WOD / Blog
15 November 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
14 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. WOD: Max Effort 2k Row Stimulus/Focus: You may set the damper wherever you like. Stay on the seat and hold onto the handle until you cross the finish line! Cool Down: ROMWOD
13 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 10 Minute AMRAP 5 Hang Clean and Jerk (115/75)(75/55)*Any style clean and any style jerk* 10 Back Squats (115/75)(75/55) 15 Toes to Bar Stimulus/Focus: Aim […]
12 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Work on cycling the barbell quickly. WOD: Six 3-Minute Rounds 20 Ab Mat Sit Ups 15 Air Squats 10 Handstand Push Ups Stimulus/Focus: These are six quick sprints! You will have a separate time for […]
11 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Get Ready to Workout! WOD: Small 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 Stimulus/Focus: Hero WOD time! This will be a grind. There […]
10 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Snatch 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (16 Minute Time Cap) 24-20-16-12-8-4 Alternating Dumbbell Snatches (50/35) Pull Ups Double Unders Stimulus/Focus: Complete the larger rounds of snatches and pull ups in 2 sets […]