WOD - Class Programming
Wednesday, March 11
announcements:
Check out our newest community member profile HERE. Learn more about Gillian, and about the power of community! I’ve also copied the interview transcript below. We’re grateful for you, Gillian!!
rx
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Score: Total time
intermediate
For time:
400-m run
30 hanging knee raises to chest level
400-m run
5 wall walks
400-m run
30 hanging knee raises to chest level
400-m run
Score: Total time
beginner
For time:
200-m run
20 hanging knee raises to waist level
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises to waist level
200-m run
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Community Member Profile: Gillian
Ben:
Okay, Gillian, how long have you been at Pisgah?
Gillian:
Since 2017.
Ben:
Wow. How did you end up coming here? What got you started?
Gillian:
Anne and Emily Shamblatt, who I was working with at French Broad River Academy, told me I should come. So I messaged Hayette, and she said, “Yeah, you should come on Saturday. I think you’ll like it.” We had never talked before.
Ben:
Really? Hayette?
Gillian:
Yeah. She was doing OnRamp, and they had just finished a session.
Ben:
I didn’t realize she was part of your origin story.
Gillian:
Oh my God—she’s 100% the reason I came and the reason I’m still here.
Ben:
Well, you answered part of this already, but what’s kept you here all these years?
Gillian:
The community.
Ben:
Can you say more about that?
Gillian:
Yeah. I really feel like I only have two communities I’m deeply part of, and this is one of them. Just knowing that people notice if you’re not here, that they support you and push you to challenge yourself. I also love that everyone is laid back but still trying hard to become the best version of themselves.
Ben:
One thing I’ve noticed over the years is that you often gravitate toward new folks—people who may not know as much yet or who aren’t fully integrated into the community. Are you aware that you do that? And if so, what motivates you?
Gillian:
Yeah, I’m really intentional about that. When I first started wrapping my mind around CrossFit, I came in as someone’s girlfriend. I remember thinking, “I don’t know if I’m up to this.”
So it feels really important to me that when people come here, they immediately feel like they belong—that they have a place and aren’t just tagging along with someone else.
I also want people to know that CrossFit here is for anyone. There’s always a modification. It’s not just about lifting heavy. I want people to feel seen right away and to know they’d be missed if they didn’t come back.
Ben:
Thank you for doing that, by the way. It’s noticeable, and it helps all of us become a better version of ourselves.
Gillian:
I feel like Hayette modeled that for me.
Ben:
What’s your biggest CrossFit challenge that you haven’t achieved yet? Maybe a movement or lift that feels intimidating?
Gillian:
I have a lot of mobility limitations. But recently I had a dream where I just did muscle-ups—and they were so easy.
So I think my dream would be getting back to a place where I can do pull-ups again, and eventually doing one bar muscle-up. I’d love to have the shoulder mobility to make that happen.
Ben:
Nice. And what’s your biggest CrossFit achievement so far?
Gillian:
I’m really proud of how far I’ve come with double-unders.
And I’m also proud of overcoming a mental barrier with deadlifts. I once threw my back out deadlifting 180 pounds. I’ve done a lot of work since then, and now whenever I warm up and get past 180, I feel this sense of pride. It used to feel scary, but now it reminds me of how much work I’ve put in to move past that.
Ben:
That’s awesome. Anything else you want to add?
Gillian:
Just that I love being here so much. I love the community you’ve built—and that we’ve built. I really appreciate how you pull people in and connect with the broader community, too.
Ben:
Thank you. We really appreciate that—and thanks for being willing to do this.
Tuesday, March 10
announcements:
Check out our newest community member profile HERE. Learn more about Gillian, and about the power of community! I’ve also copied the interview transcript below. We’re grateful for you, Gillian!!
rx
4 rounds for reps:
:40 double-DB push presses (35/50 lb)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
intermediate
4 rounds for reps:
:40 double-DB push presses (20/35 lb)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders
:20 rest
beginner
4 rounds for reps:
:40 double-DB push presses (10/15 lb)
:20 rest
:40 double-DB deadlifts
:20 rest
:40 single-unders
:20 rest
Skill Work
Post-workout strength
Accumulate:
20 GHD Sit-Ups (or med-ball sit-ups)
15 V-Ups (slow descent from “v” back to the floor)
10 Candlesticks (slow leg descent from the rig back to the floor)
Community Member Profile: Gillian
Ben:
Okay, Gillian, how long have you been at Pisgah?
Gillian:
Since 2017.
Ben:
Wow. How did you end up coming here? What got you started?
Gillian:
Anne and Emily Shamblatt, who I was working with at French Broad River Academy, told me I should come. So I messaged Hayette, and she said, “Yeah, you should come on Saturday. I think you’ll like it.” We had never talked before.
Ben:
Really? Hayette?
Gillian:
Yeah. She was doing OnRamp, and they had just finished a session.
Ben:
I didn’t realize she was part of your origin story.
Gillian:
Oh my God—she’s 100% the reason I came and the reason I’m still here.
Ben:
Well, you answered part of this already, but what’s kept you here all these years?
Gillian:
The community.
Ben:
Can you say more about that?
Gillian:
Yeah. I really feel like I only have two communities I’m deeply part of, and this is one of them. Just knowing that people notice if you’re not here, that they support you and push you to challenge yourself. I also love that everyone is laid back but still trying hard to become the best version of themselves.
Ben:
One thing I’ve noticed over the years is that you often gravitate toward new folks—people who may not know as much yet or who aren’t fully integrated into the community. Are you aware that you do that? And if so, what motivates you?
Gillian:
Yeah, I’m really intentional about that. When I first started wrapping my mind around CrossFit, I came in as someone’s girlfriend. I remember thinking, “I don’t know if I’m up to this.”
So it feels really important to me that when people come here, they immediately feel like they belong—that they have a place and aren’t just tagging along with someone else.
I also want people to know that CrossFit here is for anyone. There’s always a modification. It’s not just about lifting heavy. I want people to feel seen right away and to know they’d be missed if they didn’t come back.
Ben:
Thank you for doing that, by the way. It’s noticeable, and it helps all of us become a better version of ourselves.
Gillian:
I feel like Hayette modeled that for me.
Ben:
What’s your biggest CrossFit challenge that you haven’t achieved yet? Maybe a movement or lift that feels intimidating?
Gillian:
I have a lot of mobility limitations. But recently I had a dream where I just did muscle-ups—and they were so easy.
So I think my dream would be getting back to a place where I can do pull-ups again, and eventually doing one bar muscle-up. I’d love to have the shoulder mobility to make that happen.
Ben:
Nice. And what’s your biggest CrossFit achievement so far?
Gillian:
I’m really proud of how far I’ve come with double-unders.
And I’m also proud of overcoming a mental barrier with deadlifts. I once threw my back out deadlifting 180 pounds. I’ve done a lot of work since then, and now whenever I warm up and get past 180, I feel this sense of pride. It used to feel scary, but now it reminds me of how much work I’ve put in to move past that.
Ben:
That’s awesome. Anything else you want to add?
Gillian:
Just that I love being here so much. I love the community you’ve built—and that we’ve built. I really appreciate how you pull people in and connect with the broader community, too.
Ben:
Thank you. We really appreciate that—and thanks for being willing to do this.
Monday, March 9
announcements:
26.2 today! Come hit class and log points for your team!
Check out our newest community member profile HERE. Learn more about Gillian, and about the power of community! I’ve also copied the interview transcript below. We’re grateful for you, Gillian!!
Open WOD 26.2
rx
For time:
80-foot dumbbell overhead walking lunge (35/50 lb)
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap 15:00
Score: Total time
intermediate
For time:
80-foot dumbbell overhead walking lunge (20/35 lb)
20 alternating dumbbell snatches
20 jumping pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
Time cap 15:00
Score: Total time
beginner
For time:
80-foot walking lunge
20 alternating dumbbell snatches (20/35 lb)
20 bent-over rows
80-foot walking lunge
20 alternating dumbbell snatches
20 ring rows
80-foot walking lunge
20 alternating dumbbell snatches
20 jumping pull-ups
Time cap 15:00
Score: Total time
Skill Work
Rest, stretch, recover.
Community Member Profile: Gillian
Ben:
Okay, Gillian, how long have you been at Pisgah?
Gillian:
Since 2017.
Ben:
Wow. How did you end up coming here? What got you started?
Gillian:
Anne and Emily Shamblatt, who I was working with at French Broad River Academy, told me I should come. So I messaged Hayette, and she said, “Yeah, you should come on Saturday. I think you’ll like it.” We had never talked before.
Ben:
Really? Hayette?
Gillian:
Yeah. She was doing OnRamp, and they had just finished a session.
Ben:
I didn’t realize she was part of your origin story.
Gillian:
Oh my God—she’s 100% the reason I came and the reason I’m still here.
Ben:
Well, you answered part of this already, but what’s kept you here all these years?
Gillian:
The community.
Ben:
Can you say more about that?
Gillian:
Yeah. I really feel like I only have two communities I’m deeply part of, and this is one of them. Just knowing that people notice if you’re not here, that they support you and push you to challenge yourself. I also love that everyone is laid back but still trying hard to become the best version of themselves.
Ben:
One thing I’ve noticed over the years is that you often gravitate toward new folks—people who may not know as much yet or who aren’t fully integrated into the community. Are you aware that you do that? And if so, what motivates you?
Gillian:
Yeah, I’m really intentional about that. When I first started wrapping my mind around CrossFit, I came in as someone’s girlfriend. I remember thinking, “I don’t know if I’m up to this.”
So it feels really important to me that when people come here, they immediately feel like they belong—that they have a place and aren’t just tagging along with someone else.
I also want people to know that CrossFit here is for anyone. There’s always a modification. It’s not just about lifting heavy. I want people to feel seen right away and to know they’d be missed if they didn’t come back.
Ben:
Thank you for doing that, by the way. It’s noticeable, and it helps all of us become a better version of ourselves.
Gillian:
I feel like Hayette modeled that for me.
Ben:
What’s your biggest CrossFit challenge that you haven’t achieved yet? Maybe a movement or lift that feels intimidating?
Gillian:
I have a lot of mobility limitations. But recently I had a dream where I just did muscle-ups—and they were so easy.
So I think my dream would be getting back to a place where I can do pull-ups again, and eventually doing one bar muscle-up. I’d love to have the shoulder mobility to make that happen.
Ben:
Nice. And what’s your biggest CrossFit achievement so far?
Gillian:
I’m really proud of how far I’ve come with double-unders.
And I’m also proud of overcoming a mental barrier with deadlifts. I once threw my back out deadlifting 180 pounds. I’ve done a lot of work since then, and now whenever I warm up and get past 180, I feel this sense of pride. It used to feel scary, but now it reminds me of how much work I’ve put in to move past that.
Ben:
That’s awesome. Anything else you want to add?
Gillian:
Just that I love being here so much. I love the community you’ve built—and that we’ve built. I really appreciate how you pull people in and connect with the broader community, too.
Ben:
Thank you. We really appreciate that—and thanks for being willing to do this.
Sunday, March 8
announcements:
We’ll do Open WOD 26.2 tomorrow in class! Another chance to bring glory to your team. Bring it.
Heavy Day
rx
For load:
Shoulder press
5-5-5
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout conditioning
8 rounds for reps:
:20 push-ups
:10 rest
:20 sit-ups
:10 rest
Saturday, March 7
rx
For time with a partner:
21 hang power cleans (95/135 lb)
15/21-cal row
15 hang power cleans (105/155 lb)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
intermediate
For time with a partner:
21 hang power cleans (75/115 lb)
15/21-cal row
15 hang power cleans (85/125 lb)
10/15-cal row
9 hang power cleans (95/135 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
beginner
For time with a partner:
12 hang power cleans (35/45 lb)
9/12-cal row
9 hang power cleans (40/55 lb)
7/9-cal row
6 hang power cleans (45/65 lb)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
12 box jumps (8/12 in)
9/12-cal row
9 box jumps (8/12 in)
7/9-cal row
6 box jumps (8/12 in)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Score: Total time
Skill Work
Pre-workout strength
Every 1:30 for 5 sets:
3 hang power cleans
Friday, March 6
rx
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.
Score: Load
Skill Work
Post-workout conditioning
5 sets:
:20 bike, conversation pace
:20 bike, moderate pace
:20 bike, fast pace
Thursday, March 5
rx
10 rounds for time:
100-m run
2 wall walks
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
7 rounds for time:
100-m run
2 inchworm + push-ups from knees
Score: Total time
Skill Work
Post-workout accessory
2 sets:
:20 high plank
:20 single-arm high-side plank, left
:20 high shoulder extension plank
:20 single-arm high-side plank, right
:20 high plank
1:00 rest
Tuesday, March 3
announcements:
If you want to get your Open WOD score recorded, you’ll have until Tue night to get your WOD logged on the sheet. If you did these in class, we’ve done this for you. If you're outside of class, you’ll need to write it on the sheet on the whiteboard (make sure to indicate whether you did the WOD Rx!), or just let me know, and I’ll add it in.
rx
For time:
5,000-m air bike
30 KB hang cleans (35/53 lb)
200-m KB farmers carry (35/53 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Score: Total time
intermediate
For time:
5,000-m air bike
30 KB hang cleans (26/35 lb)
200-m KB farmers carry (26/35 lb)
3,000-m air bike
20 KB hang cleans
100-m KB farmers carry
1,000-m air bike
10 KB hang cleans
50-m KB farmers carry
500-m air bike
– Use two kettlebells.
Score: Total time
beginner
For time:
3,000-m air bike
20 DB hang cleans (10/15 lb)
150-m DB farmers carry 10/15 lb)
2,000-m air bike
15 DB hang cleans
75-m DB farmers carry
500-m air bike
10 DB hang cleans
50-m DB farmers carry
250-m air bike
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Monday, March 2
announcements:
We’ll start our in-house CF Open competition today! Get to class, get the WOD in, and rep your team!
If you can’t get in today, you’ll have until Tue night to get your WOD logged on the sheet.
Open Workout 26.1
rx
For time:
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap 12:00
Score: Total time
intermediate
For time:
20 wall-ball shots (10/14 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
– Athletes may step up on the box.
Time cap 12:00
Score: Total time
beginner
For time:
20 wall-ball shots (10/14 lb) (9/10 ft)
18 box step-overs (20/20 in)
30 wall-ball shots
18 box step-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box step-overs
30 wall-ball shots
18 box step-overs
20 wall-ball shots
– Athletes may step up on the box.
– The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Time cap 12:00
Score: Total time
Skill Work
Rest, stretch, recover.
Sunday, March 1
announcements:
We’ll start our in-house CF Open competition tomorrow! Get to class, get the WOD in, and rep your team!
“Quarter Gone Bad”
Benchmark
rx
5 rounds for max reps of:
:15 thrusters (95/135 lb)
:45 rest
:15 weighted pull-ups (35/50 lb)
:45 rest
:15 burpees
:45 rest
intermediate
5 rounds for max reps of:
:15 thrusters (65/95 lb)
:45 rest
:15 strict pull-ups
:45 rest
:15 burpees
:45 rest
beginner
5 rounds for max reps of:
:15 thrusters (35/45 lb)
:45 rest
:15 banded pull-ups
:45 rest
:15 burpees
:45 rest
Skill Work
Rest, stretch, recover.
Saturday, February 28
announcements:
Check out “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
Individual
Every 4:00 for 5 rounds:
400-m run
2 legless rope climbs (rope climbs)
– Rest in the remaining time.
Score: Total time
Partner Version (Rx/Int):
10 rounds, each partner alternates
400-m run (together)
4 rope climbs (any split)
beginner
Every 4:00 for 5 rounds:
200-m run
4 pull-to-stands
– Rest in the remaining time.
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
1:30 side plank, right
1:30 side plank, left
– Switch sides as needed until the total time is accumulated.
Friday, February 27
announcements:
Check out “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:
45 deadlifts (155/225 lb)
45 handstand push-ups
Score: Total time
intermediate
For time:
45 deadlifts (105/155 lb)
45 pike push-ups
Score: Total time
beginner
For time:
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)
Score: Total time
Skill Work
Pre-workout strength
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
Thursday, February 26
announcements:
The CrossFit Open starts today! The first WOD will be announced this afternoon. 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.
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!
Heavy Day!
rx
Every 2:00 for 10 rounds:
1 clean and jerk
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Every 2:00 for 10 rounds:
2 clean and jerks
Score: Load
Skill Work
Rest, stretch, recover.
Wednesday, February 25
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
3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.
Score: Total time
intermediate
3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.
Score: Total time
beginner
3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
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.