of love by which you can catch souls.
Announcements:
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 sit-ups or hollow rocks
10 shoulder presses
Accessory
Before WOD:
7 rounds for quality of:
5 Shoulder Press, pick load
Suitcase Carry, pick load, 100 m
5 Dragonflies
Athlete Instructions
Suitcase Carry- 50 m/side
You choose load for shoulder press & the carries.
For the shoulder press, 80-85% of 1RM will be a challenging load.
Directly into WOD
Movement Demos
WOD
5 rounds for time of:
Run, 400 m
1 Rope Climb, 15 ft
Rx+: Legless climb
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Running and legless rope climb- 13:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Running and legless rope climb- 18:30
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike,500m on the Concept 2 rower.
Movement Demos
Cool Down
Bar hang for lats & chest
Hold 1-2 minutes.
Calves & Foam Rolling
Tuesday, December 23
Why indeed must 'God' be a noun? Why not a verb - the most active and dynamic of all.
Announcements:
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Tuesday: 7:30a and 5:30p classes
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of easy jogging, biking or rowing
6 hip & back extensions
8 steps of walking lunges
8 squats (squat therapy style) (see video below)
8 glute bridges
8 knee push-ups (feel free to do regular push-ups from round 2)
4 deadlifts, starting from mid-shin
4 hang muscle cleans, starting from just above the knees
4 power cleans, starting from mid-shin
Accessory
Front Squat 1-1-1
Athlete Instructions
Rest 2-4 mins between sets.
Movement Demos
Deadlift 12-12-12
Use the heaviest weight you can for each set.
Athlete Instructions
3x 8-12 reps
Movement Demos
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
23 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
17 Rounds or more
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Monday, December 22
Forgiveness is the final form of love.
Announcements:
Thanks to everyone who came out to our “12 Days” class on Saturday. Super fun!
Due to the holiday week, it’s important to RSVP for classes and/or check the schedule before coming to class. Attendance is weird during weeks like this, and we’ll cancel classes if folks aren’t signed up.
We’ll have an adjusted schedule during the upcoming week (assuming we have sign-ups for these):
Monday: Normal schedule.
Tuesday: 7:30a and 5:30p classes
Wednesday: 5:30a and 5:30p classes
Thursday: No classes, open gym access
Friday: 5:30a, 12p, 4:30p
Sat/Sun: Normal schedule
Warm-up (NTE 10’)
2-4 minutes of biking, jogging or rowing
-then-
3 Rounds, not for time, of:
20 seconds of banded steps forward and backward
10 m high knees
10 m butt kicks
10 m high knees
10 m butt kicks
20 seconds of biking (try to increase the pace each round)
60 seconds of rest
Accessory
100-80-60-40-20 reps, for time of:
Double Under
Athlete Instructions
Ideally, each set must be unbroken. If you fail, restart from the current set. Rest as needed between sets. Score is time.
Movement Demos
OR
5 min Double Under/Jump Rope practice
For quality:
80 Hollow Rocks
80 V-ups
80 AbMat Sit-ups
Athlete Instructions
Accumulate, partitioning as needed.
Movement Demos
OR
AMRAP 3
Sit-ups
WOD
10 rounds, each round for time, of:
12/8 Air Bike Calories
Go every 3 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
18 secs or less each round
More Likely time / rounds: (consider scaling if this seems unrealistic)
40 secs or less each round
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Kneeling Lay Back
Hold 1-2 minutes.
Sunday, December 21
“Christmas it seems to me is a necessary festival; we require a season when we can regret all the flaws in our human relationships: it is the feast of failure, sad but consoling.”
― Graham Greene, Travels with My Aunt
Announcements:
We’ll be closed on Christmas Day.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-Up
3 Sets
30sec Banded Glute Bridge March
-rest 30sec-
30sec Banded Psoas March
-rest 30sec
15sec Cossack Squat Isometric Hold Bottom R
15sec Cossack Squat Isometric Hold Bottom L
-rest as needed-
Accessory
A1) Frog Stance Deadlift: 31X1; 10-12reps; rest
45sec x 4 sets
A2) KB Rack Deficit Split Squat: 2110; 8-10/leg;
rest 45sec x 4 sets
B1) GHD Hip Extension: 3021; 8-10reps; rest
45sec x 4 sets (sub barbell good mornings here if needed)
B2) Goblet Cossack Squat: 30X0; 16-20reps
alternating legs; rest 45sec x 4 sets
WOD
C) Every 2mins x 6 Sets:
1st - 12/10 Cal Assault Bike + DB Burpee Box
Step Over 20/16" 50/35lbs
2nd - 4 DB Deadlifts + 4 DB Power Cleans + 4
DB Thruster 50/35lbs + 40 Double Unders
*The aim for each of these 2min sets is to be
done around the 60-75sec mark for each. If
you are starting to slow down considerably
then cut the reps back
Saturday, December 20
“Christmas is doing a little something extra for someone.”
― Charles Schulz
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
“12 Days of Christmas”
1 bar muscle up or 1 Thruster (75/55)
2 burpee box jump overs (24/20)
3 KB goblet squats (53/35)
4 Toes2bar/ Knee Raises
5 Push Press (75/55)
6 Kettlebell Swings (53/35)
7 Pull-Ups/Ring Rows
8 Row Cal
9 Wall ball shots (9/6kg)
10 1-arm-DB Overhead lunges (50/35)
11 Row Cal
12 1-arm-DB-devil presses (50/35)
Friday, December 19
“According to physics, bumblebees can’t fly, but nobody ever explained physics to bumblebees, so they fly around anyway.”
― Ben Bergeron
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
25 Jumping Jacks
10 sit-ups
8 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
8 knee push-ups
10-20 seconds of handstand hold against the wall, or with feet on a box in plank/pike position
6 shoulder taps (3 per side) against the wall, or with feet on a box in plank/pike position
Accessory
After WOD, if time:
Each for time:
Row: 3x 300 m
Rest 2 mins between efforts.
WOD
5 rounds for time of:
Run, 800 m
30 V-ups
Handstand Walk, 10 m
Athlete Instructions
For time, or not.
Other Equipment Conversions
Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower
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.
Goals
Super Fitness Robot time / rounds:
31:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
41:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.
Thursday, December 18
“Understanding that you only have control over the present moment is the key to being able to turn the page. Reliving the past is a recipe for unnecessary depression, and fearing the future is a surefire way to anxiety. Learning to live in the present moment is vital, because it’s the only thing you have any control over. The only thing you can do to rectify the past or influence the future is to take action now, in the present moment.”
― Ben Bergeron
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-up (NTE 10’)
3 Sets
10 Alternating DB Single Leg RDL
6 Cross Body DB Muscle Snatch/arm
4 Kneeling Jumps
15sec Row Acceleration
(increase pace every 5sec)
rest as needed
Accessory
A1) Segmented Snatch Grip Deadlift - 3 Pauses:
3131; 6-8reps; rest 45sec x 4 Sets (use lifting
straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 45sec
x 4 Sets
B1) Split Stance Dumbbell Romanian Deadlift:
3110; 6-8/leg; rest 45sec x 4 Sets
B2) Seated Alternating Dumbbell Arnold Press:
2111; 8-10/arm; rest 45sec x 4 Sets
WOD
C) 3mins AMRAP High Effort:
10/8 Cals Assault Bike
5 Dumbbell Bench Press 65/45lbs
rest 2mins
NOT FOR TIME
15 Wall Walks
*Quality Position Focused
rest 2mins
3mins AMRAP High Effort
10/8 Row Cals
Wednesday, December 17
“It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.”
― Ben Bergeron
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
1 x Clean warm-up with empty bar (45/35)
Accessory
As many reps as possible in 4 mins of:
Dumbbell Box Step-up, pick load
Athlete Instructions
You choose box height & loading
Movement Demos
WOD
A)
2 Hang Squat Snatches, pick load
Every 2 mins for 10 mins.
Athlete Instructions
Rest as needed before B...
Goals
Super Fitness Robot time / rounds:
Hang Squat Snatch - 75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hang Squat Snatch - 55% 1RM or higher
B)
2 Hang Squat Clean Thrusters, pick load
Every 2 mins for 10 mins.
Athlete Instructions
Super Fitness Robot time / rounds:
Hang Squat Clean Thruster - 75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Hang Squat Clean Thruster - 55% 1RM or higher
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, December 16
“Success is a decision, not a gift.”
― Ben Bergeron
Announcements:
Ben is out of town until Wednesday. We do not have a coach for Tuesday’s 7:30am class, so we will need to cancel that one.
You may notice I’ve shifted the language on our “Strength/Skill” portion to “Accessory.” These are often strength, but this term seems to be a better fit for how to approach this segment. The WOD, which can sometimes be strength work, is the focus of the class. “Accessory” work is essential, obviously, but should have a secondary focus compared to the WOD. Think “extra credit” work!
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Dynamic stretch portion (combining upper and lower body with skipping drills)
10-20 m high knees walking (focus on 90 degrees angles)
10-20 m A-skip
5 seconds high knees in place then 10 m high knees
5 seconds butt kicks in place then 10 m butt kicks
Running and cool down portion
30 m running, 10 m (or more) cool down
45 m running, 10 m (or more) cool down
50 m running, 10 m (or more) cool down
Accessory
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Scaled: You choose height or do broad jumps, tuck jumps or step-ups.
Movement Demos
For Time:
200 Double Unders
OR
5:00 Double Under or Jump Rope Practice
WOD
Go Every 30 secs:
Sprint: 20x 55 yd
Scaling or weather adjustment: Echo Bike
20 x :15 sec sprint/ :15 rest
Each for time.
Rest as needed between efforts.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
8 secs or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
10-14 secs per sprint
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Monday, December 15
“Positivity, by contrast, is directly linked to improved performance.”
― Ben Bergeron
Announcements:
Ben is out of town until Wednesday. We do not have a coach for Tuesday’s 7:30am class, so we will need to cancel that one.
Domonique is covering Ben and Meg’s classes on Monday. Thank you, Domonique!
You may notice I’ve shifted the language on our “Strength/Skill” portion to “Accessory.” These are often strength, but this term seems to be a better fit for how to approach this segment. The WOD, which can sometimes be strength work, is the focus of the class. “Accessory” work is essential, obviously, but should have a secondary focus compared to the WOD. Think “extra credit” work!
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
2 minutes of easy biking, rowing or jogging
-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 (preferably), jogging or rowing; try to increase pace set after set
Accessory
Before WOD:
50 Ring or Deficit Push-Ups
Break up as needed.
After WOD, if time:
4x24
WOD
For time:
20 Pull-ups
30 Dips
30/20 Air Bike Calories
-- then --
Rest 5 mins
-- then --
30 Pull-ups
40/30 Air Bike Calories
-- then --
Rest 5 mins
-- then --
Bar Hang, 2 mins
50/35 Air Bike Calories
Athlete Instructions
For time, or not.
Pull-ups- any style
Dips- any style
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Sunday, December 14
"The Sun himself is weak when he first rises, and gathers strength and courage as the day gets on." —Charles Dickens
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday gear, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
Warm-up (NTE 10’)
3 Sets
30sec Quadruped Planche
Strength/Skill
A1) Farmers Press: 20X1; 8-10/arm;
rest 45sec x 4 Sets
A2) Decline Narrow Grip Bench Press:
2020; 10-12reps; rest 45sec x 4 Sets
A3) Alternating Dumbbell Curls:
30X1;
8-10/arm; rest 45sec x 4 Sets
After WOD, if time:
3 Sets:
-rest as needed between sets-
WOD
3 Sets @ tough effort
15/12 Cal Assault Bike
8 Dumbbell Burpees 60/40lbs
12/10 Cal Assault Bike
8 Burpees
9/8 Cal Assault Bike
rest walk 2-3mins between sets