Saturday, April 11

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

Partner WOD (30:00 Clock)

rx

Buy-In:
800-meter run
80 KB swings (35/53 lb)
80 KB walking lunges
800-meter run

40 KB swings

40 KB walking lunges

AMRAP in Remaining Time:

Post Run/Walk w/ KB (Relay style. One athlete run/walk at a time. Max reps until time expires)

– Run together for 800’s, and split KB swing and lunge work as desired. Split work on post runs.

intermediate

Same as RX’d, lower KB weight

Score: Total time

beginner

Buy-In:
600-meter run
60 KB swings (16/18 lb)
60 KB walking lunges
600-meter run

30 KB swings

30 KB walking lunge

– Run together, and split KB work as desired.

In remaining time:

Post Run/Walk w/ KB (Relay style. One athlete run/walk at a time. Max reps until time expires)

Skill Work

Rest, stretch, recover.

Friday, April 10

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

“Fight Gone Bad”

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)

• 1 minute Sumo Deadlift High-Pulls (75/55 lb)

• 1 minute Box Jumps (20 in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest

How do you perform the “Fight Gone Bad” workout?
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep, except on the rower, where each calorie is one point.

How do you score the “Fight Gone Bad” workout?
Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

What are the tips and strategy to use for the “Fight Gone Bad” workout?
While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

What is the intended stimulus for the “Fight Gone Bad” workout?
“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

How do you scale the “Fight Gone Bad” workout?
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Thursday, April 9

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

rx

27-21-15-9 reps for time:
Hang power cleans (65/95 lb)
Toes-to-bars

Score: Total time

intermediate

For time:
27-21-15-9
Hang power cleans (45/65 lb)
21-15-9-9
Toes-to-bars

Score: Total time

beginner

21-15-9 reps for time:
Hang power cleans (35/45 lb)
Hanging leg raises

Score: Total time

Skill Work

Pre-workout skill work
EMOM 8:
Toes-to-bar drills

Wednesday, April 8

announcements

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

Heavy Day

rx

For load:
Front squat
3-3-3-3-3

Score: Load

intermediate

Same as Rx’d

Score: Load

beginner

Same as Rx’d

Score: Load

Skill Work

Post-workout mini test
AMRAP 1:
Front squats
– Use ~65% of today’s heaviest lift.

Tuesday, April 7

announcements

• We got close on the door lock we ordered, but it wasn’t exactly what we needed. We’ve re-ordered. In the meantime, we’ve installed a key lockbox on the back door to provide open-gym access during non-class hours. I’ve sent details to most of our open gym regulars. If I missed you, or if you want the code to access, please reach out to Ben (828-338-9718 or ben@crossfitpisgahavl.com). Thanks for being patient while we get this dialed in!

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

rx

AMRAP 15:
3 wall walks
15 burpees
60 double-unders

intermediate

AMRAP 15:
2 wall walks
15 burpees
40 double-unders

beginner

3 rounds:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders
– Rest 1:00 between rounds.

Skill Work

Post-workout accessory
4 rounds:
:20 hollow rock
:10 rest
:20 Superman hold
:10 rest

Monday, April 6

announcements

• We got close on the door lock we ordered, but it wasn’t exactly what we needed. We’ve re-ordered. In the meantime, we’ve installed a key lockbox on the back door to provide open-gym access during non-class hours. I’ve sent details to most of our open gym regulars. If I missed you, or if you want the code to access, please reach out to Ben (828-338-9718 or ben@crossfitpisgahavl.com). Thanks for being patient while we get this dialed in!

• Info session this Saturday, April 11. If you know anyone that’s been thinking about CrossFit and would like to learn more about us, we’re doing a group info session. Details HERE.

rx

For time:
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
– Partition the pull-up and deadlift reps any way.

Score: Total time

intermediate

For time:
800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run
– Partition the pull-up and deadlift reps any way.

Score: Total time

beginner

3 rounds for time:
200-m run
20 jumping pull-ups
20 deadlifts (35/45 lb)
200-m run

Score: Total time

Skill Work

Rest, stretch, recover.

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.