WOD - Class Programming
Sunday, September 27
announcements
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
“Do Hard Things #2”
AMRAP 30
5 Rounds - 3 Complexes at 1 minute of Work
Kettlebell Complex A (Minute 1 and 2 of each complex): 1 arm Swing, 1 arm Clean, 1 arm Push Press (1 min R/ 1 min L)
Kettlebell Complex B (Minute 3 and 4 of each complex): 1 arm Row, 1 arm Clean, 1 arm Squat (1 min R/ 1 min L)
Kettlebell Complex C (Minute 5 of each complex): Dead High Pull, Goblet Squat (1 min)
(Minute 6 of each complex) 30 secs of Push Ups : 30 secs of Rest
Saturday, September 26
announcements
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
rx
For total reps:
AMRAP 5:
Partner 1: Max DB deadlifts (50/70 lb)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (50/70 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m DB farmers carry (50/70 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
intermediate
For total reps:
AMRAP 5:
Partner 1: DB deadlifts (35/50 lb)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (35/50 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
400-m DB farmers carry (35/50 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
beginner
For total reps:
AMRAP 5:
Partner 1: DB deadlifts (10/20 lb)
Partner 2: Toe-assisted pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch after 10 reps.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: 10 hanging knee tucks
Partner 2: DB farmers hold (10/20 lb)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch after 10 reps.
– Use two dumbbells.
Rest 1:00
AMRAP 5:
200-m DB farmers carry (10/20 lb)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.
Intended Stimulus
Score is total deadlifts, toes-to-bars, and bike calories combined.
Interval: you-go, I-go sprint-style. Go hard, then hold-hang on!
:20+ on the static hang, holds, and carries.
5-10+ reps per set for deadlifts and toes-to-bars.
Farmers walk in under 3:00; switch as needed.
:15-:20 bursts on the bike; switch as needed.
Videos
Skill Work
Rest, stretch, recover.
Friday, September 25
announcements
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
rx
AMRAP 20:
6 Handstand Push-Up or Wall-Walk (Rx)
250-m row
12 Strict Pull-Ups (Odd Rounds) or Strict Dips (Even Rounds)
250-m row
intermediate
AMRAP 20:
:30 HS Hold (Int)
200-m row
12 Toe Spot Pull-Ups (Odd Rounds) or Toe Spot Dips (Even Rounds)
200-m row
beginner
AMRAP 20:
Bear crawl (15m - one floor length)
150-m row
6 ring rows + 6 toe-assisted ring dips
150-m row
:30 rest
Intended Stimulus
4-6+ rounds.
Choice to breathe heavily or recover on the row.
Each movement in 1:00-1:30; advanced athletes faster on the gymnastics movements.
Choose your own adventure of push, practice, or both.
Skill Work
Rest, stretch, recover.
Thursday, September 24
announcements
We’ll keep the same 7:30am class schedule this week
Fri 7:30am
Thur 7:00am
Sunday Session This Week: “Do Hard Things” #2 w/ Ben
Snatch Complex
Heavy Day
rx
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang power snatch
– Use an empty barbell.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.
Score: Load
Intended Stimulus
Heavy Olympic lifting complex.
Score is the heaviest load lifted.
High demand on the posterior chain, shoulders, midline, and grip.
Hang power snatch focus: full hip and leg extension, pulling to a sound partial overhead squat.
Overhead squat focus: sound overhead position through full range of motion.
Hang squat snatch focus: full leg/hip extension with a pull into a full overhead squat.
Videos
Skill Work
3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.
Wednesday, September 23
announcements
We’ll keep the same 7:30am class schedule this week
Mon/Tue/Fri 7:30am
Wed/Thur 7:00am
rx
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (20/24 in)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
– If you have a weight vest, use it.
intermediate
On a 15:00 clock:
80 burpees
Max shuttle box jump-overs in the remaining time (20/24 in)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to the box, jump over it, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
beginner
On a 15:00 clock:
50 burpees
Max shuttle box step-overs in the remaining time (12/12 in)
– Every minute, starting at 0:00, complete 2 shuttle box step-overs.
Intended Stimulus
Score is shuttle box jump-over reps completed after 100 burpees.
A monotonous, high-rep grinder!
Intentional hinge, squat, press, and jump movement redundancy.
Shuttle box jump-overs in under :20.
:30 or more for burpees.
7+ burpees per minute minimum.
Weight vests are suggested for athletes who can hold 9 burpees per minute consistently.
Videos
Skill Work
Partner wall squat hold challenge:
– Partner sit against a wall, with hamstrings parallel to the ground.
– Place a foam roller across the quads of both partners.
– As soon as one athlete places their hands on the floor or the foam roller falls off, the team is out of the race.
Tuesday, September 22
announcements
We’ll keep the same 7:30am class schedule this week
Mon/Tue/Fri 7:30am
Wed/Thur 7:00am
rx
3 rounds for time:
15 thrusters (65/95 lb)
15 pull-ups
400-m run
Score: Total time
intermediate
3 rounds for time:
15 thrusters (55/75 lb)
10 pull-ups
400-m run
Score: Total time
beginner
3 rounds for time:
10 thrusters (35/45 lb)
10 jumping pull-ups
300-m run
Score: Total time
Intended Stimulus
10:00-15:00.
Light loading and a moderate volume.
Fast thrusters in 1-2 sets.
Pull-ups in 3 sets or fewer; short breaks.
The push-push, pull, run combination leaves little opportunity to steady the breath.
Move a little faster than you think you can.
Videos
Skill Work
Pre-workout skill
Kipping pull-up clinic
Monday, September 21
announcements
We’ll keep the same 7:30am class schedule this week
Mon/Tue/Fri 7:30am
Wed/Thur 7:00am
rx
For time:
30 clean and jerks (95/135 lb)
Score: Total time
intermediate
For time:
30 clean and jerks (65/95 lb)
Score: Total time
beginner
For time:
30 clean and jerks (45/65 lb)
Score: Total time
Intended Stimulus
2:00-7:00.
Moderate loading, low-volume, sprint workout.
Demand on the posterior chain and lats through the pull.
5+ reps at a time.
Compare to 260113.
Videos
Skill Work
Pre-workout technique
5 sets for load and mechanics:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.
Sunday, September 20
Rebuild Class
WARMUP
Mixed KB Rack Overhead Carry x 20m/arm
Scapular Push Ups on Rings x 10
Single Arm Passive Ring Hang x 15sec/arm
Ring Face Pull x 10 reps
Strength
A1) Wide Grip Bench Press: 31X0; 10-12reps;
rest 60sec x 4 Sets
A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x
4 Sets
B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec
x 4 Sets
B2) Body Row: 30X0; 12-14reps; rest 60sec x 4
Sets
C) Conditioning (if time):
10mins Continuous:
40m Single Arm Farmers Walk R (heavy load) - gym floor down and back
5 Candlesticks
40m Single Arm Farmers Walk R (heavy load) - gym floor down and back
10 V-Ups (Single Leg V-Ups)
Saturday, September 19
announcements
Sunday Session this week: Rebuild with Coach Meg
rx
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
intermediate
Same as Rx’d
beginner
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the nonworking partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.
Skill Work
Rest, stretch, recover.
Friday, September 18
announcements
Sunday Session this week: Rebuild with Coach Meg
rx
For time:
50 wall-ball shots (14/20 lb) (10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
Score: Total time
intermediate
For time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
– Step-ups are allowed
Score: Total time
beginner
For time:
20 wall-ball shots (6/10 lb) (9/9 ft)
20 box step-overs (12/12 in)
20 wall-ball shots
20 med-ball box step-overs (12/12 in)
20 wall-ball shots
20 lateral burpee box step-overs (12/12 in)
– 25:00 time cap.
Score: Total time
Intended Stimulus
2026 Everyday Hero Service Cup Workout 1.
17:00-25:00; 25:00 time cap.
This is a mental slug-fest; keep grinding through the reps and progressing forward through the effort.
Wall-ball shots in 3:30 or faster.
Keep moving and chipping away at all box-related movements.
Videos
Skill Work
Rest, stretch, recover.
Thursday, September 17
announcements
Ben needs to move his Thur 7:30 AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
Two workouts in one class today!
WOD 1
rx
AMRAP 10:
30 AbMat sit-ups
10/15-cal row
intermediate
AMRAP 10:
20 AbMat sit-ups
10/15-cal row
beginner
AMRAP 10:
15 AbMat sit-ups
7/10-cal row
Intended Stimulus
4-7 rounds.
Each round in 2:30 or less.
Sit-ups in 1:15 or less.
Calories in 1:00 or less.
Advanced athletes can increase calories to 15/20.
WOD 2
rx
For time:
100 double-unders
50 alternating DB snatches (35/50 lb)
100 double-unders
– 5:00 time cap.
Score: Total time
intermediate
For time:
100 single-unders
50 alternating DB snatches (20/35 lb)
100 single-unders
– 5:00 time cap.
Score: Total time
beginner
For time:
75 single-unders
35 alternating DB snatches (10/15 lb)
75 single-unders
– 5:00 time cap.
Score: Total time
Intended Stimulus
2026 Everyday Hero Service Cup Workout 4.
3:00-5:00; 5:00 time cap.
Sprint-style effort; just move.
Double-unders in 1:30 or faster.
Light-to-moderate dumbbell snatches in 2:00 or faster.
Skill Work
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows
Wednesday, September 16
announcements
Ben needs to move his Wed/Thur 7:30 AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Wed: 7:00 (Ben, 30 min earlier than usual)
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
rx
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (95/135 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Score: Load
intermediate
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (65/95 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Score: Load
beginner
Part A:
On a 15:00 clock:
7 shuttle runs
15 clean and jerks (35/45 lb)
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Score: Load
Intended Stimulus
Two-part effort; complete Part 1 quickly for as much rest as possible before starting Part 2.
Heavy-breathing barbell conditioning workout.
Part A in 8:00-15:00.
3:00 to build to a 1-rep-max clean and jerk.
Videos
Skill Work
Rest, stretch, recover.
Tuesday, September 15
announcements
Shirts are in!
Please stop by and pick up your order from a coach at a class at your convenience.
Ben needs to move his Wed/Thur 7:30 AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Tue: 7:30 (Alissa, as usual)
Wed: 7:00 (Ben, 30 min earlier than usual)
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
rx
AMRAP 8:
Barbell back rack lunges (50 ft) (80/115 lb)
25 pull-ups
Barbell front rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell overhead lunges (50 ft)
Max bar muscle-ups
intermediate
AMRAP 8:
Barbell back rack lunges (50 ft) (60/85 lb)
25 jumping pull-ups
Barbell front rack lunges (50 ft)
25 pull-ups
Barbell overhead lunges (50 ft)
Max chest-to-bar pull-ups
beginner
For time:
Barbell back rack lunges (30 ft) (15/25 lb)
15 ring rows
Barbell front rack lunges (30 ft)
15 ring rows
Barbell overhead lunges (30 ft)
15 jumping pull-ups
– 8:00 time cap.
Intended Stimulus
Chipper-style workout that increases in difficulty.
Pulling movement gets more advanced as the hold position gets more challenging.
Up to 3:00 to complete as many bar muscle-ups as possible.
Light-to-moderate lunges in 1-2 sets.
Pull-ups in 2:00 or faster.
Chest-to-bar pull-ups in 3:00 or faster.
Videos
Skill Work
Rest, stretch, recover.
Monday, September 14
announcements
Shirts are in!
Please stop by and pick up your order from a coach at a class at your convenience.
Ben will need to move his Wed/Thur 730AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Mon: 7:30 (Alissa, as usual)
Tue: 7:30 (Alissa, as usual)
Wed: 7:00 (Ben, 30 min earlier than usual)
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
rx
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
From 0:00-10:00:
800-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Score: Total time
Intended Stimulus
Score is time + load.
Push the pace on the mile run.
Take around 5 sets to build to a 5-rep-max bench press.
Rest 2:00 between bench press sets.
Videos
Skill Work
Rest, stretch, recover.
Sunday, September 13
announcements
Shirts are in!
Since there are so many and I didn’t order extras, I’ll ask coaches to distribute them before and after class. Over the years, I’ve learned it gets too crazy when people are trusted to get their own from the box. Sizes get messed up. People grab the wrong things or forget what they ordered. Feelings get hurt!
I’ll be there Friday to distribute to 530a and 730a athletes. Meg can hand out to the 12p and 430p. Jimmy can hand out to the Saturday folks, and I’ll be back on Sunday. We’ll see where we are after that! Thanks for being patient and understanding!!
Ben will need to move his Wed/Thur 730AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Mon: 7:30 (Alissa, as usual)
Tue: 7:30 (Alissa, as usual)
Wed: 7:00 (Ben, 30 min earlier than usual)
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
Sunday Session: Endurance
For Time
1 mile run
2000m row
1 mile run
If time: Core strength finisher
Saturday, September 12
announcements
Shirts are in!
Since there are so many and I didn’t order extras, I’ll ask coaches to distribute them before and after class. Over the years, I’ve learned it gets too crazy when people are trusted to get their own from the box. Sizes get messed up. People grab the wrong things or forget what they ordered. Feelings get hurt!
I’ll be there Friday to distribute to 530a and 730a athletes. Meg can hand out to the 12p and 430p. Jimmy can hand out to the Saturday folks, and I’ll be back on Sunday. We’ll see where we are after that! Thanks for being patient and understanding!!
We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and we’re happy to do so again. More info HERE.
Assuming we don’t have a new coach by next week, Ben will need to move his 730AM classes to 7 AM to get to his new job on time. This will probably be temporary, but just check Push Press to confirm times. Thanks for riding out this scheduling wave with us! Note: This will start NEXT WEEK.
If you come to Pisgah by descending Hill Street (as I do), it looks like DOT will be closing that road until 2027. I’d recommend coming down Clingman Ave, or through Westgage/Earth Fare, or whatever route your GPS advises! Looks like the closure will start this weekend.
“Bert”
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
2 or 3-person team version: Any split for entire WOD, including the runs.
Tips and Strategy
Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD. The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out. Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.
Intended Stimulus
This Hero WOD (like many Hero WODs) should feel long and grueling. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue. Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test. This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.
Intermediate athletes should finish in 50-70 minutes.
Scaling Options
Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high. Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.
Intermediate
For time:
40 Burpees
400-m Run
80 Push-Ups
400-m Run
120 Walking Lunges
400-m Run
160 Air Squats
400-m Run
120 Walking Lunges
400-m Run
80 Push-Ups
400-m Run
40 Burpees
Beginner
For time:
20 Burpees
200-m Run
30 Knee Push-Ups
200-m Run
40 Walking Lunges
200-m Run
50 Air Squats
200-m Run
40 Walking Lunges
200-m Run
30 knee Push-Ups
200-m Run
20 Burpees
Friday, September 11
announcements
Shirts are in!
Since there are so many and I didn’t order extras, I’ll ask coaches to distribute them before and after class. Over the years, I’ve learned it gets too crazy when people are trusted to get their own from the box. Sizes get messed up. People grab the wrong things or forget what they ordered. Feelings get hurt!
I’ll be there Friday to distribute to 530a and 730a athletes. Meg can hand out to the 12p and 430p. Jimmy can hand out to the Saturday folks, and I’ll be back on Sunday. We’ll see where we are after that! Thanks for being patient and understanding!!
We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and we’re happy to do so again. More info HERE.
Assuming we don’t have a new coach by next week, Ben will need to move his 730AM classes to 7 AM to get to his new job on time. This will probably be temporary, but just check Push Press to confirm times. Thanks for riding out this scheduling wave with us! Note: This will start NEXT WEEK.
If you come to Pisgah by descending Hill Street (as I do), it looks like DOT will be closing that road until 2027. I’d recommend coming down Clingman Ave, or through Westgage/Earth Fare, or whatever route your GPS advises! Looks like the closure will start this weekend.
rx
For reps:
3:00 of pull-ups
3:00 of db/kb shoulder press
3:00 of sit-ups
3:00 of plate ground-to-overhead (45/35)
intermediate
Same as Rx’d
beginner
For reps:
3:00 of ring rows
3:00 of db/kb shoulder press
3:00 of sit-ups
3:00 of plate ground-to-overhead
Intended Stimulus
Time-priority WOD.
30+ reps per movement for beginner and intermediate athletes.
Advanced athletes will push towards 70+ reps per movement.
Videos
Skill Work
Rest, stretch, recover.
Thursday, September 10
announcements
I’m expecting the shirts on Wednesday any day. My plan is to announce here when they arrive and post the order sheet at the gym. When you pick up your shirt, please cross out your name and size so I know it’s been picked up.
We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and we’re happy to do so again. More info HERE.
Assuming we don’t have a new coach by next week, Ben will need to move his 730AM classes to 7 AM to get to his new job on time. This will probably be temporary, but just check Push Press to confirm times. Thanks for riding out this scheduling wave with us! Note: This will start NEXT WEEK.
If you come to Pisgah by descending Hill Street (as I do), it looks like DOT will be closing that road until 2027. I’d recommend coming down Clingman Ave, or through Westgage/Earth Fare, or whatever route your GPS advises! Looks like the closure will start this weekend.
rx
10 x 2:00 rounds:
200/250-m row
– Rest the remainder of each interval.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
10 x 2:00 rounds:
100/150-m row
– Rest the remainder of each interval.
Score: Total time
Intended Stimulus
Rowing intervals.
1:00 or less per effort.
Maintain pace across all intervals; score is the slowest effort.
Videos
Skill Work
3 sets for quality:
10 GHD hip extensions
10 reps each ATY drill
Wednesday, September 9
announcements
I’m expecting the shirts on Wednesday. My plan is to announce here and post the order sheet. When you pick up your shirt, please mark your name and size so I know it’s been picked up.
We’re hiring! In the past, we’ve helped aspiring coaches cover the costs of the CrossFit cert to help them get started, and are happy to do so again. More info HERE.
rx
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Score: Load
Skill Work
Pre-workout build-up
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
Tuesday, September 8
announcements
The screen printer says the new shirts should be here “early this week.” Stay tuned!
We’re hiring! If you know a local CrossFit coach you love who might be interested, please connect us! More info HERE.
rx
For time:
800-m run
42 Russian KB swings (53/70 lb)
21 KB goblet squats (53/70 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Score: Total time
intermediate
For time:
800-m run
42 Russian KB swings (35/53 lb)
21 KB goblet squats (35/53 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Score: Total time
beginner
For time:
400-m run
42 Russian KB swings (18/26 lb)
21 KB goblet squats (18/26 lb)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
400-m run
Score: Total time
Skill Work
Post-workout skill
Accumulate:
10 Turkish get-ups/arm
– Build to workout kettlebell if possible.