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Todays WOD – 29 October 2021

Stretch Mobility   Barbell Warm Up  Good mornings / Single Leg RDL  /  Press Behind The Back   Strength Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps *Increase weight as reps dropping

Crossfit Skirmish28 October 2021

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Todays WOD – 28 October 2021

Dynamic Warm Up   Conditioning  AMRAP 10:00 1,600 Meter Run Max Calorie Echo Bike Rest 4 Minutes AMRAP 8:00 1,200 Meter Run Max Calorie Echo Bike Rest 3 Minutes AMRAP 6:00 800 Meter Run Max…

Crossfit Skirmish27 October 2021

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Todays WOD – 27 October 2021

Barbell Warm Up AMRAP 5 5 Deadlift 5 Muscle Clean 5 Front Squat 5 Shoulder Press   Weightlifting  Complex Power Clean + Front Squat + Jerk   WOD For Time : 1 Round of "Macho…

Crossfit Skirmish26 October 2021

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Today WOD – 26 October 2021

Warm Up  Scapular Pull Ups Down Up Dumbbell Snatch   Skill Strict Pull Ups   WOD AMRAP 20: 5 Strict Pull-ups 10 Alternating Single Dumbbell Power Snatches 32 / 22.5 kg 15 Lateral Dumbbell Burpees

Crossfit Skirmish25 October 2021

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Todays WOD – 25 October 2021

Dynamic Warm Up   Movement's  KB Swings / Front Rack Reverse Lunges   Conditioning EMOM 40 16 / 14 Cal Ski 16 / 14 KB  Swings 18 / 15 Bike 18 / 15 Front Rack…

Crossfit Skirmish24 October 2021

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Todays WOD – 23 October 2021

Warm Up  Run 1-000m - Bike 2-000m   Movement DB Devil Press   WOD AMRAP 7 12 DB Box Step Up 12 DB Single Arm Clean & Jerk -Rest 3:00- AMRAP 7 12 Box Jump…

Crossfit Skirmish22 October 2021

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Today’s WOD – 22 October 2021

Snatch Warm Up Shrug / High Pull / Muscle Snatch / OH Snatch   Weightlifting Squat Snatch 3-2-1-2-3   WOD 9-6-3 Snatch 60/40kg 15-21-27 C2B / Pull Ups  

Crossfit Skirmish21 October 2021

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COMP WOD – 21 October 2021

Day 2)   Warm Up   3rds 300m row 20 band pull aparts 10 single arm upright row (each arm)   Strength/Skill   5x1 Deadlift – 85%   3x 0:40 on 0:20 off HSPU  …

Crossfit Skirmish21 October 2021

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Todays WOD – 21 October 2021

Warm Up 2:00 Bike 2:00 Double Unders   Movement  Wall Ball   WOD 10 Rounds Every 3:00 500m C2 Bike 30 Double Unders 15 Wall Balls

Crossfit Skirmish20 October 2021

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Barbell Club – 20 October 2021

Barbell Club “Clean & Jerk “ Warm Up : Clean Pull Muscle Clean Front Squat Jerk Part A) Complex 5 Sets Hang Squat Clean + 2 Front Squat Part B) Complex 5 Sets 2 Push…

Crossfit Skirmish20 October 2021

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Today’s WOD – 20 October 2021

Aerobic Capacity Week 8 Running Dynamic Warm Up    Part A Run 1600m Fast Rest 3min Cadence Work  Part B 10 Times Run 30 sec Cadence • 180-185 spm Recover 30 sec Walk or light jog…

Crossfit Skirmish19 October 2021

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COMP SKIRMISH – 19 October 2021

Gymnastics Bias   Week 9   Day 1)   Warm Up   3rds 300m ski 20 band pull aparts 10 single arm upright row (each arm)   Strength/Skill   5x1 Front Squat – 85% of…

Crossfit Skirmish19 October 2021

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Today’s WOD – 19 October 2021

Warm Up 3 Rounds 50 Double Unders 25 Sit Ups   Gymnastic Warm Up Working on Toes To Bar   WOD 5 Rounds 9 -T2B 6 -Burpee Over The Bar 3 -Power Clean 1:00 Rest…

Crossfit Skirmish18 October 2021

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Today’s WOD – 18 October 2021

Warm Up  2 Sets 1:30 Row 15 Strict Press Weightlifting Push Jerk 3-2-1-2-3   WOD 50-40-30-20-10 Push Press Calorie Row RX 40/25kg

Crossfit Skirmish17 October 2021

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Today’s WOD – 16 October 2021

Warm Up  1000m Run 2 Sets : 10 Good Mornings 10 Single Leg RDL   Strength  Deadlift   WOD 21 Deadlift 21 Burpee Over The Bar 800m Run 15 Deadlift 15 Burpee Over The Bar…

Crossfit Skirmish15 October 2021

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Today’s WOD – 15 October 2021

Stretch & Mobility Dynamic Warm Up    Conditioning  10 Rounds 0:00 - 1:00 Row 1:00 - 2:00 Ski 2:00 - 3:00 Bike 3:00 - 4:00 Rest

Crossfit Skirmish14 October 2021

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Today’s WOD – 14 October 2021

Warm Up  Scapular Pull Ups Push Press ( empty bar )   Weightlifting Thrusters *Working on single heavy lift WOD 10 Thrusters  70/45kg 5 Round of Cindy Rest 1:00 12 Thrusters  60/40kg 4 Round of…

Crossfit Skirmish13 October 2021

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Today’s WOD – 13 October 2021

Aerobic Capacity Week 7 Running Dynamic Warm Up    Part A Run 1600m Fast Rest 3min Cadence Work  Part B 12 Times Run 30 sec Cadence • 175-188 spm Recover 30 sec Walk or light jog…

Crossfit Skirmish12 October 2021

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Today’s WOD – 12 October 2021

Warm Up 5 Sets Rowing Up 100m (every m over or under Burpee Over the bar )   Movement's Dumbbell Hang Power Snatch   WOD 100/80 Calorie Row 50 Dumbbell Hang Power Snatches 22.5 / 15…

Crossfit Skirmish11 October 2021

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Today’s WOD – 11 October 2021

Barbell Warm Up Power Clean + Front Squat Gymnastic Warm Up  Toes to bar & Double Unders   WOD 3 Rounds ( Every 4:00 )   0:00 - 4:00 25 T2B 50 Double Unders 15…

Crossfit Skirmish10 October 2021

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COMP SKIRMISH – 9 October 2021

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Crossfit Skirmish9 October 2021

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Today’ WOD – 9 October 2021

Mobility & Stretch  Warm Up 10 - Single Leg RDL ( Left ) 10 - Down Up to the plate 20kg 10 - Single Leg RDL ( Right )   WOD 21 Deadlift - 21…

Crossfit Skirmish8 October 2021

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Today’s WOD – 8 October 2021

Warm Up 2-4-6-8-10 Scapular Pull Ups Muscle Clean & Strict press   Weightlifting Hang Power Clean & Jerk   WOD AMRAP 7: Max Rounds of "DT" 55 / 35 kg 1 Round of "DT": 12…

Crossfit Skirmish7 October 2021

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Today’s WOD – 7 October 2021

Warm Up 5min 30sec D.U on 30sec Rest   Gymnastic Warm up Progressing Toes To Bar   CONDITiONING 3000 m Ski 300 Double Under 100 Toes To Bar

Crossfit Skirmish6 October 2021