WOD - Class Programming
Saturday, March 21
rx
2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.
Score: Total time
intermediate
2 rounds for time with a partner:
20 shuttle runs
50 toes-to-bars
20 shuttle runs
35 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.
Score: Total time
beginner
2 rounds for time with a partner:
12 shuttle runs
50 hanging knee raises
12 shuttle runs
35 ring rows
12 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10-15 DB bench presses
25 banded tricep push-downs
Thursday, March 19
rebuild day!
Deviating from our normal programming to do some functional bodybuilding today…
Warm-Up
3 sets:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
10 Yoga Push Ups
50 Jump Rope Single Unders
rest as needed between sets
STRENGTH SUPERSETS
A1) Deadlift: 3131; 6-8reps; rest 75sec x 3 Sets
A2) Half Kneeling Barbell Press*: 20X2;
4-5reps/knee; rest 75sec x 3 Sets
*Perform repetitions on each knee for every
set. Total 8-10reps per set.
B1) Deficit Landmine Single Leg RDL: 3010;
8-10/leg; rest 75sec x 3 Sets
B2) Single Arm Dumbbell Push Press*: 30X1;
8-10/arm; rest 75sec x 3 Sets
*Explosive tempo on the way UP - slow
controlled lowering to the shoulder in 3sec
before initiating next repetition.
WOD (if time):
@ 85% Effort:
27-21-15
Row Cals
21-15-9
Push Up
rest 3mins
21-15-9
Bike Cals
27-21-15
V-Ups
Wednesday, March 18
announcements
Heads up, 7:30 am athletes. Ben is out next week on vacation, and some coaches are NOW ABLE TO COVER some of these for us!!
Monday, March 23: 7:30 am with Domonique
Wednesday, March 25: 7:30am with Domonique
Friday, March 27: 7:30am with Meg
No 7:30’s next Tue and Thur.
rx
AMRAP 8:
10 overhead squats (65/95 lb)
5 chest-to-bar pull-ups
intermediate
AMRAP 8:
10 overhead squats (55/75 lb)
3 chest-to-bar pull-ups
beginner
AMRAP 8:
10 overhead squats (35/45 lb)
5 ring rows
Skill Work
Post-workout strength
3-3-3-3 reps:
Single-arm DB overhead squats, right
Single-arm DB overhead squats, left
– Rest as needed between sets.
Tuesday, March 17
announcements
Last chance to log scores for 26.3 is today! Updated team scores are HERE. Congrats to Team Devils for their big win on 26.2!
Remember, athletes get a big bonus for having completed all 3 WODs, so team scores could shift around quite a bit. Have fun, and congrats on finishing another year of the CF Open!
Heads up, 7:30 am athletes. Ben is out next week on vacation, and some coaches are NOW ABLE TO COVER some of these for us!!
Monday, March 23: 7:30 am with Domonique
Wednesday, March 25: 7:30am with Domonique
Friday, March 27: 7:30am with Meg
No 7:30’s next Tue and Thur.
Speaking of Coach Domonique, she just recently completed her Level 2 CrossFit course in Atlanta. Congrats, Coach!
rx
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups
Score: Total time
Skill Work
Post-workout strength
Superset x 3 sets:
Wide Grip Bench Press x 10-12
Pendlay Row x 10-12
Monday, March 16
announcements
Last open WOD is today! Updated team scores are HERE. Congrats to Team Devils for their big win on 26.2!
Remember, athletes get a big bonus for having completed all 3 WODs, so team scores could shift around quite a bit. Have fun, and congrats on finishing another year of the CF Open!
Heads up, 7:30 am athletes. Ben is out next week on vacation, and I don’t have coverage for most of next week’s classes. I’ve got help on Monday (thanks, Domonique!), but I don’t have a coach for Tue-Fri right now. We’ll keep working on it, but you’ll be able to come in on your own for open gym, or I hope you can visit another class slot and coach! Apologies for this brief inconvenience!
Speaking of Coach Domonique, she just recently completed her Level 2 CrossFit course in Atlanta. Congrats, Coach!
rx
For time:
2 rounds of:
12 burpees over the bar
12 cleans (65/95 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (75/115 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (85/135 lb)
12 burpees over the bar
12 thrusters
Time cap 16:00
Score: Total time
intermediate
For time:
2 rounds of:
12 burpees over the bar
12 cleans (45/65 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (55/85 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (65/95 lb)
12 burpees over the bar
12 thrusters
Time cap 16:00
Score: Total time
beginner
For time:
2 rounds of:
12 burpees over the bar
12 cleans (25/45 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (35/55 lb)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (45/65 lb)
12 burpees over the bar
12 thrusters
– 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 16:00
Score: Total time
Skill Work
Rest, stretch, recover.
Saturday, March 14
partner workout
AMRAP 30
800-m run (any split)
bear crawl (200 ft - 4 floor lengths - any split)
60 Russian KB swings (53/70 lb - any split)
6 Post Runs (any split - start and finish at the building)
60 double db strict press (50/35)
60 Russian KB swings
4 Odd object Post Runs (any split - start and finish at the building - take 1 db or kb on your run)
60 hand-release push-ups (any split)
60 Russian KB swings (any split)
individual version
For time:
800-m run
bear crawl (100 ft - 2 floor lengths)
30 Russian KB swings (53/70 lb)
3 Post Runs
30 double db strict press (50/35)
30 Russian KB swings
4 Odd object Post Runs (start and finish at the building - take 1 db or kb on your run)
30 hand-release push-ups
30 Russian KB swings
Skill Work
Rest, stretch, recover.
Friday, March 13
Warm-up
:45/:15 x 10
Pushups
Single Arm KB Swings (light!)
Speed Skaters
Lunge/Side Lunge
Hollow Rocks
Strength (pre-WOD)
3x10 (Superset)
Deficit Deadlift
WOD
Every 5 mins for 25 mins:
10 Bike Calories
10 Dumbbell Bench Press - 50/35
Walking Lunge, 15m
10 4-count Flutter Kick
Prowler Push/ Sled Drag, 30m
Thursday, March 12
rx
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.
Score: Total time
Skill Work
Post-workout accessory
1 set:
200-m double-KB front-rack carry or sandbag carry at the chest
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.