WOD - Class Programming
Thursday, Sept 29
“The noblest pleasure is the joy of understanding.”
- Leonardo da Vinci
Wanna test your fitness outside of the gym and have a blast with amazing people while doing it? Coach Kay signed up for a spartan Race and needs a team, lets go have some fun!
Here are the details: https://race.spartan.com/en/race/detail/7602/overview
WOD
For time:
Run, 800 m
20 Ground-to-Overheads, 135/95 lbs
20 Alternating Front Rack Lunges, 135/95 lbs
Run, 800 m
20 Alternating Front Rack Lunges, 135/95 lbs
20 Ground-to-Overheads, 135/95 lbs
Run, 800 m
REBUILD A
3RFQ
12-16 Filly Press @21X1
20 Goblet Lunges (10/each) @2111
12-16 Lateral Box Step-Downs (6-8/each - Pistol skill work) @3111
REBUILD B
Every 1:30 min for 18 mins, alternating between:
10 Supinated Bent Over Rows, pick load @21X0
20 Prone Lying Banded Hamstring Curls @1010
max rep Strict Pull-ups, 1 min
8x 4-Count Squat Compressions @2222
Wednesday, Sept 28
“If you don’t know where you’re going, any road will get you there.” - Yogi Berra
Strength
Tempo Front Squat 1x3 at 70% 1RM @32X1
Tempo Front Squat 1x2 at 75% 1RM
Tempo Front Squat 1x2 at 80% 1RM
Tempo Front Squat 1x1 at 85% 1RM
Tempo Front Squat 1x1 at 87% 1RM
**Complete sets every 2 mins.
WOD
21-15-9 reps, for time of:
Assault Bike Calories
Back Squat, 135/95 lbs
Tuesday, Sept 27
“Absolute certainty is a privilege of uneducated minds and fanatics. It is, for scientific folk, an unattainable ideal.” - Cassius Jackson Keyser
STRENGTH
5 rounds for quality of:
4 Tempo Bench Press, pick load @20X1
Rest 1:30
8 Ab Wheel Roll Outs @3020
Rest 1:30
WOD
2 rounds for max reps of:
max rep Assault Bike Calories, 1:30
Rest 30 secs
max rep Ring Dips, 1:30
Rest 30 secs
max rep Row Calories, 1:30
Rest 30 secs
max rep Push-ups, 1:30
Rest 30 secs
Rebuild
4 rounds for quality of:
8 Tempo Dumbbell Press, pick load @2110
Rest 45 secs
8 L/8 R Single Leg Hip Bridges @3011
Rest 45 secs
Bottoms-up Kettlebell Carry, pick load, L 100 ft/R 100 ft
Rest 45 secs
Monday, Sept 26
“Life is the art of drawing sufficient conclusions from insufficient premises.” - Samuel Butler
Strength / Skill
A - Part 1
1x [ 1 Halting Snatch Deadlift + 1 Snatch ], pick load
Every 1:30 for 9 mins.
A - Part 2
1 Snatch, 90% 1RM
Every 1 min for 4 mins.
WOD
For time:
15 Snatches, 115/75 lbs
30 Pull-ups
12 Snatches, 115/75 lbs
24 Pull-ups
9 Snatches, 115/75 lbs
18 Pull-ups
Saturday Sept. 24
“Find a group of people who challenge and inspire you, spend a lot of time with them, and it will change your life.” - Amy Poehler
Rebuild
3 RFQ
15-20 Good Mornings @2111
20 Single Leg Glute Bridges
20 Goblet Lunges
Every 2 mins for 18 mins, alternating between:
4 Turkish Get-Ups (2/side)
KB Side Bends (:30/side)
Weighted Plank, 1:00-1:15
Community WOD
Complete as many rounds as possible in 30 mins of:
25/18 Assault Bike Calories
45 Dumbbell Deadlifts, 50/35 lbs
500m Row
30 Dumbbell Hang Clean & Jerks, 50/35 lbs
2 Post Runs
15 Devil Press, 50/35 lbs
*With a buddy or alone
Friday, Sept 23
“You never know how strong you are until being strong is your only choice.” - Bob Marley
WOD
6 rounds, 4 mins each, for max reps of:
Run, 400 m
40 Double Unders
10 Chest-to-bar Pull-ups
max reps in remaining time Snatches, 135/95 lbs
Rest 2 mins
Thursday, Sept 22
“Not only must we be good, but we must also be good for something.” - Henry David Thoreau
Upcoming:
Fall Social Event!
Our very own Jay Moye is playing a show next Saturday, Sept 24th at One World Brewing from 5-8:00. If you’ve never heard Jay play, well, you’re in for a real treat, hope to see ya’ll there!
https://oneworldbrewing.com/event/doss-church-the-unholy-noise-2022-09-24/
Strength
3 rounds for quality of:
5 L/5 R Front Rack Split Squats, pick load @4211
Rest 1 min
5 L/5 R Rear Foot Elevated Dumbbell Romanian Deadlifts, pick load @6011
Rest 1 min
WOD
"Nitrous"
For time:
Row, 1000 m
50 Thrusters, 95/65 lbs
REBUILD
3RFQ
10-14 Landmine Rows @21X1
20 SA KB Swing
10-20 GHD Sit-Ups @21X1 (20 Weighted Sit-Ups @21X1)
Wednesday, Sept 21
“Don’t speak unless you can improve upon the silence.” - Jorge Luis Berges
Hey…it’s cooler outside, time to get everyone together!! This Saturday, 5pm, at One World West Brewing, let’s gather as a community and watch PF member Jay Moye’s band play outside. It should be a fun, casual chance for us to hang out, hear some awesome music, have a beer (or not) and see everyone in normal attire! Bring it!!
Two wod’s today!
WOD A
AMRAP 15 mins: Rows, Box Jumps, and Dumbbell Push Press
Complete as many rounds as possible in 15 mins of:
Row, 500 m
10 Box Jumps, 24/20 in
10 Dumbbell Push Press, 50/35 lbs
Athlete Instructions
Box Jumps- step down
Rest 5 minutes and when the clock reaches 20:00, complete B...
WOD B
AMRAP 15 mins: Assault Bike Calories and Wall Balls
Complete as many rounds as possible in 15 mins of:
30/20 Assault Bike Calories
20 Wall Balls, 20/14 lbs
Tuesday, Sept 20
“Great effort is required to arrest decay and restore vigor.” - Horace
Strength
4 rounds for quality of:
8 Tempo Romanian Deadlifts, pick load @30X1
Rest 45 secs
10 L/10 R Russian Step-ups
Rest 45 secs
8x 4-Count Squat Compressions @2222
Rest 45 secs
WOD
For time:
Run, 800 m
80 Alternating Dumbbell Reverse Lunges, pick load
Run, 800 m
*Alternating Dumbbell Reverse Lunges- held in farmer carry
Rebuild
3 RFQ
20 Russian Twists
20 DB Reverse Lunges @ 2111
20 Windshield Wipers
20 Banded Pull-Aparts
Monday, Sept 19
“Most folks are about as happy as they make up their minds to be.” -Abraham Lincoln
Strength
5 Tempo Shoulder Press, pick load @20X1
Every 2 mins for 10 mins ( 5 sets )
WOD
Complete as many rounds as possible in 12 mins of:
6 Strict Handstand Push-ups (DB Shoulder Press)
9 Ring Dips (Box Dips)
12 Toes-to-bars (V-Ups)
Saturday, Sept 17
“Art is the act of triggering deep memories of what it means to be fully human.” ― David Whyte
Upcoming:
Fall Social Event!
Our very own Jay Moye is playing a show next Saturday, Sept 24th at One World Brewing from 5-8:00. If you’ve never heard Jay play, well, you’re in for a real treat, hope to see ya’ll there!
*Jay is also playing tonight (Friday) at Taco Billy!
https://oneworldbrewing.com/event/doss-church-the-unholy-noise-2022-09-24/
Rebuild
Every 1:30 for 18 mins, alternating between:
20 Prone Lying Banded Hamstring Curls @1010
10 Barbell Roll-Outs @3010
Superman Punch, 1 min
Every 2 mins for 18 mins, alternating between:
15 Glute Bridge, pick load
8 L/8 R Single Arm Kettlebell Rows, pick load @21X0
Side Plank, L 45 secs/R 45 secs
Community WOD
Guest Coach!
Chip Conrad @bodytribe
https://www.instagram.com/p/CiTKYqQvPhH/?hl=en
All are welcome.
No charge.
We will accept donations @pisgahfitness to offset the fee we’re paying Chip to come and coach today. No pressure. If you feel like donating, great, and thanks!
Friday, Sept 16
“Meditation is a social and political act. Listening and not-doing are actions far more powerful than most of us have yet begun to realize.” ― Joan Tollifson
Reminder:
We have guest coach Chip Conrad in town who will be leading out community WOD at 9:30. Whatever he has planned for us is a complete surprise and sure to be a BLAST! So don’t miss it!
WOD
“Kelly”
5 rounds for time of:
Run, 400 m
30 Box Jumps, 24/20 in
30 Wall Balls, 20/14 lbs
Thursday, Sept 15
“The meaning of life is whatever you ascribe to it.” - Joseph Campbell
Strength
Every 1:30 for 18 mins, alternating between:
12 Dumbbell Death Marches, pick load @3011
12 Barbell Hip Thrusts, pick load @20X1
Banded Palloff Hold, L 30 secs/R 30 secs
WOD
5 rounds for time of:
15/10 Assault Bike Calories
5 Burpees
10 Single Arm Dumbbell Snatches, pick load
REBUILD
3RFQ
8-12 KB High Pulls @2111
8-10 KB OHS @3111
10-14 DB Plank Pullthroughs (5-7 each arm)
Wednesday, Sept 14
“The world belongs to the energetic.” - Ralph Waldo Emerson
Strength
1 Clean & Jerk, pick load
Every 2 mins for 24 mins.
Athlete Instructions
Build to today’s heavy. If you’re feeling good, today is the day to push for a new 1-RM Clean & Jerk!
WOD
3 rounds for time of:
21/15 Row Calories
15 Pull-ups
9 Clean & Jerks, 135/95 lbs
Tuesday, Sept 13
“Human excellence is a state of mind.” - Socrates
Strength
Every 1:30 for 18 mins, alternating between:
10 Tempo Dumbbell Arnold Press, pick load @2111
8 Supinated Grip Bent Over Rows, pick load @21X0
10 Tempo Ab Wheel Roll Outs @3011
Side Plank, L 45 secs/R 45 secs
WOD
Complete as many rounds as possible in 12 mins of:
12 Front Squats, 115 / 75 lbs
12 Ring Dips
12 Toes-to-bars
Rebuild
3 RFQ
8-10 Cyclist Squats @2111
8-12 Dips @2111
8-12 Strict Knee Raises or V-Ups @2111
Monday, Sept 12
“If a person seriously proposes to go in for lifting heavy weights, they should make a point of practicing certain lifts every day. This daily practice is essential to the achievement of any real success.” - Arthur Saxon
Strength
Take 15 min to complete your heaviest 2 rep Bench Press for today.
WOD
Complete as many rounds as possible in 5 mins of:
3 Deadlifts, 275/185 lbs
7 Push Press, 115/75 lbs
Athlete Instructions
Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and faster.
Saturday, Aug 10
“Never let fear determine who you are. Never let where you’re from determine where you’re going.” -Constantine “Cus” D’amato
Rebuild
Every 1:30 for 18 mins, alternating between:
20 Prone Lying Banded Hamstring Curls @1010
10 Barbell Roll-Outs @3010
Superman Punch, 1 min
Every 2 mins for 18 mins, alternating between:
15 Glute Bridge, pick load
8 L/8 R Single Arm Kettlebell Rows, pick load @21X0
Side Plank, L 45 secs/R 45 secs
Community WOD
At 0:00, begin:
1 mile odd object relay (partners) or 1 mile odd object run (individual)
Partners will take turns running building laps or 400m runs, handing off an odd object (medball, dball, sandbag, bumper plate, kb, etc.). One partner runs with the object while the other rests.
If you finish before the 10:00 clock, you can rest before part B.
At the 10:00 mark:
AMRAP 8
20 Front Squat
20 Shoulder-to-Overhead
40 Sit-ups
One partner working at a time, the barbell is not allowed to touch the ground. One partner will need to actively hold the barbell while the other completes sit-ups. Any time the barbell hits the ground, teams must stop and complete 20 synchronized burpees before resuming the workout.
Individuals are allowed to drop the bar for their sit-ups!
At the 20:00 mark:
Odd object post run relay
Teams must complete 6 post runs with their odd object, alternating trips. Each athlete will make 3 post runs. Each post run should start from the building.
Friday, Aug 9
“In the end, we have nothing to loose by opening our hearts.” - Dzogchen Ponlop Rinpoche
Strength
3 Deadlifts, 75% 1RM
Every 2 mins for 16 mins.
WOD
4 rounds for time of:
Assault Bike 20/15
30 Kettlebell Swings, 24/16 kg
Thursday, Sept 8
“I’m not for everyone. I’m barely for me.” - Marc Maron
Strength
Every 2 mins for 18 mins, alternating between:
8 L/8 R Tempo Bulgarian Split Squats, pick load @3111
max rep Strict Pull-ups, 1 min
max rep Kettlebell Side Bends, pick load, L 45 secs/R 45 secs
WOD
For time:
Row, 1000 m
20 Burpee Over Rowers
40 Push Press 95/65
Rebuild
3 RFQ
12-14 DB Push Press @21X1
20-30 Russian Twists
10-14 Goblet Cossack Squat @2111
Wednesday, Sept 7
“One day I will find the right words, and they will be simple.” - Jack Kerouac
Strength
1 Clean & Jerk, pick load
Every 2 mins for 20 mins.
Athlete Instructions
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.
WOD
9-6-3 reps, for time of:
Snatch, 155/110 lbs (Rx+: 185/135)
Burpee Box Jump Over, 30/24 in
Time cap: 7 mins
Athlete Instructions
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.