WOD - Class Programming
Tuesday, February 24
announcements:
The CrossFit Open starts this week! The first WOD will be announced on Thursday night. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Our “Committed Club” t-shirts are in. Grab yours under the ipad and cross out your name on the list so I know you got yours. We have a couple of extras that I’ll hang up on the for-sale rack. If you want one, feel free to purchase through the ipad.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
For time:
60/75-cal row
21 back squats (125/185 lb)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Score: Total time
intermediate
For time:
45/60-cal row
21 back squats (95/135 lb)
45/60-cal row
15 back squats
45/60-cal row
9 back squats
Score: Total time
beginner
For time:
21/30-cal row
21 back squats (35/45 lb)
21/30-cal row
15 back squats
21/30-cal row
9 back squats
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
75 GHD hip extensions
Monday, February 23
announcements:
The CrossFit Open starts this week! The first WOD will be announced on Thursday night. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Our “Committed Club” t-shirts are in. Grab yours under the ipad and cross out your name on the list so I know you got yours. We have a couple of extras that I’ll hang up on the for-sale rack. If you want one, feel free to purchase through the ipad.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
2 sets:
AMRAP 3:
100-m run
10 pull-ups
Right into. ..
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
intermediate
2 sets:
AMRAP 3:
100-m run
5 pull-ups
Right into …
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
– Every second of the handstand hold is a rep.
beginner
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
Right into …
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
– Every second of the pike hold is a rep.
Skill Work
Pre-workout skill
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
Sunday, February 22
rx
For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders
Score: Total time
intermediate
For time:
2-3-4-5-6
Bar muscle-ups
50-40-30-20-10
Double-unders
Score: Total time
beginner
For time:
2-3-4-5-6
Pull-ups
40-30-20-10-10
Single-unders
– Perform kipping or jumping pull-ups.
Score: Total time
Skill Work
Pre-workout practice
2-3 attempts:
2 strict pull-ups + 2 kipping pull-ups + 1 chest to bar pull-up
Post-workout test
1 set:
Max unbroken supinated grip chin over bar hold
then…
50 hollow rocks
Saturday, February 21
rx
2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (150 ft) (35/50 lb)
20 wall walks
– Split work as needed; 1 partner works at a time.
Score: Total time
intermediate
2 rounds for time with a partner:
40/50-cal bike
Double-DB walking lunges (150 ft) (20/35 lb)
14 wall walks
– Split work as needed; 1 partner works at a time.
Score: Total time
beginner
2 rounds for time with a partner:
20/30-cal bike
Walking lunges (100 ft)
10 inchworms + push-up from knees
– Split work as needed, 1 partner works at a time.
Score: Total time
Skill Work
Post-workout skill
AMRAP 5 with a partner:
Pike handstand toe touches
– Share work as needed, 1 partner works at a time.
Straight into…
For time with a partner:
400-m farmers carry
– Partition work equally.
Wednesday, February 18
announcements:
Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.
rx
AMRAP 20:
8 toes-to-bars
10 single-DB hang clean and jerks (35/50 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
intermediate
AMRAP 20:
8 hanging knee raises to chest level
10 single-DB hang clean and jerks (20/35 lb)
12/14-cal row
– Perform 5 clean and jerks with one arm, and then switch.
beginner
AMRAP 20:
8 hanging knee raises to waist level
10 single-DB hang clean and jerks (10/20 lb)
8/10-cal row
– Perform 5 clean and jerks with one arm, and then switch.
Skill Work
Rest, stretch, recover.
Tuesday, February 17
announcements:
We did a hoodie re-order a while ago, and those have finally come in and are at Pisgah. We’ve distributed all the hoodies except one. If it’s yours, please let me know and grab it! It’s in the box below the iPad.
Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.
rx
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3
– Lift 50-60% of heavy single loading.
Score: Load
Skill Work
Post-workout skill
Every 2:00 for 4 rounds:
5 med-ball push presses for max height
10 sumo deadlift high pulls from the high hang
then…
Accumulate:
100 light band tricep push downs
Monday, February 16
announcements:
We did a hoodie re-order a while ago, and those have finally come in and are at Pisgah. We’ve distributed all the hoodies except one. If it’s yours, please let me know and grab it! It’s in the box below the iPad.
Intramural CF Open rosters are up. They’re listed HERE, and I’ll post at the gym. If I missed your name, let me know, and I’ll add you in.
rx
Every 5:00 for 25:00:
400-m run
15 overhead squats (65/95 lb)
– Rest the remainder of the 5:00.
Score: Total time
intermediate
Every 5:00 for 25:00:
400-m run
10 overhead squats (55/75 lb)
– Rest the remainder of the 5:00.
Score: Total time
beginner
Every 5:00 for 25:00:
200-m run
6 overhead squats (35/45 lb)
– Rest the remainder of the 5:00.
Score: Total time
Skill Work
Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
Sunday, February 15
rx
For time:
15-12-9-6-3
Deadlifts (155/225 lb)
30-24-18-12-6
Bar-facing burpees
Score: Total time
intermediate
For time:
15-12-9-6-3
Deadlifts (105/155 lb)
30-24-18-12-6
Bar-facing burpees
Score: Total time
beginner
For time:
15-12-9-6-3
Deadlifts (35/45 lb)
Burpees
Score: Total time
Skill Work
Pre-workout strength
5 sets:
5 deadlifts
– Build in load.
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