WOD - Class Programming
Friday, July 25
“Success, they taught me, is built on the foundation of courage, hard work and individual responsibility. Despite what some would have us believe, success is not built on resentment and fears.”
—Susana Martinez
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
2 rounds, not for time, with an empty barbell, of:
3 deadlifts, starting from mid-shin
3 hang muscle cleans, starting from just above the knees
3 front squats
3 hang squat cleans, starting from just above the knees
3 squat cleans, starting from mid-shin
3 shoulder presses
3 push presses
3 push jerks
3 squat clean and jerks, starting from mid-shin
Strength/Skill
3 RFQ
10-20 Renegade Row
10R/10L Kneeling Keg Lift
2x 100’ OH/Front Rack Carry (one kb overhead/one kb front rack - switch hands at 100’)
WOD
For time:
30 Squat Clean & Jerks, 60% 1RM
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
13:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Thursday, July 24
“Normality is a paved road: It’s comfortable to walk, but no flowers grow on it.”
—Vincent Van Gogh
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Strength/Skill
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
L-Sit Hold:
Accumulate 2 min.
WOD
CrossFit Open 20.1
10 rounds for time of:
8 Ground-to-Overheads, 95/65 lbs
10 Bar Facing Burpees
15 min cap
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Wednesday, July 23
“It’s easy to do nothing, but your heart breaks a little more every time you do.”
—Mark Ruffalo
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150mt run)
15 m high knees
15 m butt kicks
6 kettlebell russian swings, moderate load
Strength/Skill
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed
by 3 mins of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men - 24 cals per minute
Women - 17 cals per minute
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 12 cals per minute
Women - 8 cals per minute
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Tuesday, July 22
“I remind myself every morning: Nothing I say this day will teach me anything. So if I’m going to learn, I must do it by listening.”
—Larry King
Warm-up
2 rounds, not for time, of:
3-5 front squats with empty bar
3-5 push-presses with empty bar
3-5 thrusters with empty bar
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
8 mins for quality of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
WOD
For time:
3 rounds of:
15 Push Press, 95/65 lbs
15 Wall Balls, 20/14 lbs
-- then --
Rest 5 mins
-- then --
3 rounds of:
15 Wall Balls, 20/14 lbs
15 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Press and Wall Ball shots - 4:00 or less
Wall Ball shots and Pull-ups - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Press and Wall Ball shots - 6:00 or less
Wall Ball shots and Pull-ups - 5:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, July 21
“Wanting to be someone else is a waste of who you are.”
—Kurt Cobain
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
30 seconds of jumping jacks
8 box step-ups and step-downs
5-7 hip & back extensions
20 seconds of banded steps forward and backward
10 glute bridges, one second pause at the top
10 deadlifts, empty/light barbell
30-45 seconds of foam rolling your back
Strength/Skill
Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50-40-30-20-10 reps, for time of:
AbMat Sit-up
Double Under (100 Singles)
Walking Lunge
Double Under (100 Singles)
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc
Sunday, July 20
“The greatest lesson that I learned in all of this is that you have to start. Start now, start here, and start small. Keep it Simple.”
—Jack Dorsey
Strength/Skill
After WOD, optional:
Superset:
3 RFQ
Russian Twist x 20
Push-Ups x 10-20
(use deficit or ring push-ups to increase difficulty, if needed)
WOD
Individual Version:
Every 8 mins for 24 mins do:
Row, 1000/800 m
15 Lateral Burpee Over Rowers
30 Wall Balls, 20/14 lbs, 10/9 ft
Partner Version
AMRAP 30
Any split of work
Athlete Instructions (for the individual version)
Stimulus and Strategy
Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.
Scaling
Reduce the distance on the rower. Reduce the loading of the wall-ball shots.
To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.
In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.
Saturday, July 19
“You cannot out-train a bad diet, at least not forever. Being consistent with workouts is important, but so is nutrition.”
—Pat Sherwood
No Saturday Community WOD this week.
Kills us to cancel a class, especially a Saturday, but we've got 3 coaches out of town, and 2 are working their main jobs.
Hit Ben up at 828-338-9718 if you need a code to access open gym on Saturday. I’ve posted a WOD below if you want to get one in!
Coach Heather will be rocking tomorrow’s Sunday 9:30am class, which will have a community wod setup with partner and individual options. See you then!
Would be a good opportunity to get outside and so something active in our incredibly beautiful area. Hiking, swimming, running, biking, whatever. We’re so lucky to live here.
Also, it’s a good opportunity to do some shopping and meal prep and/or research on a nutrition lifestyle that is sustainable and workable for you. I’m happy to talk more with ANY of our members about what I’ve seen that works best for athletes looking to lose weight, become leaner, gain mass, or just eat healthier, less-processed, whole foods. I’m not a nutritionist, so I won’t tell you what to eat, but I can share experiences and resources that can support you in this important work!
Individual Version:
5 rounds for time of:
18 Pull-ups (or 6 Muscle-Ups)
9 Dips
Walking Lunge, 30 m (down and back in the gym)
Air Bike, 2000 m
Athlete Instructions
For time, or not.
Pull-ups- any style
Dips- any style
Partner Version:
Any split
AMRAP 30
Friday, July 18
“The things that scare you only make you better and stronger.”
—Octavia Spencer
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of box step-ups and step-downs
10 hip & back extensions
1 x snatch warm up with empty bar (45/35)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box jumps are NOT for time. Focus on explosive power. You choose height.
WOD
2 Power Snatches, pick load
Every 2 mins for 20 mins.
Then:
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Power Snatch - 85% 1RM or higher
Hang Squat Snatch - 80% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
Power Snatch - 65% 1RM or higher
Hang Squat Snatch - 60% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, July 17
“I have already lost touch with a couple of people I used to be.”
—Joan Didion
Strength/Skill
Deadlift
5x5 @ 80%
WOD
As many reps as possible in 5 mins of:
Burpee Box Jump Over
Athlete Instructions
Rest 5 mins before the next part…
3 rounds for time of:
Run, 400 m
150 Single Unders
15 Dumbbell Thrusters, 50/35 lbs
Cool Down
Quad work
Medball snow angels
Wednesday, July 16
“Far too many people are looking for the right person, instead of trying to be the right person.”
—Gloria Steinem
Warm-up
AMRAP 10 (Warm-up pace)
1 minute of rowing, jogging or biking, roughly 50% effort
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
8 bench presses, empty barbell (or floor presses)
Strength/Skill
Take 10-15 min to work up to a Bench Press 1RM for today.
WOD
“Broken Frog”
4 rounds for time of:
Row, 500 m
12 Bench Press, 155/95 lbs
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.
Tuesday, July 15
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
—Maya Angelou
Warm-up
4 rounds, not for time, of:
30 seconds of jumping jacks or jump rope
10 m bear crawl
10 sit-ups or hollow rocks
Strength/Skill
Push Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
As many reps as possible in 5 mins of:
Jump Rope, 1 min
Kettlebell Front Rack Carry, pick load, 100 m
25 V-ups
Jump Rope, 1 min
Farmer Carry, pick load, 100 m
25 V-ups
Jump Rope, 1 min
Suitcase Carry, pick load, L 100 m
25 V-ups
Jump Rope, 1 min
Suitcase Carry, pick load, R 100 m
25 V-ups
Jump Rope, 1 min
Athlete Instructions
Goals
Jump Rope: 70 jumps or more per minute.
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Monday, July 14
“You’re not going to get very far in life on the basis of what you already know. You’re going to advance in life by what you’re going to learn.”
—Charlie Munger
Announcements
Chris and Ben are out today. There are no 5:30am or 7:30am classes today.
12pm, 4:30pm, and 5:30pm are scheduled as normal.
5:30am will happen TUESDAY (this week only) to make-up for today.
7:30am will be back Tuesday and each day this week.
You can always check the Push Press app before heading out the door to confirm classes.
If you need an open gym code, let Ben know.
Thanks for rolling with our busy summer!
Warm-up
2 rounds, not for time, of:
2 minutes of jogging, biking or rowing
5-7 hip & back extensions
20 seconds of banded marching
10 squats (squat therapy style)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
After WOD, in remaining time (superset):
4 RFQ
Barbell Bent Over Row x 12
Candlesticks or GHD Sit-Ups
X 12
WOD
3 rounds of:
max rep Back Squats, 70% 1RM
max rep Strict Chin-ups
Run, 400 m
Rest 5 mins
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.
Sunday, July 13
“There will come a time when you believe everything is finished. That will be the beginning.”
—Louis L’Amour
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of banded marching
10 hip & back extensions
8 box step-ups and step-downs
1 x Snatch warm-up with empty bar (45/35)
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps.
You choose box jump height & style.
Movement Demos
Power Clean & Jerk 4-4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
WOD
10 rounds for time of:
4 Deadlifts, 135/95 lbs
3 Hang Power Snatches 135/95 lbs
2 Overhead Squats, 135/95 lbs
Athlete Instructions
Stimulus and Strategy
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!
Scaling
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.
In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.
Saturday, July 12
“Whatever you do, don’t wake up at 65 years old and think about what you should have done with your life.”
—George Clooney
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Community WOD
Individual Option:
Complete as many rounds as possible in 20 mins of:
22 DB Snatch (50/35)
22 Goblet Squats (50/35)
22 Push-Ups
22 Sandbag/Dball Ground-to-Over Shoulders, 60/40 lbs
Row, 500 m OR Bike 1200m OR Run 400m
Athletes must choose a different cardio option at the end of each round
Partner Option:
Complete as many rounds as possible in 30 mins of:
22 DB Snatch (50/35)
22 Goblet Squats (50/35)
22 Push-Ups
22 Sandbag/Dball Ground-to-Over Shoulders, 60/40 lbs
Row, 500 m OR Bike 1200m OR Run 400m
Teams must choose a different cardio option at the end of each round
Any split of work
Friday, July 11
“I believe ambition is not a dirty word. It’s just believing in yourself and your abilities. Imagine this: What would happen if we were all brave enough to be a little bit more ambitious? I think the world would change.”
—Reese Witherspoon
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
30 seconds of jump rope
10 reverse lunges
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 hollow rocks or v-ups
Strength/Skill
After WOD, if time:
For quality:
Pull-up Bar Hang, 3 mins
Athlete Instructions
Accumulate 2-3 minutes.
Movement Demos
For quality:
Bottom Air Squat Hold, 5 mins
Athlete Instructions
Accumulate 2-5 minutes in the static bottom position of the air squat:
weight on the heels
knees tracking the toes
depth: couple inches below parallel
lumbar curve maintained
Watch the video for more instructions
Movement Demos
WOD
5 rounds for quality of:
7 Weighted Strict Pull-ups, pick load
Jump Rope, 1:15
20 Bulgarian Split Squats, pick load
L-Sit Hold, 20 secs
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Stretch, Leg
Hold 1-2 minutes per side.
Thursday, July 10
“To those wondering about giving while living: Try it. You’ll like it.”
—Chuck Feeney, billionaire philanthropist who gave away his entire net worth
Announcements
We were recently contacted by Mother Earth Food, a local, family-run farmers market delivery service based in Asheville that partners with regional farms and food producers. They asked if our gym would be interested in becoming a drop-spot for their weekly produce boxes—and we thought it was a great idea!
Here’s how it works: You choose what you’d like each week directly on their website—farm-fresh produce, eggs, milk, cheese, meats, pantry items and more—and they’ll deliver it right here for convenient pickup. As a drop-spot member, you’ll also receive 5% off your order and free delivery!
If this sounds like something you’d enjoy, please take a moment to fill out this quick form to express your interest:
This is a wonderful opportunity to support our regional farmers, and enjoy local, fresh, healthy food. We’ll need enough interest to be confirmed as a drop-spot, so if this resonates with you, we’d love your participation.
To learn more about Mother Earth Food, visit: motherearthfood.com
Strength/Skill
Shoulder Press : 2 Rep Max
Log your best Shoulder Press 2 rep max lift.
Only log the heaviest 2 rep, do not include sets prior to it.
Athlete Instructions
10 mins to establish a 2RM.
WOD
AMRAP 20
Run Distances and Points:
Each completed 800m = 12 points
400m = 6 points
Post Run = 3 points
Stopsign Run = 2 points
Building lap = 1 point
Athletes accumulate as many points as possible in 20 min.
Runs begin and end by touching the building.
For ONE of the runs, athletes can carry an odd object(s) (45/35) for double points. This is optional. Athletes can use this option or pass.
A run must be fully completed to count (if an athlete has an unfinished run when the clock hits 20:00, that run would not count toward their total).
Cool Down
Lower body banded
Wednesday, July 9
“When 99 percent of people doubt your idea, you’re either gravely wrong or about to make history.”
—Scott Belsky
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-up
2 rounds, not for time, of:
45 seconds of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups
10 kettlebell Russian swings, light/moderate load
Strength/Skill
4 RFQ:
Bench Press x 12
DB Row x 12
Med Ball Sit-Up x 20
WOD
21-15-9 reps, for time of:
Pull-up
Burpee
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.
Tuesday, July 8
“Every time you pick up your guitar to play, play as if it’s the last time.”
—Eric Clapton
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
2 rounds, not for time, of:
20 seconds of lateral banded steps
100 m run (increase speed each round)
10-15 m high knees
10-15 m butt kicks
10 steps, walking lunges
1 min of rest
Strength/Skill
3 RFQ, After WOD, in remaining time
Plank x 1:00
Dips x 5-10
KB High Pull x 12-15
WOD
For time:
100/80 Bike Cal
100 Med Ball V-Ups (Med Ball Sit-Ups)
100/80 Row Cal
Scale to a lower number of each reps.
30:00 cap
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.
Monday, July 7
“What happens next is up to you.”
—Chris Sacca
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
2 rounds, not for time, of:
2 minutes of rowing, biking or jogging (try to increase the pace every 40 seconds)
10 hip & back extensions
8 deadlifts, empty barbell
8 thrusters, empty barbell
Strength/Skill
4 RFQ, After WOD:
Russian Twists x 20
Wall Walks x 5 (HS Hold, OH Hold or Carry)
Barbell Good Mornings x 15
WOD
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Thruster, 95/65 lbs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
5:30 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
9:00 or less
Movement Demos
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Chest & Pec, hands behind
Hold 1-2 minutes.
Sunday, July 6
“All good ideas start out as bad ideas. That’s why it takes so long.”
—Steven Spielberg
Announcements
Sun: 9:30AM CrossFit - CANCELLED. Open gym is available.
Reach out to Ben (828-772-7115) if you need a code to access the space.
Back to normal schedule Monday!
CrossFit is offering their Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-Up (x2)
2:00 Cardio
1:00 Lunge work/ Hips
1:00 Tempo Air Squat
1:00 Inchworm
Strength/Skill
Back Squat 2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50 Double Unders (or 100 single unders)
50 Double Unders
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Double Unders
50 Burpees
50 Double Unders
Scale by dropping these to 40 reps each, or 30.
Allow 10 min to warm-up, 20-25 min for strength piece, 25 min or so for WOD, few minutes to stretch post-WOD.