WOD - Class Programming
Sunday, April 5
rx
For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters (35/45 lb)
Score: Total time
intermediate
For time:
12-9-6-3-1
Strict pull-ups
30-24-18-12-6
Thrusters (35/45 lb)
Score: Total time
beginner
For time:
15-12-9-6-3
Ring rows
15-12-9-6-3
Thrusters (15/25 lb)
Score: Total time
Skill Work
Pre-workout accessory
EMOM 8:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups
Saturday, April 4
community wod
AMRAP 30 with a 3-person team:
Echo bike calories (or Row Cal):
– One team member is accumulating calories on the bike.
– One team member accumulates time in a front or side plank. One team member must be in a plank while the teammate on the bike is working.
– One team member is resting.
– Team score is total bike cals completed.
Partner option
AMRAP 30
One teammate on bike
One in plank
Alternate as needed.
Friday, April 3
rx
8 rounds for time:
5 box jump-overs (24/30 in)
5 hang power cleans (155/225 lb)
Score: Total time
intermediate
8 rounds for time:
5 box jump-overs (20/24 in)
5 hang power cleans (105/155 lb)
Score: Total time
beginner
8 rounds for time:
5 box step-overs (16/20 in)
5 hang power cleans (35/45 lb)
Score: Total time
Skill Work
Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.
Thursday, April 2
rx
For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars
Score: Total time
intermediate
For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars
Score: Total time
beginner
For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10-15 GHD hip or back extensions
Wednesday, April 1
Heavy Day!
rx
For load:
Push press
3-2-2-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
For load:
Push press
3-3-3-3-3-3
Score: Load
Skill Work
Rest, stretch, recover.
Tuesday, March 31
announcements
Thanks for hanging with us while we fix the door issue. In previous years, the keypad would change its tone to let us know when it was time to change the batteries, but this time it just died on us, and we couldn’t access the space. After calling the locksmith, we learned the lock had bigger issues and have now just ordered a whole new keypad system. It will be here on Friday, then we’ll have it installed. That means we have old school key access for the upcoming week.
For open gym folks, you’ll still have access, but only coaches will have a key. I recommend timing your arrival to the space for when classes are ending, then stay and work out, and simply leave as before, making sure everything is locked up. The door will auto-lock behind you. We expect to have normal anytime access in about a week.
Lastly, we’re hosting a CF Pisgah Info Session on Saturday, April 11 at 9 am, with an optional community wod at 9:30 to follow. Feel free to invite or share. You can schedule an intro anytime with the same info, but we’re setting this time aside and sharing it so you can come and learn more. Instagram post/flyer HERE.
rx
3 rounds for time:
400-m run
30 KB snatches (35/53 lb)
20 KB swings (35/53 lb)
Score: Total time
intermediate
3 rounds for time:
400-m run
30 KB snatches (26/35 lb)
20 KB swings (26/35 lb)
Score: Total time
beginner
3 rounds for time:
200-m run
20 DB snatches (15/25 lb)
10 DB swings (15/25 lb)
Score: Total time
Skill Work
Post-workout test
1 set:
400-m run
Monday, March 30
announcements
Thanks for hanging with us while we fix the door issue. In previous years, the keypad would change its tone to let us know when it was time to change the batteries, but this time it just died on us, and we couldn’t access the space. After calling the locksmith, we learned the lock had bigger issues and have now just ordered a whole new keypad system. It will be here on Friday, then we’ll have it installed. That means we have old school key access for the upcoming week.
For open gym folks, you’ll still have access, but only coaches will have a key. I recommend timing your arrival to the space for when classes are ending, then stay and work out, and simply leave as before, making sure everything is locked up. The door will auto-lock behind you. We expect to have normal anytime access in about a week.
Lastly, we’re hosting a CF Pisgah Info Session on Saturday, April 11 at 9 am, with an optional community wod at 9:30 to follow. Feel free to invite or share. You can schedule an intro anytime with the same info, but we’re setting this time aside and sharing it so you can come and learn more. Instagram post/flyer HERE.
rx
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
intermediate
Same as Rx’d
beginner
For reps:
Reverse Tabata air squats
Reverse Tabata push-ups
Reverse Tabata AbMat sit-ups
Reverse Tabata walking lunges
– Each reverse Tabata is 8 rounds of :10 of work and :20 of rest.
Skill Work
Post-workout accessory
Accumulate:
30 alternating low-ring arm extensions, to the side
30 alternating low-ring arm extensions, overhead
Sunday, March 29
rx
For time:
1,000-m row
30 clean and jerks (95/135 lb)
1,000-m row
30 strict handstand push-ups
Time cap: 20 minutes
Score: Total time
intermediate
For time:
1,000-m row
30 clean and jerks (85/115 lb)
1,000-m row
30 strict handstand push-ups to a 2-inch riser
Time cap: 20 minutes
Score: Total time
beginner
For time:
500-m row
30 hang clean and jerks (35/45 lb)
500-m row
30 push-ups from the knees
Time cap: 20 minutes
Score: Total time
Skill Work
Rest, stretch, recover.
Saturday, March 28
rx
5 rounds for time with a partner:
400-m run
20 DB Box Step Over (35/50) (20/24 in)
30 wall-ball shots (14/20 lb)
– Run together, divide box jumps and wall-ball shots as needed.
Score: Total time
intermediate
4 rounds for time with a partner:
400-m run
20 DB Box Step Over (25/40)(20/24 in)
30 wall-ball shots (10/14 lb)
– Run together, divide box jumps and wall-ball shots as needed.
Score: Total time
beginner
3 rounds for time with a partner:
400-m run
DB Box Step Over (20/30) (12/20 in)
30 wall-ball shots (6/10 lb)
– Run together, divide box jumps and wall-ball shots as needed.
Score: Total time
Skill Work
Rest, stretch, recover
Friday, March 27
rx
For time, completed anyhow:
80 DB hang squat cleans (35/50 lb)
40 bar muscle-ups
– Use two dumbbells.
Time cap: 15 minutes
Score: Total time
intermediate
For time, completed anyhow:
80 DB hang squat cleans (20/35 lb)
20 chest-to-bar pull-ups
10 bar muscle-ups
– Use two dumbbells.
Time cap: 15 minutes
Score: Total time
beginner
For time, completed anyhow:
40 DB hang squat cleans (10/15 lb)
30 jumping pull-ups
20 ring rows
– Use two dumbbells.
Time cap: 15 minutes
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, March 26
announcements:
Remember, no Thursday 7:30am this week. Come hit open gym or the pm classes!
Quarterfinals Workout 3
rx
For time:
3 rounds of:
50 double-unders
10 deadlifts (155/225 lb)
2 rounds of:
50 double-unders
10 deadlifts (185/275 lb)
1 round of:
50 double-unders
10 deadlifts (225/315 lb)
Time cap: 12 minutes
Score: Total time
intermediate
For time:
3 rounds of:
50 double-unders
10 deadlifts (125/185 lb)
2 rounds of:
50 double-unders
10 deadlifts (155/225 lb)
1 round of:
50 double-unders
10 deadlifts (185/275 lb)
Time cap: 12 minutes
Score: Total time
beginner
For time:
3 rounds of:
25 single-unders
5 deadlifts (35/45 lb)
2 rounds of:
25 single-unders
5 deadlifts (55/75 lb)
1 round of:
25 single-unders
5 deadlifts (65/85 lb)
Time cap: 12 minutes
Score: Total time
Skill Work
Rest, stretch, recover.
Wednesday, March 25
rx
5 rounds for time:
2 rope climbs to (15/15 ft)
15 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.
Score: Total time
intermediate
5 rounds for time:
1 rope climb (15/15 ft)
10 GHD sit-ups to parallel
20 box jumps (20/24 in)
– Step down from the box.
Score: Total time
beginner
5 rounds for time:
3 pull-to-stands
10 AbMat sit-ups
15 box step-ups (12/12 in)
– Step down from the box.
Score: Total time
Skill Work
Rest, stretch, recover.
Tuesday, March 24
announcements
Congrats to Team Devils for their wins on 26.3 (tied with Cobras) and the overall Open win. The Devils were consistent each week, never finishing below 2nd place. 26.3 and the overall scoring breakdown is HERE.
Mostly, congrats to EVERYONE who competed and earned points for your team. CrossFit, at its best, is about community, and The Open is our chance each year to join alongside the global CrossFit community in pushing ourselves together. So, good work! Now, back to “normal!”
7:30am’ers, I’m out this week, but we have coaches for almost the whole week! Domonique (Mon, Wed), Meg (Fri), and our new friend Coach Alissa (Tue) will be covering. No 7:30am on Thursday this week. Thanks, coaches, for covering!
We’re super excited to have Coach Alissa leading Tuesday’s 730am class. Alissa is a long-time CrossFitter and coach whom we got to know (with Kaycie!) last week in class. Welcome, Alissa!
Meg’s had a schedule change at work, so Domonique will now have the Monday 430/530pm classes, and Meg is owning the Friday 430 pm class.
rx
4 rounds for time:
800-m run
– Rest 3:00 between rounds.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
4 rounds for time:
600-m run
– Rest 3:00 between rounds.
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
30 GHD back extensions
– Rest as needed.
Monday, March 23
announcements
Happy Spring!! Excited for warmer weather and open doors at the gym.
Congrats to Team Devils for their wins on 26.3 (tied with Cobras) and the overall Open win. The Devils were consistent each week, never finishing below 2nd place. 26.3 and the overall scoring breakdown is HERE.
Mostly, congrats to EVERYONE who competed and earned points for your team. CrossFit, at its best, is about community, and The Open is our chance each year to join alongside the global CrossFit community in pushing ourselves together. So, good work! Now, back to “normal!”
7:30am’ers, I’m out this week, but we have coaches for almost the whole week! Domonique (Mon, Wed), Meg (Fri), and our new friend Coach Alissa (Tue) will be covering. No 7:30am on Thursday this week. Thanks, coaches, for covering!
We’re super excited to have Coach Alissa leading Tuesday’s 730am class. Alissa is a long-time CrossFitter and coach whom we got to know (with Kaycie!) last week in class. Welcome, Alissa!
Meg’s had a schedule change at work, so Domonique will now have the Monday 430/530pm classes, and Meg is owning the Friday 430 pm class.
Heavy Day!
rx
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.
Score: Load
Skill Work
Rest, stretch, recover.
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