WOD - Class Programming
Tuesday, May 26
announcements
This week, we’re going to detour our normal programming and focus on recovery and strength with a “Rebuild” (functional bodybuilding) emphasis. This is a small shift, and I plan to go back to our normal programming next week, but I want to make it easier for folks to recover after “Murph” and shift our focus to tempo and to vary our strength work. Enjoy!
Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!
Warm-Up:
3 Sets
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Clean
5 Dumbbell Strict Press
50 Jump Rope Single Unders
rest as needed between sets
Strength:
A1) Segmented Clean 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
WOD:
21-15-9
Row Cals
27-21-15
GHD Sit Ups (Med Ball Sit-Ups or Sit-Ups)
Mobility:
Wall Shoulder Stretch
Hamstring Work
Monday, May 25
announcements
We’ll just have one class on Monday, a community WOD “Murph” session at 9:30am. We may launch in heats depending on class size. All are welcome. Tons of ways to scale this one as needed. Bring it. Work hard. Have fun.
“Murph”
rx
For time:
1,600-m run
100 pull-ups
200 push-ups
300 air squats
1,600-m run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb).
Score: Total time
intermediate
For time:
1,600-m run
50 pull-ups
100 push-ups
150 air squats
1,600-m run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
Score: Total time
beginner
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.
Sunday, May 24
announcements
Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
Sunday Session: Weightlifting
Snatch:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
Finisher, if time:
Bench Press: 5-5-5-5-5+
Saturday, May 23
announcements
Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
This weekend’s Sunday session will be another weightlifting class with Coach Heather. All levels welcome!
rx
For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 knees-to-elbows
42/60 calories
– Use any machine for calories.
– Share work as desired.
Score: Total time
intermediate
For time with a partner:
60 AbMat sit-ups
56/80 calories
40 toes-to-bars
42/60 calories
60 knees-to-elbows
30/40 calories
– Use any machine for calories.
– Share work as desired.
Score: Total time
beginner
For time with a partner:
30 AbMat sit-ups
42/60 calories
30 lying toes-to-bars
40/40 calories
30 hanging knee raises
16/20 calories
– Use any machine for calories.
– Share work as desired.
Score: Total time
Skill Work
Rest, stretch, recover.
Friday, May 22
announcements
Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
This weekend’s Sunday session will be another weightlifting class with Coach Heather. All levels welcome!
Heavy Day!
rx
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
5 sets for load:
5 shoulder presses + 5 push presses
– No rest between movements.
Score: Load
Skill Work
Post-workout test
AMRAP 1:
Max push presses at 60%
Thursday, May 21
announcements
Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
This weekend’s Sunday session will be another weightlifting class with Coach Heather. All levels welcome!
rx
AMRAP 12:
200-m run
8 hang squat cleans (75/115 lb)
4 wall walks
intermediate
AMRAP 12:
200-m run
8 hang squat cleans (55/75 lb)
3 wall walks
beginner
AMRAP 12:
200-m run
8 hang power cleans (35/45 lb)
4 inchworm + push-ups from the knees
Skill Work
Post-workout challenge:
Sprint work
Wednesday, May 20
announcements
Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!
Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.
rx
6 rounds for time:
24 KB swings (35/53 lb)
12 burpees to a target
– Burpee target is 6 inches above fingertips with arms overhead.
Score: Total time
intermediate
6 rounds for time:
24 KB swings (26/35 lb)
12 burpees to a target
– Burpee target is at the fingertips with arms overhead.
Score: Total time
beginner
4 rounds for time:
18 KB swings (18/26 lb)
12 burpees
Score: Total time
Skill Work
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.
Tuesday, May 19
announcements
Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!
Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.
rx
6 x 1:30 rounds:
20 single-leg squats
Max-cal bike
– Rest 1:30 between rounds.
intermediate
6 x 1:30 rounds:
12 single-leg squats to a target
Max-cal bike
– Rest 1:30 between rounds.
beginner
6 x 1:30 rounds:
12 reverse lunges
Max-cal bike
– Rest 1:30 between rounds.
Skill Work
Rest, stretch, recover.
Monday, May 18
announcements
Next Monday, the 25th, is Memorial Day, so we’ll be doing our annual “Murph” WOD. 9:30 am. Community WOD format. All are welcome. Lots of ways to scale this to meet everybody’s fitness level. Hope you can make it! That will be our only class that day. Can RSVP on Push Press.
Reminder our potluck social is Saturday, June 13, 6 pm, at CFP. We’ve started a spreadsheet so folks can put down what they’re bringing. Please add your name and what you can bring!
Our new front door keypad is up and running. It’s a new system, however, so that means new codes for everyone. If you’d like your own personal code to access the space 24/7, please text me (828-338-9718) a 3-to 5-digit code, and I’ll get it entered.
rx
For time:
10 deadlifts (185/275 lb)
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
40 box jumps (20/24 in)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
Score: Total time
intermediate
For time:
10 deadlifts (125/185 lb)
15 pull-ups
30 wall-ball shots (10/14 lb) (9/10 ft)
40 box jumps (20/24 in)
800-m row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts
Score: Total time
beginner
For time:
10 deadlifts (45/65 lb)
15 ring rows
20 wall-ball shots (6/10 lb) (8/9 ft)
25 box step-ups (12/12 in)
500-m row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts
Score: Total time
Skill Work
Rest, stretch, recover.
Sunday, May 17
Sunday Session: Endurance
100 Bike Calories (not to exceed 10:00)
100 Burpees (not to exceed 10:00)
100 Row Calories (not to exceed 10:00)
Skill Work
Post-workout core strength
Alternating EMOM 10
Odd Minutes: 3-5 Candlesticks
Even Minutes: :40 Plank (side, pushup, elbows)
Saturday, May 16
rx
20 rounds for time with a partner:
7 push presses (75/115 lb)
1 Post Run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Score: Total time
intermediate
20 rounds for time with a partner:
7 push presses (65/95 lb)
1 Post Run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Score: Total time
beginner
20 rounds for time with a partner:
5 push presses (35/45 lb)
1 Post Run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Score: Total time
Skill Work
Rest, stretch, recover
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