WOD - Class Programming
Friday, May 15
rx
5 rounds for time:
22/30-cal Echo bike
20 sumo deadlift high pulls (65/95 lb)
15 knees-to-elbows
Score: Total time
intermediate
5 rounds for time:
15/20-cal Echo bike
15 sumo deadlift high pulls (55/75 lb)
10 knees-to-elbows
Score: Total time
beginner
3 rounds for time:
10/15-cal Echo bike
15 sumo deadlift high pulls (35/45 lb)
10 hanging knee raises
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, May 14
rx
5 x 3:00 AMRAP
1 rope climb (15/15 ft)
9 thrusters (65/95 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
intermediate
5 x 3:00 AMRAP
1 rope climb (12/12 ft)
9 thrusters (55/75 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
beginner
5 x 3:00 AMRAP
3 seated rope lock-offs
5 thrusters (35/45 lb)
– Rest 3:00 between each AMRAP.
– Do no more than two rounds each AMRAP
Skill Work
Pre-workout skill
Rope climb drills
Wednesday, May 13
rx
3 rounds for time:
25 ring dips
10 KB Turkish get-ups (53/70 lb)
25 pull-ups
– Switch arms as desired on the Turkish get-ups.
Score: Total time
intermediate
3 rounds for time:
18 ring dips
10 KB Turkish get-ups (35/53 lb)
18 pull-ups
– Switch arms as desired on the Turkish get-ups.
Score: Total time
beginner
3 rounds for time:
12 foot-assisted ring dips
10 DB Turkish get-ups (5/10 lb)
12 ring rows
– Switch arms as desired on the Turkish get-ups.
Score: Total time
Skill Work
Post workout
For load:
Sandbag bear-hug carry (100 ft)
Tuesday, May 12
Heavy Day
rx
For load:
Back squat
5-5-3-3-1-1-1
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
For load:
Back squat
3-3-3-3-3-3
Score: Load
Skill Work
Rest, stretch, recover.
Monday, May 11
announcements
Community Member Profile: Check out our profile with Michael! Here is the link to the IG post, and I’ve copied and pasted it below in case you don’t have social media.
rx
For time:
30 power cleans (105/155 lb)
800-m run
30 power cleans
Score: Total time
intermediate
For time:
30 power cleans (75/105 lb)
800-m run
30 power cleans
Score: Total time
beginner
For time:
15 power cleans (35/45 lb)
400-m run
15 power cleans
Score: Total time
Skill Work
Pre-workout strength
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight.
Community Member Profile: Michael
What do you do in the real world outside of Pisgah?
I work at a bank in Compliance (bank cop) and live with my family (wife two kids and a dog).
What first brought you to Pisgah, and what was your first impression?
My wife brought me along. She wanted to get back into working out, and I was really just planning on showing up for support. My first impression was that it wasn’t as CROSSFIT!!!!! as I expected. It was very approachable.
What has been your biggest milestone or breakthrough since joining?
I deadlifted 300lbs, and was like wow. That’s a lot of weight. Felt good.
What do you love most about the 5:30am crew?
The support. Whether you want to go hard or you’re barely showing up that day, 5:30 crew is there for it. I don’t really like to workout. Without the people (and the coffee) I could never keep it up.
What are you currently working on? What's your next big CF goal?
Working on endurance mostly. Want to be able to keep moving on longer workouts.
What is a fun fact or hobby you enjoy outside of CrossFit?
I love to play games and sports. My parents still come to my softball games.
Least favorite movement?
Front squats probably. There’s just so many better ways to do a squat.
If you could design your own WOD, what would be in it?
That’s hard. I like the variety in CrossFit. Probably something with rowing and wall balls because I’m good at them (tall people moves!).
Sunday, May 10
announcements
Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.
Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!
First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!
Jerks (Split or Power):
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Use a recent one-rep-max to find your percentages. If you don’t have a 1RM, start light and work on form, increasing weight as consistently strong technique allows.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Saturday, May 9
announcements
Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.
Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!
First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!
AMRAP 30 with a partner:
400-m DB or KB farmers carry (35/50 lb)
25 Medball Sit-ups (sit-ups)
25 Russian Swings (DB or KB)
– Break up the carries as desired.
– One partner performs the GHD sit-ups, and the other performs the Russian dumbbell swings; then, switch.
Friday, May 8
announcements
Save the date: CF Pisgah 14th Anniversary Social - Saturday, June 13, 6-8 pm. Potluck, BYOB, Yard Games, casual hanging out with the Pisgah crew! ALL are welcome. I’ll get some flyers up and a social media post out soon. Feel free to share and invite whomever. Dogs and kids are also welcome.
Sundays: 31 folks responded to our survey (thanks!), and folks were split almost exactly between weightlifting, functional bodybuilding, and endurance classes, but most agreed with the 9:30 am time slot. So… we’ll try some sort of rotation for these Sundays that will allow for a deeper dive into these areas, be a bit different from our normal CF classes, and see how that goes. Let me know what you think!
First up, this Sunday's 9:30 am class will have an Olympic Weightlifting focus with Coach Heather!
rx
For reps:
On a 4:00 clock:
Max snatches (105/155 lb)
4:00 rest
On a 3:00 clock:
Max snatches (125/185 lb)
3:00 rest
On a 2:00 clock:
Max snatches (145/205 lb)
intermediate
For reps:
On a 4:00 clock:
Max snatches (75/115 lb)
4:00 rest
On a 3:00 clock:
Max snatches (95/135 lb)
3:00 rest
On a 2:00 clock:
Max snatches (105/155 lb)
beginner
For reps:
On a 4:00 clock:
Max snatches (15/35 lb)
4:00 rest
On a 3:00 clock:
Max snatches (35/45 lb)
3:00 rest
On a 2:00 clock:
Max hang snatches (45/55 lb)
Skill Work
Pre-workout strength
5 sets:
1 snatch deadlift
1 snatch pull
1 snatch
1 overhead squat
– Each set is a single unbroken complex.
– Build to a heavy set of the complex.
Thursday, May 7
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
For time:
40-cal row
200 double-unders
40-cal row
Score: Total time
intermediate
For time:
40-cal row
100 double-unders
40-cal row
Score: Total time
beginner
For time:
20-cal row
100 single-unders
20-cal row
Score: Total time
Skill Work
Post-workout skill
On a 10:00 clock:
Free-standing handstand push-up practice or press to handstand practice
Wednesday, May 6
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
2 rounds for time:
1,600-m run
15 deadlifts (225/315 lb)
Score: Total time
intermediate
2 rounds for time:
1,600-m run
15 deadlifts (155/225 lb)
Score: Total time
beginner
2 rounds for time:
800-m run
15 deadlifts (45/65 lb)
Score: Total time
Skill Work
Rest, stretch, recover.
Tuesday, May 5
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
5 rounds for time:
15 box jumps (24/30 in)
15 bench presses (95/135 lb)
Score: Total time
intermediate
5 rounds for time:
15 box jumps (20/24 in)
15 bench presses (65/95 lb)
Score: Total time
beginner
5 rounds for time:
10 box step-ups (16/20 in)
10 bench presses (35/45 lb)
Score: Total time
Skill Work
Pre-workout strength
5 sets:
5 bench presses
– Build to a heavy set of 5 reps.
Monday, May 4
announcements
hey, do you know Pisgah turns 14(!) next month? I’ve had some members remind me it’s been a while since we’ve done a social get-together, so we’re planning one. We need your help to set a date and time that works for the most people. Go to THIS LINK to give us some feedback!
Also, we want to rethink our Sunday class. On the SAME LINK as above, we’d love to hear your thoughts on what you would prefer on Sunday, if anything (we can always take the day off and make it an open gym day!).
rx
75-50-25 reps for time:
Wall-ball shots (14/20 lb)
- Sore from Saturday’s Front Squats? (me too). Can sub med-ball slams here or shorten the depth of your squat and keep the push press + target throw. KB swings would be a good sub as well.
AbMat sit-ups
Calorie bike
– Women bike 60-40-20 calories.
Score: Total time
intermediate
50-35-15 reps for time:
Wall-ball shots (10/14 lb)
AbMat sit-ups
Calorie bike
– Women bike 40-25-10 calories.
Score: Total time
beginner
30-20-10 reps for time:
Wall-ball shots (6/10 lb)
AbMat sit-ups
Calorie bike
– Women bike 20-15-10 calories.
Score: Total time
Skill Work
Rest, stretch, recover.
Sunday, May 3
rx
AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
– Row 12/15 calories after each round.
intermediate
AMRAP 15:
3-6-9-12…
Pull-ups
– Row 12/15 calories after each round.
beginner
AMRAP 15:
3-6-9-12…
Ring rows
– Row 7/10 calories after each round.
Skill Work
Post-workout accessory
3 sets:
15 DB bench presses or floor presses
25 banded pull-aparts
Saturday, May 2
“Andi”
We’ll offer an individual and partner option for this one. Have fun!
individual:
rx
For time:
100 hang power snatches
(45/65 lb)
100 push presses
100 sumo deadlift high pulls
100 front squats
Score: Total time
intermediate
For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
Score: Total time
beginner
For time:
50 hang power snatches (15/25 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Score: Total time
Partner Version (AMRAP 25)
Same as above, but you can share the work with a partner.
Split the reps between you anyway you would like.
Complete as many rounds and reps as you can in 25:00.
Friday, May 1
rx
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
Score: Total time
intermediate
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
Score: Total time
beginner
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, April 30
rx
5 rounds for time:
:30 L-sit
14/18-cal air bike
10 DB burpees (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
intermediate
5 rounds for time:
:30 tuck hold
10/13-cal air bike
10 DB burpees (20/35 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
beginner
5 rounds for time:
:30 seated leg raise hold
7/10-cal air bike
10 DB burpees (10/15 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Score: Total time
Skill Work
Rest, stretch, recover.
Wednesday, April 29
rx
For time:
10-8-6-4-2
Push jerks (125/185 lb)
100-80-60-40-20
Double-unders
Score: Total time
intermediate
For time:
10-8-6-4-2
Push jerks (95/135 lb)
50-40-30-20-10
Double-unders
Score: Total time
beginner
For time:
10-8-6-4-2
Push presses (35/45 lb)
50-40-30-20-10
Single-unders
Score: Total time
Skill Work
Pre-workout skill
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders
:30 rest
Tuesday, April 28
Announcements:
Apologies for the delay on the keypad. The one we were told to order has a 20-30 (!) business-day shipping turnaround, so we’re just waiting on delivery. Thanks for hanging with us! We have been using an old school key lockbox on the back door to provide 24/7 access in the meantime. Let me know if you need the code.
Did you know we pay for a workout tracking app for our members to use? It’s called “Beyond the Whiteboard,” and does a great job. Most of our workouts are pre-entered in the app, so all you have to do is enter your results each day. There is a quote that says you “improve what you measure.” If you’d like a great tool to help track your results and progress, sign-up using the steps below. We have room for 12 more members at our current subscription level.
Steps for Members to Sign Up
Download & Open the App: Download the btwb app on iOS or Android.
Start Sign Up: Select "Sign Up" and create an account using their name and email.
Enter Gym Code: When prompted for a gym affiliation, select "Join by Code".
Enter Your Unique Code: Enter the unique Member Code provided by your gym to link their account. (Pisgah’s code is PISG239).
Confirm Details: If the gym pays for the subscription, the member will only need to complete their profile (password, DOB) to finish.
Shout-outs to Seth and Jason for getting double-unders last week. And to Kathy for getting rope climbs!
rx
AMRAP 20 with a partner:
400-m run
Handstand walk (100 ft)
100 walking lunges
– Run together.
– Split the handstand walk evenly (50 ft each)
– Share the lunges as desired.
intermediate
AMRAP 20 with a partner:
400-m run
20 handstand shoulder taps
80 walking lunges
– Run together.
– Split the handstand shoulder taps evenly (10 reps each)
– Share the lunges as desired.
beginner
AMRAP 20 with a partner:
400-m run
Bear crawl (50 ft)
60 walking lunges
– Run together.
– Split the bear crawl evenly (25 ft each).
– Share the lunges as desired.
Skill Work
Pre-workout skill
5 sets:
:20 handstand shoulder taps
:40 rest
– Choose from freestanding, heels against the wall, or toes against the wall.
Monday, April 27
Announcements:
Apologies for the delay on the keypad. The one we were told to order has a 20-30 (!) business-day shipping turnaround, so we’re just waiting on delivery. Thanks for hanging with us! We have been using an old school key lockbox on the back door to provide 24/7 access in the meantime. Let me know if you need the code.
Did you know we pay for a workout tracking app for our members to use? It’s called “Beyond the Whiteboard,” and does a great job. Most of our workouts are pre-entered in the app, so all you have to do is enter your results each day. There is a quote that says you “improve what you measure.” If you’d like a great tool to help track your results and progress, sign-up using the steps below. We have room for 12 more members at our current subscription level.
Steps for Members to Sign Up
Download & Open the App: Download the btwb app on iOS or Android.
Start Sign Up: Select "Sign Up" and create an account using their name and email.
Enter Gym Code: When prompted for a gym affiliation, select "Join by Code".
Enter Your Unique Code: Enter the unique Member Code provided by your gym to link their account. (Pisgah’s code is PISG239).
Confirm Details: If the gym pays for the subscription, the member will only need to complete their profile (password, DOB) to finish.
Shout-outs to Seth and Jason for getting double-unders last week. And to Kathy for getting rope climbs!
Heavy Day
rx
For load:
Deadlift
10-10-7-7-3-3-3
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post workout accessory
8 rounds:
:20 hollow rocks
:10 rest
:20 Superman rocks
:10 rest
Sunday, April 26
“Sunday is for ____”
rx
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
intermediate
EMOM 15:
Min 1 | 10 toes-to-bars
Min 2 | :30 bike for calories
Min 3 | 20 hip extensions
beginner
EMOM 15:
Min 1 | 15 kipping knee raises
Min 2 | :30 bike for calories
Min 3 | barbell good mornings
Skill Work
Rest, stretch, recover.