WOD / Blog
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 […]
08 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!
07 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Power Clean 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. 5 Rounds: 30 Seconds Max Effort Power Cleans (80%) 30 Seconds Rest Stimulus/Focus: Accumulate as many power cleans as possible in 30 seconds at 80% of your heaviest lift from today. These do not have to be […]