Category Archives: WOD

11/2/2024 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 135/90#
50 T2B
50 Double Dutch Burpees
30 Power Snatches (increase by rd)

WOD Notes: Goal is sub 40 minutes. T2B sub = T2R, GHD SU, weighted SU, or leg raises. Burpees will be done at the same time. PS = M: 115/135/155#, F: 75/95/105#. Try to pick a weight for the sled where you can alternate between jogging/walking (you should not be walking the whole thing).

Announcement
2nd Annual Spring Mount Ruck is Saturday 11/9 @ 8am. An email was sent out with some of the details. Please let me know if you didn’t get it! Donations are welcomed, which will go to a Local Vet. If you have a pair of light DB’s please bring them with you in your backpack. 

10/31/2024 – Happy Halloween!

Strength
a) Hang Cluster – 5×2, 5×1 (work up to a heavy double & single)
b) 30 Sec Hollow Rocks x 8 sets (advanced = hold 5-15# plate OH)
—Superset a/b every 2 minutes. The last 2 singles will be stand alone with no part (b).

Conditioning
1-10 Reps of:
DB Thrusters 50/35#
C2B Pull-ups
***Run 100m after each round

WOD Notes: Goal is 11-15 minutes. Thrusters should be unbroken every round if possible. C2B sub = chin over bar or banded. You may have to break up the pull-ups after round 5-6. 

Assistance
a) L-Sit/Tuck – 6×45 Sec (2 Min rest between)
b) BB Bent-over Rows (supinated) – 4×10

10/30/2024 – WOD

Strength
a) Deadlift – 5×5 @ 75-80% (no touch n go) – heavier than last wk
b) DB Bench Press – 5×8 (heavier than last wk)
—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
8 RFT
3 Wall Walks (RX+ = 4)
5 Dball/Bag Over Shoulder 125/90#
15/12 Cal Ski

WOD Notes: Goal is 15-20 minutes. WW sub = 2 Wall Walks or 24-30 Shoulder Taps. Dball/bag should be a little lighter than normal so you can go through the 5 reps quick. 

Assistance
a) EZ Bar Skull Crushers – 4×12 (heavy – slow eccentric)
b) GHD Sit-ups – 8×15 —rest 45 sec between

10/29/2024 – WOD

Strength
a) 5 Push Press + 5 Push Jerks x 5 Sets @ 70-75% of PP
b) GHR (4×8-12) or Hamstring Sliders (4×15-18)
—Superset a/b every 3:30

Conditioning
18 Min AMRAP w/ Partner (interval style)
3 Clean n Jerk (increase 10/5# every 2 rds)
12/10 Cal Row

WOD Notes: Goal is to get 9+ rounds each. Start @ 65% of CnJ & increase every 2 rounds per person. RX starting weights would be 185/125#. SPRINT the row each round since you have built in rest!

Assistance
a) DB Lateral Raises – 4×12 (pause + slow eccentric)
b) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Sets

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)