WOD - Class Programming
Saturday, February 14
rx
3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (14/20 lb) (9/10 ft), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
Score: Total time
intermediate
3 rounds for time with a partner:
30 knees-to-chest, non-working partner holds a handstand against a wall
45 wall-ball shots (10/14 lb) (9/10 ft), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
Score: Total time
beginner
3 rounds for time with a partner:
30 hanging knee raises, non-working partner holds a plank
30 wall-ball shots (6/10 lb) (9/9 ft), non-working partner holds the bottom of a ring row
30 walking lunges, non-working partner holds a single-dumbbell overhead (10/15 lb)
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.
Score: Total time
Skill Work
Rest, stretch, recover.
Friday, February 13
rx
For time:
100 double-unders
10 snatches (95/135 lb)
80 double-unders
8 snatches (105/155 lb)
60 double-unders
6 snatches (115/175 lb)
40 double-unders
4 snatches (125/185 lb)
20 double-unders
2 snatches (135/205 lb)
Score: Total time
intermediate
For time:
50 double-unders
10 snatches (65/95 lb)
40 double-unders
8 snatches (75/115 lb)
30 double-unders
6 snatches (85/135 lb)
20 double-unders
4 snatches (95/145 lb)
10 double-unders
2 snatches (105/155 lb)
Score: Total time
beginner
For time:
50 single-unders
10 snatches (35/45 lb)
50 single-unders
8 snatches (35/45 lb)
50 single-unders
6 snatches (35/45 lb)
50 single-unders
4 snatches (35/45 lb)
50 single-unders
2 snatches (35/45 lb)
Score: Total time
Skill Work
Pre-workout strength
5 sets:
1 snatch deadlift with a pause at mid-thigh
1 snatch pull
1 hang snatch
– Build to a heavy set of the complex.
Thursday, February 12
Announcements:
New community member profile! Learn more about the amazing Frankie HERE
Our Beyond the Whiteboard trial period ends on Feb 24. I’ll remove users who aren’t using the app to reduce costs for the gym. We’re happy to cover the costs for folks who are using it consistently and finding value in it. You still have a couple of weeks to give it a shot! I’d encourage you to do so, or to find other ways to track your metrics and progress. Remember, all CFP WODs are pre-loaded in the app, so you can just open the app, enter your data, and be on your way! Let me know if you have questions or want to learn more. You should have an invite in your inbox or use code PISG239 to enroll as a Pisgah member on the app/site.
rx
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (35/50 lb) (20/20 in)
– Rest 3:00 between sets.
intermediate
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (20/35 lb) (20/20 in)
– Rest 3:00 between sets.
beginner
4 sets for max reps:
On a 3:00 clock:
200/250-m row
Max box step-overs (12/20 in)
– Rest 3:00 between sets.
Skill Work
Post-workout accessory
4 sets:
:30 Russian twists
:30 rest
– Use a med ball or dumbbell, if desired.
Wednesday, February 11
Announcements:
New community member profile! Learn more about the amazing Frankie HERE
Our Beyond the Whiteboard trial period ends on Feb 24. I’ll remove folks that aren’t using the app, so it doesn’t cost the gym as much. We’re happy to cover the costs for folks that are using it consistently and finding value in it. You still have a couple weeks to give it a shot! I’d encourage you to do so, or find other ways to track your numbers and progress. Remember, all CFP WODs are pre-loaded in the app, so you can just open the app, enter your data, and be on your way! Let me know if you have questions or want to learn more. You should have an invite in your inbox or use code PISG239 to enroll as a Pisgah member on the app/site.
rx
AMRAP 5:
1 squat clean (105/165 lb)
1 shoulder-to-overhead
intermediate
AMRAP 5:
1 squat clean (75/115 lb)
1 shoulder-to-overhead
beginner
AMRAP 5:
1 squat clean (35/45 lb)
1 shoulder-to-overhead
Skill Work
Post-workout strength
On a 10:00 clock:
Build to a heavy clean and jerk
Tuesday, February 10
Announcements:
New community member profile! Learn more about the amazing Frankie HERE
Just bought three new Rogue ropes (the top of line ones!). We’ll get those hung up this week.
Favor, please take clothes and shoes home (or leave them in your car) overnight. I’d like to keep the cubbies open for folks to stash stuff during classes, not so much as overnight/permanent storage. Thanks!
rx
For time:
1,200-m run
3:00 rest
800-m run
2:00 rest
400-m run
1:00 rest
200-m run
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
For time:
600-m run
3:00 rest
400-m run
2:00 rest
200-m run
1:00 rest
100-m run
Score: Total time
Skill Work
Pre-workout practice:
Running line drills
Monday, February 9
Announcements:
New community member profile! Learn more about the amazing Frankie HERE
Just bought three new Rogue ropes (the top of line ones!). We’ll get those hung up this week.
Favor, please take clothes and shoes home (or leave them in your car) overnight. I’d like to keep the cubbies open for folks to stash stuff during classes, not so much as overnight/permanent storage. Thanks!
If you feel moved to write a review for us, it’s a big help in generating members and keeping our community strong and vibrant. If you have 5 minutes, you can leave a Google or Yelp review (or both!). Thanks to folks who have done that over the last few days. Means a ton.
rx
EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
intermediate
EMOM 20:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
– Athletes should not exceed 7-reps of pull-ups or dips in each set.
beginner
EMOM 20:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 10 AbMat sit-ups
Min. 4 | Rest
Skill Work
Post-workout accessory
3 sets:
12 single-leg kettlebell or dumbbell deadlifts/leg
– Rest as needed between sets.
Sunday, February 8
Announcements:
I recently received an email from a drop-in, stating they had spent time in gyms all over town, and they wanted to make sure I knew that they felt Jason was the best coach they had worked with in town and an incredible asset for our gym and community! Of course, we agree, but it’s so cool to hear that from someone, and I love bragging on our team.
If you feel moved to write a review for us, it’s a big help in generating members and keeping our community strong and vibrant. If you have 5 minutes, you can leave a Google or Yelp review (or both!). Thanks!
rx
For load:
Split jerk
3-3-3-1-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Rest, stretch, recover.
Saturday, February 7
Announcements:
I recently received an email from a drop-in, stating they had spent time in gyms all over town, and they wanted to make sure I knew that they felt Jason was the best coach they had worked with in town and an incredible asset for our gym and community! Of course, we agree, but it’s so cool to hear that from someone, and I love bragging on our team.
If you feel moved to write a review for us, it’s a big help in generating members and keeping our community strong and vibrant. If you have 5 minutes, you can leave a Google or Yelp review (or both!). Thanks!
rx
10 rounds for time with a partner:
16/20-cal row
20 single-arm DB cleans (35/50 lb)
– Partners alternate full rounds.
intermediate
10 rounds for time with a partner:
14/18-cal row
20 single-arm DB cleans (20/35 lb)
– Partners alternate full rounds.
beginner
6 rounds for time with a partner:
11/15-cal row
20 single-arm DB cleans (10/15 lb)
– Partners alternate full rounds.
Skill Work
Post-workout accessory
On an 8:00 clock:
Low-ring support practice
Friday, February 6
Announcements:
Committed Club shirt order closes today. Sign-up on announcement board at Pisgah or email me. Get one if you made Committed Club or if you plan to in the future!
I recently received an email from a drop-in, stating they had spent time in gyms all over town, and they wanted to make sure I knew that they felt Jason was the best coach they had worked with in town and an incredible asset for our gym and community! Of course, we agree, but it’s so cool to hear that from someone, and I love bragging on our team.
If you feel moved to write a review for us, it’s a big help in generating members and keeping our community strong and vibrant. If you have 5 minutes, you can leave a Google or Yelp review (or both!). Thanks!
rx
10 rounds for time:
5 back squats (155/225 lb)
3 muscle-ups
Score: Total time
intermediate
10 rounds for time:
5 back squats (105/155 lb)
1 muscle-up or 3 false grip ring to chest pull-ups
Score: Total time
beginner
7 rounds for time:
5 back squats (35/45 lb)
3 muscle-up transitions
Score: Total time
Skill Work
Post-workout accessory
8 rounds:
:10 L-sit hold
:20 rest
Thursday, February 5
Announcements:
I’m back sending the daily emails. I know there is some overlap with these and the crossfit.com emails, but I want to use this daily channel to connect with members and coaches for announcements and Pisgah-specific content.
The crossfit.com daily emails, if you get them, have lots of great resources each day, including videos and coaching points for the work we’ll be doing the next day. Highly recommend.
Committed Club shirt order closes Friday. Sign-up on announcement board at Pisgah or email me.
rx
7 rounds for reps:
1:00 max burpees
1:00 rest
intermediate
Same as Rx’d
beginner
Same as Rx’d
Skill Work
Pre-workout strength
EMOM 6:
3 moderate heaving snatch balances or snatch balances
Post-workout skill
On a 10:00 clock:
Low-ring muscle-up practice
CF Pisgah Class Programming
“Life is either a daring adventure or nothing at all.” - Helen Keller
CF Pisgah follows the CrossFit Affiliate Program programming. You can see what we’re working on in class today at CrossFit.com.
Monday, January 26
Announcements:
Weather update: Monday is looking iffy, at least the AM classes. Please check Push Press and/or the website’s schedule page before coming. Be safe out there!
We’ve started doing some community member profiles! We’re starting off with Herb Yancey, one of our longest-standing members. Check it out HERE.
I know crossfit.com will post this in a bit, but I’ll go ahead and share tomorrow’s WOD here. Some members have said they aren’t getting the WOD announcement emails from CrossFit, though some say they are. My only thought is to check spam, though others have had luck just downloading the CrossFit app and finding the workouts there.
Lastly, I’ve signed the gym up for workout tracking through beyondthewhiteboard, which will allow you to log your totals, monitor your progress, and keep up with and encourage members in other classes. I’m learning how to add our programming into the app so our workouts are pre-loaded for you, all you would have to do is enter your score each day. I think you’ll really like it!
As soon as I get the WOD entry figured out, hopefully Monday when they re-open, I’ll automatically each member so you can try it out.
Monday
RX
21-15-9
Double DB box step-overs (35/50) (20/20 in.)
Chest-to-bar pull-ups
Intermediate
21-15-9
Double DB box step-overs (20/35) (20/20 in.)
Pull-Ups
Beginner
21-15-9
Double DB box stepovers (15/25) (12/12 in.)
Jumping pull-ups
Skill Work
Post-workout accessory
4 sets:
:30 handstand hold
perform freestanding handstand holds if possible.
Thursday, January 22
Announcements:
Snow is supposedly coming! Check Push Press and/or the schedule on the website to see if classes are still on. We make a final determination no later than 1 hour before class, so if you see it on there within 60 minutes of class being scheduled, that means we’re planning on running it. Be safe this weekend!
CrossFit Open is getting close (Feb. 26 - March 16)!
We’ll be running Open WODs as part of class programming and doing a friendly in-house competition between classes (AM vs. PM! We’ll split up the Noonies. PM’ers, you’re going down!!).
However, if you want to register as an individual in the Open and be a part of the global event, it’s a fun, affordable, accessible experience. More details on that HERE.
rx
On a 20:00 clock with a partner:
Bike for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, each partner performs 20 double-unders.
intermediate
On a 20:00 clock with a partner:
Bike for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, each partner performs 10 double-unders.
beginner
On a 20:00 clock with a partner:
Bike for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, each partner performs 20 single-unders.
Skill Work
Post-workout accessory
Accumulate:
30 single-leg unloaded deadlifts, right leg
30 single-leg unloaded deadlifts, left leg
Sunday, January 18
Announcement:
Special MLK day schedule, Monday, Jan. 19
5:30am
12pm
4:30pm
no 7:30am or 5:30pm
RSVP’ing for Saturday classes is really helpful for coaches and planning equipment, layout, and how a class can best run. Our crew is great about RSVP’ing during the week. Not so much on Saturdays. Thanks for helping us with this!
rx
Every 3:00 for 5 sets:
5 push presses
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout accessory
AMRAP 5:
Max strict pull-ups
– Every time you break perform a 30-ft high-hips bear crawl.
Sunday, January 11
“Life is either a daring adventure or nothing at all.” - Helen Keller
Announcements:
Starting tomorrow, we’ll defer to the daily WOD announcements on CrossFit.com. If you’d like to know what we’re doing in classes the following day, you’ll want to sign up for their daily email HERE. Scroll to the bottom of the page to enter your email.
We’ll still send the occasional email with announcements and CF Pisgah-specific info!
WOD
rx
5 rounds for time of:
15 front squats (75/115 lb)
60 double-unders
Score: Total time
intermediate
5 rounds for time of:
15 front squats (65/95 lb)
30 double-unders
Score: Total time
beginner
5 rounds for time of:
10 front squats (35/45 lb)
30 single-unders
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
50 weighted GHD hip extensions
Saturday, January 10
“Don’t blame. Take ownership.” - Ben Bergeron
Announcements:
The CrossFit Open is coming in late February. We’ll be splitting up into teams again this year, having some friendly competition between classes. Should be fun! Stay tuned for more info as we get closer.
WOD
rx
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)
Score: Total time
intermediate
24-18-12-6-3 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (20/35 lb)
Score: Total time
beginner
18-12-6-3 rep for time of:
Cal row
Burpees
Alternating hang DB snatches (10/15 lb)
Score: Total time
partner version
AMRAP 25 (any split of work) of:
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (35/50 lb)
Skill Work
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
Friday, January 9
“Character begins with calm. Not the absence of emotion - but the ability to return to center when everything around you spins. As the seas get rougher, the captain gets calmer.” - Ben Bergeron
Announcements:
For future daily WOD announcements, sign up for the daily emails from CrossFit.com (scroll to the bottom of the page to sign-up).
Hey, CrossFit has an app. Download it. It has a free “Progress” tracker where you can log tons of 1 rep maxes and/or wod scores/times for tons of CF workouts. If you’re looking or an easy way to keep up with all the data you’re creating in the gym, this is a good option.
If you’re up for spending a little bit of money each month, I recommend the “Beyond the Whiteboard” app. It has a ton more functionality, is easy to use, and the daily CrossFit workouts are pre-loaded into the app!
After you do that, get off your phone! Real life is way more interesting.
WOD
rx
3 rounds:
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps knees-to-elbows
1:30 rest
On a 1:30 clock:
Handstand walk (50 ft)
Max-reps walking lunges
1:30 rest
intermediate
3 rounds:
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps knees-to-chest
1:30 rest
On a 1:30 clock:
Handstand walk (25 ft) or 20 alternating shoulder taps
Max-reps walking lunges
1:30 rest
beginner
3 rounds:
On a 1:00 clock:
Bear crawl (50 ft)
Max-reps hanging knee raises
2:00 rest
On a 1:00 clock:
Bear crawl (50 ft)
Max-reps walking lunges
2:00 rest
Skill Work
Post-workout accessory
3 sets:
10 ATY raises
20 banded pull-aparts
Thursday, January 8
Announcements:
For future daily WOD announcements, sign up for the daily emails from CrossFit.com
Click the link, scroll all the way down to the bottom of the page and find the “subscribe to the workout of the day” box) if you haven’t already. Since we’re aligned with them on programming now, this may soon replace our daily Pisgah emails (except for occasional announcements or gym-specific updates).
The daily CrossFit.com WOD emails hit your inbox later (closer to 8pm than our current 4pm), but they include lots more resources, videos, and information.
WOD
rx
AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.
intermediate
AMRAP 10:
1 power clean (95/135 lb)
1 chest-to-bar pull-up
5/7-cal Echo bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.
beginner
AMRAP 10:
1 power clean (35/45 lb)
1 ring row
3/5-cal Echo bike
– Add one rep to power cleans and ring rows until time expires.
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
1 deadlift
1 clean pull
1 hang power clean
Wednesday, January 7
“Done is better than perfect. A 1k run has more in common with a 10k run than a 0k run.”- Ben Bergeron
Announcements:
As we’re now following CrossFit.com programming, there are MANY resources available to you as an athlete. I’m excited to share these with you over the next few days.
Today’s homework: Sign up for the daily emails from CrossFit.com (click the link, scroll all the way down to the bottom of the page and find the “subscribe to the workout of the day” box) if you haven’t already. Since we’re aligned with them on programming now, this may soon replace our daily Pisgah emails (except for occasional announcements or gym-specific updates).
The daily CrossFit.com WOD emails hit your inbox later (closer to 8pm than our current 4pm), but they include lots more resources, videos, and information.
WOD
rx
3 rounds for time of:
800-m run
80 air squats
intermediate
3 rounds for time of:
600-m run
60 air squats
beginner
3 rounds for time of:
400-m run
25 air squats
Skill Work
Post-workout accessory
Accumulate:
50 weighted AbMat sit-ups