Blog

WOD – 23 December 2020

Stretch & Mobility  WOD 12 Days of Christmas presented by @SocialWod Complete in this order 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.  Burpee Bar Muscle Up  Thrusters 50/35kg  T2B  Power Snatch 50/35kgs  500m Ski / Row…

Crossfit Skirmish22 December 2020

Blog

WOD – 22 December 2020

Stretch & Mobility Snatch Warm Up  3 sets of 7 reps Snatch Shrug / Snatch High Pull / Muscle Snatch / Drop Snatch Weightlifting Power Snatch 1-1-1-1-1 WOD "ISA - BALL" 12 min AMRAP 3…

Crossfit Skirmish21 December 2020

Blog

WOD – 21 December 2020

Barbell Warm Up EMOM 5min 5 Thrusters (empty bar ) 5 Down Ups Strength Heavy Clusters 1-1-1-1-1 WOD 3 rounds of  "Crossfit Beep Test" 50 Cal Row 3 rounds of "Crossfit Beep Test" 50 Cal…

Crossfit Skirmish20 December 2020

Blog

WOD – 19 December 2020

Warm Up WOD AMRAP 27 COMP: 20 kb oh lunges 24/16kg 20 bar muscle-ups 20m handstand walk 20 kb hang power snatch 24/16kg 20 box jumps 30/24” 20 kb goblet squats 24/16kg 20 deficit handstand…

Crossfit Skirmish18 December 2020

Blog

WOD – 18 December 2020

Stretch & Mobility Conditioning 10 Round  1:00 Max Cal Bike Rest :30 sec Transition 1:00 10 Round 1:00 Max Distance Shuttle Sprint Rest :30 sec Transition 1:00 10 Rounds  1:00 Max Cal Ski Rest :30…

Crossfit Skirmish17 December 2020

Blog

WOD – 17 December 2020

Warm Up Row Intervals 5 sets 1:00 on :30 off WOD COMP On the 4:00 x 5 Rounds: 75 Double-Unders 20/18 Calorie Row 10 Front Rack Lunges (70 / 48 kg) RX On the 4:00…

Crossfit Skirmish16 December 2020

Blog

WOD – 16 December 2020

Weightlifting Warm Up  7 min AMRAP : 7 Deadlift 7 Power Clean 7 Front Squat 7 Shoulder Press   Clean and Jerk On the 2:00 x 5 Sets: 5 Deadlifts 3 Hang Power Cleans 1…

Crossfit Skirmish15 December 2020

Blog

WOD – 15 December 2020

Stretch & Mobility Strength : Stamina Squats On the Minute x 14 (7 Rounds): Min 1 - 2 Front Squats Min 2 - 4 Back Squats WOD 3 rounds 21 Toes to Bar 15 Bar Facing…

Crossfit Skirmish14 December 2020

Blog

WOD – 14 December 2020

Warm Up : Tabata : Row Double Unders Skill : C2B Pull Ups WOD COMP ( weighted vest ) 2K Row 200 DU 12 Rounds of "Heavy Cindy" RX : For Time: 2K Row 200…

Crossfit Skirmish13 December 2020

Blog

WOD – 12 December 2020

Saturday Fun with @SocialWOD Team Chipper ( Using individual bar and safe distance ) 150 D.U / Singles Each 100 Snatch 150 Cal Ski or Bike or Row 150 D.U / Singles Each 100 Cleans…

Crossfit Skirmish11 December 2020

Blog

WOD – 11 December 2020

Gymnastic Warm Up  7min : Wall Walk Up - HS Hold - HS Shoulders Taps Skill HS Walk Gymnastic Conditioning COMP 12 Round ( Every 2:00) 20 cal Row - 10m HS Walk RX 12…

Crossfit Skirmish10 December 2020

Blog

WOD – 10 December 2020

Stretch Mobility Deadlift 1-1-1-1-1 WOD "Loch Ness Monster" For Time: 50 DB Single Arm Thrusters 50 Box Jumps 50 DB Single Arm Thrusters *On the Minute - 5 Deadlifts COMP Thrusters - 25/17 kg Box…

Crossfit Skirmish9 December 2020

Blog

WOD – 9 December 2020

Stretch and Mobility ( 7-10min ) Skill of the Day Your Own Option Conditioning 10 Rounds In time cap of 3:00 25/20 Cal Bike 25/20 Ski Rest 2:00

Crossfit Skirmish8 December 2020

Blog

WOD – 8 December 2020

Stretch & Front Rack Mobility Strength Front Squat with 3 sec hold @ bottom 4-3-2-1-1 WOD For Time:  Part A 21 Front Squats , 21 Push Press 15 Front Squats , 15 Push Press 9…

Crossfit Skirmish7 December 2020

Blog

WOD – 7 December 2020

Warm Up Tabata “ Midline “ 8 Sets 20sec ON 10sec OFF Hollow Hold Arch Hold WOD For Time COMP 200 Double Under’s 50 Wall Balls 50 T2B 50 Wall Balls 50 T2B 200 Double…

Crossfit Skirmish6 December 2020

Blog

WOD – 5 December 2020

Snatch Warm Up  2 Sets : Empty Bar 7 Snatch Shrugs 7 Snatch High Pull 7 Muscle Snatch 7 Snatch Drop 7 OHS   Weightlifting COMP & RX “Squat Snatch” INT “Power Snatch” Work on…

Crossfit Skirmish4 December 2020

Blog

WOD – 4 December 2020

Stretch & Mobility  Warm Up 3:00 Easy Pace Row  2:00 Medium Pace  1:00 Hard Pace Row GOLF 1:00 Work / 1:00 Rest 18 Rounds (Holes on a Golf Course) Male. Female. Points. >335m Eagle >295m.…

Crossfit Skirmish3 December 2020

Blog

WOD – 3 December 2020

Warp Up Chelsea  EMOM 6 5 Pull Ups 10 Push Ups 15 Air Squats   Weightlifting Thrusters 3-2-1-1-1   WOD A.AMRAP 5: Buy-In: 150 DU 10 Pull Ups 15 Trusters Rest 3 mins AMRAP 5:…

Crossfit Skirmish2 December 2020

Blog

WOD – 2 December 2020

Stretch & Mobility Skill : HS Walk Power Clean Weightlifting Conditioning 27-21-15-9 Power Clean 15 Burpee Over the bar after each round Rest 5 min Gymnastics Conditioning For Time: 27-21-15-9 Kettlebell Swings 15m Handstand Walk…

Crossfit Skirmish1 December 2020

Blog

WOD – 1 December 2020

Warm Up 3 sets 10 Hollow Rocks 10 Jumping Lunges 10 Swings WOD 4 Rounds (New set every 7:00) 25/20 Cal. Row 15m Front rack Dumbbell Lunge 25 toes to Bar Comp 25/17kg Rx 22/15kg…

Crossfit Skirmish30 November 2020

Blog

WOD – 30 November 2020

CrossFit Total Day Test Week ( after 5 weeks of progression ) General Warm-Up 5 minutes of Row Then, 3 rounds with an empty barbell of: 5 Deadlifts 5 Power Cleans 5 Should Presses 5…

Crossfit Skirmish29 November 2020

Blog

WOD – 28 November 2020

Fun Day WOD ( for time ) Annie + DB Randy + Karen  “Annie”  50-40-30-20-10 Double Under’s Ball Sit Ups Comp & Rx : Med Ball Sit Ups INT : Singles / Abmat Sit Ups…

Crossfit Skirmish27 November 2020

Blog

WOD – 27 November 2020

Shoulders Mobility Strength Shoulder Press 5x10 @50-60% New Set Every 2:00 WOD Every 90sec for 10 Rounds 3 - Power Snatch  3 - Power Clean & Jerk *single barbell @ 50-60% from snatch 1RM *focus…

Crossfit Skirmish26 November 2020

Blog

WOD – 26 November 2020

Stretch and Mobility Conditioning 6 Rd ( 3:00 per round ) RX / INT 24/18 Burpee Over The Row Max Distance Row Rest 1:00 min 21/15 Burpee Over The Row Max Distance Row Rest 1:00…

Crossfit Skirmish25 November 2020