WOD - Class Programming
Saturday, May 30
announcements
Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!
Our Sunday Session this week will have a “Rebuild” focus, mirroring much of our programming from earlier this week. This will be with Coach Meg. Come see us! 9:30am Sunday.
“Partner Weston”
rx
5 rounds for time with a partner of:
1,000-m row
200-m DB farmers carry (35/45 lb)
50-m single-DB waiters walk, right arm
50-m single-DB waiters walk, left arm
– One partner works at a time.
Score: Total time
intermediate
Attempt as Rx’d.
– If needed, reduce waiters walk load.
Score: Total time
beginner
4 rounds for time with a partner of:
750-m row
100-m DB farmers carry (10/15 lb)
35-m single-DB waiters walk, right arm
35-m single-DB waiters walk, left arm
– One partner works at a time.
Score: Total time
Friday, May 29
announcements
Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!
Our Sunday Session this week will have a “Rebuild” focus, mirroring much of our programming from earlier this week. This will be with Coach Meg. Come see us! 9:30am Sunday.
Today, back to old-school CrossFit!!
“Laura”
rx
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– One person works at a time.
intermediate
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (80/125 lb)
– One person works at a time.
beginner
AMRAP 21 with a partner:
20-cal row
15 burpees
10 power cleans (45/55 lb)
– One person works at a time.
Skill Work
Pre-workout build-up
4 sets:
3 touch-and-go power cleans
Thursday, May 28
announcements
Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!
Warm-Up
3 Sets
Yoga Push Up x 8
Scapular Pull Ups x 8
Side Plank Rotations x 8/side
*move slow and deliberately
Strength:
A1) Tall Kneeling Filly Press: 2111; 8-10/arm;
rest 75sec x 3 Sets
A2) Close Grip Parallette Tricep Push Up: 3011;
8-10reps; rest 75sec x 3 Sets
A3) Incline Bench Dumbbell Bicep Curl: 40X1;
8-10reps; rest 75sec x 3 Sets
WOD:
3 Sets
10 Kipping Toes to Bar (Knee Raises)
Post Run @ 90% effort
rest walk 2-3mins between sets
Mobility:
Shoulder Work
Hip Openers
Wednesday, May 27
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!
Warmup:
3 Sets
15 Banded Hip Thrust + 20sec Isometric Hold at Top
-rest 30sec-
8-10 KB Loaded Jefferson Curl Light
-rest 30sec-
30sec High Knees Jump Rope (Single Unders)
-rest as needed-
Strength:
Chainsaw Row: 20X2; 8-10/arm; rest
75sec x 3 Sets
Strict Bar Dips: 2020; 10-12reps; rest 75sec
x 3 Sets
WOD:
Every 5 minutes x 4 sets:
45sec Continuous DB Farmers Carry TOUGH Weight
15/12 Cal Assault Bike
12 Supine Toes to Bar 3sec lowering
9 Box Jump Step Down 30/24"
Finisher (if time):
400 m Run (70-80% pace)
Mobility:
Cobra and Cat/Cow
Pigeon or Fig 4 lay back (1:00/each R and L)
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!).