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WOD Archives - Page 14 of 114 - Our Crew Fitness
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072316

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 7×2 back squat – 9 of 13 (7 sets of 2 reps, same weight across, approximately 85-95% of max). Super Set: 7×4 half kneeling single arm…

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072216

Context:  Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: None (list of fun games to play here) Strength: 1-1-1-1-1-1-1 Deadlift (7 sets of 1 rep, adjust and increase weight with each set). Metabolic Conditioning: “Short Swabbie” For time Rope climb (4 reps, 2 reps,…

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072116

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (70-85%) 3 rep overhead squat out of the rack. People looking for more volume can do 7 minutes of 3 reps on the minute…

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072016

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up. Strength: 3-2-2-2-1-1-1-1 Split Jerk (adjust and increase weight with each set) Metabolic Conditioning: “Bad Moon Rising“ 7 minute AMRAP (as many rounds…

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071916

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working on max depth handstand push ups for sets of 3 reps. Metabolic Conditioning: “Mind the Wake” For time. Row (Performance: 1500m, Athletic*: 1300m, Health: 1000m) then 4 rounds of:…

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071816

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: 5 sets of 3 ‘ring outs‘ (Think ‘ab wheel’ on the rings) Strength: 8×1 back or box squat – 8 of 13 (8 sets of 1 rep, same weight across, approximately 85-95% of max).…

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071716

Context: Practice Mobility: Hip (playlist video here) Strength: 2-2-2-2-2-2-2 Power Clean (7 sets of 2 reps, increasing weight to max). Super Set: 7×3 strict handstand push-ups for depth (or whatever progression toward HSPU that makes sense) Metabolic Conditioning: “Wayward Son“ 7 minute AMRAP (as many…

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071616

Context:  Competition Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging (75-90%) push jerk or split jerk out of the rack. Use jerk blocks if you have them.  Plan on hitting the final weight for…

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071516

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups. If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on efficiency and form.…

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071416

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  Perform at least 5 per side. Metabolic Conditioning: “Captain Jack Sparrow“ For time. 1000m Row 25 Push Presses (40% of 1RM) 50’ Walking Lunge 25…

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