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10/28/2024 – WOD

Strength
a) Back Squat – 5×5 @ 80% (heavier than last wk)
b) DB Pull-over (1 DB) – 5×10
—Superset a/b every 3:30

Conditioning
For Time
40/32 Cal Bike
150 Double Unders
40 Devil Press 45/30#
150 Double Unders
40/32 Cal Bike

WOD Notes: Goal is 14-18 minutes. DU sub = 75-100 DU, 2x singles, or 300ft versa. DP should feel a little lighter, since I want you to be able to move through the 40 reps slow/consistently.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) One Arm High Pulls – 4×12 each arm

REMINDER
Breast Cancer Fundraiser is Friday November 1st! It starts off with Ladies WOD from 5:30-6:30pm. Happy Hour & Raffles will start at 6:30pm. All are welcome so invite anyone & everyone! 
Raffles include:
1 Month Free Rage Membership
Brothers Kershner    Java’s Brewing
Blossom Cafe         KI Design
Fishing Charter     Lowe’s
Flawless Beauty     Marissa Przegon Photography
Floral & Hardy     Scoop Happy
Grand Fromage    Sherwin Williams
Grubes Firewood & Delivery     Skippack Sweet Spot
Hazel Mac    Stable 12
In Touch Massage    Style Krafters
Italian Market     Sweet Aloha
Raw Replenish     Time Out
Twin Ponds Golf     Well Fed
****And many more!!
—There will be food from Collegeville Italian Bakery & some treats. It’s also BYO.

10/26/2024 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Row
14 Wall Walks  (RX+ = 18)
6 (5 Hang Power Cleans + 6 FR Lunges) -increase by rd

WOD Notes: Goal is sub 40 minutes. You may break up the work as needed. WW sub = 4-6 rd, 10 shoulder taps/WW, or 3 burpees/WW. RX weights = M: 155/165/175/205#, F: 105/110/115/135#. Try to make a big jump from round 3 to 4 at the end if possible. 

10/24/2024 – WOD

Strength
a) Deadlift – 5×6 @ 75-80% (no touch n go)
b) DB Bench Press – 5×10 (heavy)
—Superset a/b every 3:30. Lower bar under control & pull from a dead stop for part (a). Partner up with someone for the DL to save time.

Conditioning
18 Min AMRAP – Max Cal Ski w/ Partner
ODD Rounds = 100 Yard Farmers Carry (heavy)
EVEN Rounds = 15 Box Jump Overs 30/24″ (high box)
***Score = Total cals between you & partner (do not reset monitors)

WOD Notes: At 3.2.1 Rage, Partner A will Ski, while Partner B does the Farmers Carry (far curb across the street & back). Once they get back, you will switch. The next round partner B will do 15 BJO & then go to ski when finished. Pattern for Partner A = Ski, FC, Ski, BJO. Repeat until 18 minutes is up. Plan on doing around 4 rounds of that sequence. FC = 70/53# KB (you may use DB’s too – please don’t drop rubber DB outside!

Assistance
a) L-Sit/Tuck – 8×30 Sec (90 Sec rest between)
b) DB Lateral Raise + Front Raise – 4×10 (1 Lateral + 1 front = 1 rep)

10/23/2024 – WOD

Strength
Clean n Jerk – 1 EMOM x 6, 1 Every 90 Sec x 6
—Start @ 65% & build to a heavy single by the end

Conditioning
4 RFT
6 Push Press + 6 Push Jerks 165/105#
2 Rope Climbs 15ft (1 Legless + 1 w/ legs)
400m Run

WOD Notes: Goal is 12-16 minutes. BB = 65% of Push Press. Try to do the PP & PJ unbroken or in 2 sets. RC sub = climb w/ legs for both reps, climb 12ft, 15 RR, or 4 up/downs. 

Assistance
a) EZ Bar Skull Crushers – 4×10 (heavy – slow eccentric)
b) GHD Sit-ups – 10×12 (weighted) —rest 30 sec between

10/22/2024 – WOD

Strength
a) Back Squat – 5×6 @ 75% or Work up to a heavy single if you missed last week
b) DB Bent-over Rows – 5×8 (each arm) -pause @ control descent
—18 Min Clock to get this work done. Superset a/b as needed.

Conditioning
6 RFT
15 Wall Balls 30/20# to 10/9.5ft
12 T2B
15/12 Cal Bike

WOD Notes: Goal is 13-17 minutes. WB should be unbroken! T2B sub = T2R, knee raises, GHD SU, or weighted sit-ups. Reset the monitors every round on the bikes. 

Assistance
a) DB Pull-over (2 DB’s) – 4×12
b) Hollow Rocks – 30 Sec on / 30 Sec off x 10 Sets

10/21/2024 – WOD

Strength
Snatch – 1 EMOM x 12 (full is preferred if you have the mobility)
—Start @ 65% & work up to a heavy single. Take extra time at the end of EMOM if necessary.

Conditioning
10 RFT – “Open WOD 20.1”
8 Power Snatches 95/65#
10 Bar Facing Burpees

WOD Notes: Goal is 12-17 minutes. Try to jump over the bar if you physically can! You should be able to touch n go majority of the reps, since it should feel light! If you’re loading 95# on the bar, use a 15# & 10# plates.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) EZ Bar Bicep Curls  – 5×10 (heavy)

10/19/2024 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Bike
40 C2B Pull-ups  (RX+ = 20 Bar MU)
30/24/18 by rd Clean n Jerk (60/65/70%)

WOD Notes: Goal is sub 35 minutes. C2B sub = banded pu or lat pulldowns (pulley). CnJ should be singles the entire WOD. First round should be quick singles, 2nd Round slower singles, and 3rd round take your time to set up before each rep.

10/17/2024 – WOD

Strength
a) Back Squat – Work up to a heavy single (2×5 @ 70-75%, 1×3 @ 80%, 1×2 @ 85%, 3×1 @ 90%+)
b) DB Pull-overs (2 DB’s) – 4×12
—20 Min Clock to get all this work done. Superset a/b in the beginning when squats are lighter.

Conditioning
90 Sec AMRAP x 12 w/ Partner (interval)
10 Bulgarian Split Squats (5R + 5L) – Build each set
1 Rope Climb 20ft
Max Cal Ski

WOD Notes: Score = total cals. Goal is to have at least 30 sec/rd to ski. You don’t have to sprint through the BSS (hold 2 KB/DB’s at your side). First set can be light, but build to a heavy set by the end!! RC sub = Climb 12-15ft or 10 Ring Rows. SPRINT the SKI!

Assistance
a) L-Sit/Tuck – 6×40 Sec (2 min rest between)
b) DB Lateral Raises – 4×12

10/16/2024 – WOD

Strength
a) Bench Press – Work up to a heavy single, 2xME @ 70% (8-12)
b) GHR (4×12) or Hamstring Sliders (4×18)
—18 Min Clock to get this work done

Conditioning
5 RFT
10 Deadlifts @ 55%
10 GI Janes
Buy Out: 1200m Run

WOD Notes: Goal is 12-15 minutes. RX for DL (55%) is around 255/165#. The couplet is meant to be relatively fast where you finish between 7-8 minutes. Pick a bar above your reach if you can do a strict pull-up.

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 10×10 (weighted) —rest 30 sec between

10/15/2024 – WOD

Strength
2 Snatches Every 1:15 x 10 Sets @ 65-85%
—Build to a heavy double by the end. You should be squatting if OH mobility allows you to get comfortable in the bottom of the squat.

Conditioning
14 Min AMRAP Ladder
10 Double Unders
1 Dball/Sandbag Over Shoulder 150/115#
20 Double Unders
2 Dball/Sandbag Over Shoulder
30 Double Unders
3 Dball/Sandbag Over Shoulder
***10/8 Cal Row to start each round

WOD Notes: Goal is to get to the round of 10/8Row/80 DU/8 Dball. DU sub = 2x singles or 2x versa FT. The WOD starts with the Row & reset monitor every round. Sandbag/ball should be heavy since you’re not doing a lot of reps in a row!

Assistance
a) DB Bent-over Rows – 5×8 (each arm) -pause & control descent
b) Hollow Rocks – 45 Sec on / 45 Sec off x 10 Sets