WOD - Class Programming
Sunday, May 11
“The life you have led doesn’t need to be the only life you have.”
—Anna Quindlen
Strength/Skill
For quality:
80 Hollow Rocks
80 Med Ball Sit-Ups (Abmat Sit-Ups)
Athlete Instructions
Accumulate, partitioning as needed, not for time.
60-80 reps.
Movement Demos
WOD
3 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees
1200m Echo Bike
Cool Down
Low back/mid-back foam roll and cobra
Pigeon
Saturday, May 10
“Conditions are never perfect. ‘Someday’ is a disease that will take your dreams to the grave with you. … If it’s important to you and you want to do it ‘eventually,’ just do it and course correct along the way.”
—Tim Ferriss
WOD
3 rounds, 1 min per station, for max reps of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Athlete Instructions
Scaling
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.
Scaling:
Reduce the loading of the barbell and medicine ball.
Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.
In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.
Friday, May 9
“It’s always better to be at the bottom of a ladder you want to climb than at the top of the one you don’t.”
—Martin Freeman
Warm-up
AMRAP 8’
40 seconds of biking, jogging or rowing
10 m high knees
10 m butt kicks
6 steps of walking lunges
6 glute bridges
Strength/Skill
3 rounds for quality of:
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
3 sets of 8-12 reps for each.
Movement Demos
WOD
AMRAP 30
35 Bike Cal
30 Push-Ups
25 Toe To Bar (Knee Raises - V-ups)
20 Single Arm KB Hang Clean (10R/10L)
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.
Thursday, May 8
“When you find an idea that you just can’t stop thinking about, that’s probably a good one to pursue.”
—Josh James
Strength/Skill
5 rounds for quality of:
15 Ring Rows
20 Weighted Reverse Lunges, pick load
Side Plank, L 30 secs/R 30 secs
That’s 100 weighted lunges. Stay light for this or even bodyweight.
Make the ring rows difficult but no more than 2 sets.
WOD
5 rounds for time of:
Jump Rope, 1 min
Farmer Carry, pick load, 50 m (HEAVY!)
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Wednesday, May 7
“Gratitude is not only the greatest of virtues, but the parent of all the others.”
—Marcus Tullius Cicero
Warm-up
2 sets, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of lateral lunge steps
10 hip & back extensions
1 x Snatch Warm Up with empty bar
Strength/Skill
(Superset)
Bench Press 8-8-8-8-8
Upright Row 12-12-12-12
Athlete Instructions
You choose the load and the equipment (dumbbells, kettlebells or barbell).
Movement Demos
WOD
Power Snatch 1-5-10-15
Athlete Instructions
Complete as-
Work up to a Heavy Single, then:
5 reps @ 90%
10 reps @ 80%
15 reps @ 70%
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side
Tuesday, May 6
“I always prefer to believe the best of everybody, it saves so much trouble.”
—Rudyard Kipling
Warm-up
3 rounds, not for time, of:
1 minute of easy rowing, biking or jogging
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
1 turkish get-up, R-arm, you choose the load
1 turkish get-up, L-arm, you choose the load
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
3-5 inchworm push-ups (see video below)
3-5 shoulder presses, empty/light barbell
3-5 push presses, empty/light barbell
Strength/Skill
3 RFQ:
Single Arm Dumbbell Shoulder Press x24 (12L/12R)
Movement Demos
Single Leg Dumbbell Deadlift x24 (12L/12R)
Movement Demos
WOD
15-12-9-6-3 reps, for time of:
Push Press, 65% 1RM
Pull-up
Rest 5 min, then:
15-12-9-6-3 reps, for time of:
Russian Kettlebell Swing, 70/53 lbs
Burpee
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Monday, May 5
“We are less bored than our ancestors were, but we are more afraid of boredom.”
—Bertrand Russell
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2-3 rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (Squat Therapy style)
10 hip & back extensions
30 seconds of banded marching
Strength/Skill
15 min to work to a heavy Back Squat single
WOD
As many reps as possible in 20 mins of:
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
2 Back Squats, 185/135 lbs
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
4 Back Squats, 185/135 lbs
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
6 Back Squats, 185/135 lbs
...
Continue adding 2 Back Squat reps each round until time expires.
Cool Down
Frog Stretch
Hold 1-2 minutes.
Calves & Foam Rolling
Sunday, May 4
“To bring about change, you must not be afraid to take the first step. We will fail when we fail to try.”
—Rosa Parks
Announcements:
Hi all, just a reminder to use the Push Press app to RSVP for classes and check to see if classes are happening.
We operate with a small-margin model so we can be affordable and accessible to as many people as we can, and all of our coaches work other jobs and have families or other obligations. Our coaches are told that if there are no RSVP’s 1 hour before a class, they should cancel it. That keeps our costs down, so we’re not paying a coach to supervise an empty class. RSVP’ing also really helps coaches plan classes better, as they have a rough idea of how many to expect, how they will use equipment, etc.
We recently switched to Push Press as it’s an easier, more intuitive app for athletes to use to RSVP and check schedules. If you’re having any difficulty accessing it or using it, please reach out.
Athletes, if you go to RSVP and the class is not there, it’s been cancelled. You are welcome to come anyway and do Open Gym!
If we have any RSVP’s, even one, a coach will show and lead.
I hope this clears up any confusion as we cancelled two classes this week, one for no RSVP’s and another because I was sick. We learned some people showed up anyway, and we hated to learn we didn’t have a coach for them.
This system is designed to try and best serve our staff and our members. I hope you understand and please send any feedback or suggestions. Thanks!
Open Gym members. Please check in when you’re at the space, either on your phone or on the iPad at the space. This helps us keep up with who is using the space and when.
Lastly, we love coffee and love providing local craft coffee in the mornings. We’re spending quite a bit of money now on it, which is fine. If you enjoy coffee and want to chip in, you can do so on the iPad and buy a cup of coffee (or two!) for $1. Thanks!
Strength/Skill
Renegade Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
For time:
40 Strict Knees-to-elbows (Kipping KTE - Knee Raises)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 Ring Dips (Toe Spot/Box Dips)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 Pull-ups (Toe Spot/Ring Rows)
Max Effort Air Bike Calories, 30 secs
-- then --
Rest 4 mins
-- then --
40 V-ups (Sit-Ups)
Max Effort Air Bike Calories, 30 secs
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
30 seconds Max Cals- 15 or more for Men; 12 or more for Women
More Likely time / rounds:
30 seconds Max Cals- 12 for Men; 8 for Women
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Saturday, May 3
“If everyone is thinking alike, then somebody isn’t thinking.”
—General George S. Patton
Announcements:
Hi all, just a reminder to use the Push Press app to RSVP for classes and check to see if classes are happening.
We operate with a small-margin model so we can be affordable and accessible to as many people as we can, and all of our coaches work other jobs and have families or other obligations. Our coaches are told that if there are no RSVP’s 1 hour before a class, they should cancel it. That keeps our costs down, so we’re not paying a coach to supervise an empty class. RSVP’ing also really helps coaches plan classes better, as they have a rough idea of how many to expect, how they will use equipment, etc.
We recently switched to Push Press as it’s an easier, more intuitive app for athletes to use to RSVP and check schedules. If you’re having any difficulty accessing it or using it, please reach out.
Athletes, if you go to RSVP and the class is not there, it’s been cancelled. You are welcome to come anyway and do Open Gym!
If we have any RSVP’s, even one, a coach will show and lead.
I hope this clears up any confusion as we cancelled two classes this week, one for no RSVP’s and another because I was sick. We learned some people showed up anyway, and we hated to learn we didn’t have a coach for them.
This system is designed to try and best serve our staff and our members. I hope you understand and please send any feedback or suggestions. Thanks!
Open Gym members. Please check in when you’re at the space, either on your phone or on the iPad at the space. This helps us keep up with who is using the space and when.
Lastly, we love coffee and love providing local craft coffee in the mornings. We’re spending quite a bit of money now on it, which is fine. If you enjoy coffee and want to chip in, you can do so on the iPad and buy a cup of coffee (or two!) for $1. Thanks!
Community WOD
Partner WOD - AMRAP 30
Buy In:
Post Run Relay
(Runner holding a dball. Each athlete completes 1 Odd Object Post Run)
Then, 4 Rounds:
One working, one resting
Partners switch at the top of each minute, picking up where the previous athlete left off
1 Rope Climb or 3 Rope Lowers
10 Devils Press
20 Row Cal
Cash Out:
Post Run Relay
Runner holding a dball. Each athlete completes 1 Odd Object Post Run)
Teams will continue on the final relay until time ends.
A team’s score is the number of completed post runs from the “Cash Out” segment.
Friday, May 2
“The meaning of life is to find your gift. The purpose of life is to give it away.”
—Pablo Picasso
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of banded steps forward and backward
5 hip & back extensions
1 x Clean Warm Up with empty bar (45/35)
-then-
2 rounds, not for time, with an empty/light barbell, of:
3 deadlifts, starting from mid-shin
3 hang muscle cleans, starting from just above the knee
3 front squats (2 seconds pause in the bottom of the squat)
3 hang squat cleans, starting from just above the knee
Strength/Skill
For quality:
10 L/10 R Single Leg Box Jumps, pick height
Athlete Instructions
Jump from single leg, land with both legs.
Movement Demos
WOD
1 Hang Squat Clean, pick load
Every 30 secs for 20 mins.
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Calves & Foam Rolling
Thursday, May 1
“What is harder than rock, or softer than water? Yet soft water hollows out hard rock. Persevere.”
—Ovid
Strength/Skill
Superset - 5 RFQ
Bench Press
X5 (@70%)
Landmine Twist
x12
WOD
Complete as many rounds as possible in 20 mins of:
15 Chest-to-bar Pull-ups
Dumbbell Overhead Carry, 50/35 lbs, 50 ft
30 AbMat Sit-ups
Dumbbell Front Rack Carry, 50/35 lbs, 100 ft
45 Box Step-ups, 24/20 in
Dumbbell Farmer Carry, 50/35 lbs, 150 ft
Cool Down
Banded Shoulder Work
Wednesday, April 30
“You never know what worse luck your bad luck has saved you from.”
—Cormac McCarthy
Warm-up
Not for time:
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 strict shoulder presses, empty/light barbell
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 push presses, empty/light barbell
1 minute of easy jogging, biking, or rowing
20 seconds of jumping jacks
5-7 push jerks or split jerks, empty/light barbell
Strength/Skill
Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Athlete Instructions
Goals
Super Fitness Robot:
Push Jerk or Split Jerk- 90% 1RM or more
Push-Press- 75% 1RM or more
Shoulder Press- 55% 1RM or more
More Likely: (consider scaling if this seems unrealistic)
Push Jerk or Split Jerk- 65% 1RM or more
Push-Press- 50% 1RM or more
Shoulder Press- 40% 1RM or more
Movement Demos
WOD
For time:
50 Burpee over Boxes 24/20
50/35 Bike Cals
Rest 5 min
Then:
35 Burpee over Box 24/20
35/25 Bike Cals
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Chest & Pec, hands behind
Hold 1-2 minutes.
Tuesday, April 29
“The minute you start caring about what other people think, is the minute you stop being yourself.”
—Meryl Streep
Warm-up
2 rounds not for time, of:
1-2 minutes of easy jogging, biking or rowing
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
-Then, once the 2 rounds have been completed-
EMOM 6’ of:
ODD: 10x10 m shuttle run (feel free to increase the distance to 10x12)
EVEN: 3-4 reps of the movement you will do in the workout (strict chest-to-bar pull-ups or any-style pull-ups or ring rows)
Strength/Skill
(After WOD - Superset)
Dumbbell Hammer Curl 10-10-10
Dumbbell Chest Fly 12-12-12-12
Movement Demos
WOD
Go Every 30 secs:
Sprint: 20x 55 yd
Each for time.
Rest as needed between efforts.
Athlete Instructions
Rest 5 mins before:
For time:
55 Strict Chest-to-bar Chin-ups
Movement Demos
Cool Down
Calves & Foam Rolling
Bar hang for lats & chest
Hold 1-2 minutes.
Monday, April 28
“Your mind will give back to you exactly what you put into it.”
—James Joyce
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
6 hip & back extensions
8 steps of walking lunges
8 squats (squat therapy style) (see video below)
8 glute bridges (empty/light bar)
8 knee push-ups (feel free to do regular push-ups from round 2)
4 deadlifts, starting from mid-shin (empty/light bar)
4 hang muscle cleans, starting from just above the knees (empty/light bar)
4 power cleans, starting from mid-shin (empty/light bar)
Strength/Skill
Deadlift 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Pec stretch, laying on side.
1-2 minutes per side.
Sunday, April 27
“With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose.”
—Wayne Dyer
Sunday Notes:
We do NOT have a coach for this Sunday’s 9:30am class, due to various conflicts. I’m posting the WOD here as folks are welcome to come to open gym and do this (or anything else).
Please also know we have rented out Pisgah to a private group that will be using the space from 3-9pm on Sunday. The space will not be available for open gym or workouts during that time.
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
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 sit-ups
8 shoulder presses (empty/light barbell)
WOD
For time:
10 Pull-ups
10 Shoulder Press, pick load (Push-Ups for athletes that did Saturday’s WOD. Rx+: Ring Push-Ups)
1 Run, 200 m (Stoplight Run or Post Run)
9 Pull-ups
9 Shoulder Press, pick load
1 Run, 200 m
8 Pull-ups
8 Shoulder Press, pick load
1 Run, 200 m
7 Pull-ups
7 Shoulder Press, pick load
1 Run, 200 m
6 Pull-ups
6 Shoulder Press, pick load
1 Run, 200 m
5 Pull-ups
5 Shoulder Press, pick load
1 Run, 200 m
4 Pull-ups
4 Shoulder Press, pick load
1 Run, 200 m
3 Pull-ups
3 Shoulder Press, pick load
1 Run, 200 m
2 Pull-ups
2 Shoulder Press, pick load
1 Run, 200 m
1 Pull-up
1 Shoulder Press, pick load
1 Run, 200 m
Athlete Instructions
For time, or not.
Pull-ups- any style.
Cool Down
Calves & Foam Rolling
Wall Shoulder Stretch
Hold 1-2 minutes.
Saturday, April 26
“Man is free at the instant he wants to be.”
—Various
Community WOD
Individual:
For time:
4 rounds of:
15 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Hang Power Cleans, 50/35 lbs
9 Dumbbell Push Jerks, 50/35 lbs
-- then --
Run, 800m
-- then --
50 Dumbbell Power Snatches, 50/35 lbs
-- then --
Run, 800m
-- then --
40 Dumbbell Clean & Jerks, 50/35 lbs
Partner:
(any split)
For time:
5 rounds of:
15 Dumbbell Deadlifts, 50/35 lbs
12 Dumbbell Hang Power Cleans, 50/35 lbs
9 Dumbbell Push Jerks, 50/35 lbs
-- then --
Run, 1 mi
-- then --
70 Dumbbell Power Snatches, 50/35 lbs
-- then --
Run, 1 mi
-- then --
40 Dumbbell Clean & Jerks, 50/35 lbs
Cool Down
Foam Roll, Banded Lower Body
Friday, April 25
“Do not bring people in your life who weigh you down. And trust your instincts … good relationships feel good. They feel right. They don’t hurt. They’re not painful. That’s not just with somebody you want to marry, but it’s with the friends that you choose. It’s with the people you surround yourselves with.”
—Michelle Obama
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
15 m high knees
10 lateral lunges (5 per side)
15 m butt kicks
10 squats (squat therapy style- see video below)
8-10 hip & back extensions
10 glute bridges (empty/light barbell)
30 secs of banded marching
5 broad jumps
Strength/Skill
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
WOD
4 RFQ:
Med Ball cleans (20/14) x 20
Russian Twist x 20
Side Plank x :45/each side
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Thursday, April 24
“If you want one thing too much it’s likely to be a disappointment. The healthy way is to learn to like the everyday things, like soft beds and buttermilk–and feisty gentlemen.”
—Larry McMurtry, Lonesome Dove
Strength/Skill
For quality:
10-9-8-7-6-5-4-3-2-1
Dumbbell Seal Rows, pick load
Strict Ring Dips (Toe Spot Dips, Bench Dips)
Movement Demos
Before WOD) - Pick 1 of the following:
A- 20 Wall Walks
B- Accumulate 4:00 Handstand Hold
C- 5x :40 on/:40 off Med Ball Sit-Ups
WOD
Each for distance:
Air Bike, 3x 30 secs
Rest 2 mins between efforts.
Cool Down
Banded Shoulders
Wednesday, April 23
“Everyone you meet in life is fighting a battle you know nothing about.”
—Various
Warm-up
AMRAP 10’ of:
40 seconds of rowing, biking or jogging (try to increase pace set after set)
15 m high knees
15 m butt kicks
6 russian kettlebell swings (light load recommended)
6 kettlebell bent over rows (6 repetitions per arm)
Strength/Skill
(After WOD)
Tempo Dumbbell Deadlift 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3-4 sets of 8-12 repetitions, Tempo 10.1.10.1.
Eccentric: 10 seconds
Pause in the bottom: 1 second
Concentric: 10 seconds
Pause at the top: 1 second
Movement Demos
WOD
Each for time:
Row 2000 m
Row 1000 m
Row 500 m
Rest at least as long as it took you to complete the previous distance.
Cool Down
Foam Roller, Back, lats, etc
Straddle Stretch
Hold 1-2 minutes.
Tuesday, April 22
“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?”
—Caroline Myss
Warm-up
Not for time:
3 minutes of easy jogging, biking or rowing
30 seconds of jumping jacks or single-unders
5 inchworm push-ups (see video below)
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
Strength/Skill
(Before WOD)
Tabata Box Jump, 24/20 in
The Tabata interval is 2 mins of work followed by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
(After WOD)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
30 Pull-ups (or 10 Bar Muscle-Ups)
-- then --
5 rounds of:
50 Jump Ropes
10 Burpees
-- then --
30 Pull-ups
Cool Down
Calves & Foam Rolling
Pec stretch, laying on side.
1-2 minutes per side.