Gymnastic / Barbell Warm Up WOD 12/10 Cal - Ski 8 - Thrusters 45/32kg 12/10 Cal - Ski 8 - HSPU
Crossfit Skirmish16 June 2022
Weekly Programme at #CrossFit Skirmish
Hips & Front Rack Mobility Warm Up :Tabata “Med Ball Clean” Front Squats 5 RM follow buy 2x5 @ 80% from 5 RM WOD AMRAP 18 18 Cal C2 Bike 15 Wall Balls 9/6kg …
Crossfit Skirmish14 June 2022
Warm Up Ski Shoulder Press 3x5 Push Press 3x3 Jerk 3x1 WOD 3 Rounds 21 DB Snatch 25/17kg 14 Toes To Bar 7 Wall Walk Rest 1:00
Crossfit Skirmish13 June 2022
Dynamic Running Warm Up EMOM 6 :30sec Double Unders :30sec Row Conditioning 1200m Run 2000m Row 300 Double Unders 1200m Run
Crossfit Skirmish12 June 2022
Warm Up 5min Ski ( you go I go ) Barbell & Gymnastic Warm Up : Pull Ups Thrusters Partner WOD 6 Rounds (Every 4 Minutes) 24 Chest to Bar Pull Ups 20 Cal Ski…
Crossfit Skirmish10 June 2022
Aerobic Capacity Running Warm Up Main Set 0:00-10:00 Run 1600 m Follow buy Cadence Work Sprints 10 Sets :30 sec run with average cadence 178-185 :30 sec rest Cool down 5min Easy Run
Crossfit Skirmish9 June 2022
Warm Up 2 Sets 10 Front Rack Lunges 10 Back Revers Lunges Front Squat 10 RM 5 RM WOD 21-15-9 Deadlift 120/80kg Bench Press 85/55kg
Crossfit Skirmish8 June 2022
Warm Up 3 Rounds 250m Row 50 Singles 5 Rope Pull Ups Skill Rope Climb WOD EMOM 32 15/12 Cal Row (:45-:50sec Work ) 15 Wall Ball 50 Double Unders Legless Rope Climb + 2…
Crossfit Skirmish7 June 2022
Warm Up 3:00m Bike 3:00m Ski Barbell Cycle Power Clean + Hang Power + Jerk WOD AMRAP 8 9 Cal Ski 15 Push Press 60/40kg Rest 3:00 AMRAP 8 15 Cal Bike 9 Power Clean…
Crossfit Skirmish6 June 2022
Midline Warm Up 3 Sets :30 Sec Plank Hold :30 Sec Hollow Rocks :30 Sec V-Sits or Candle Sticks WOD 3 Rounds 20 Dumbbell Snatches 22/15kg 20 Burpees over Dumbbell 20 Toes to bar -Rest 2…
Crossfit Skirmish5 June 2022
Team Warm Up: Run 1000 / Barbell Cycle Team Three WOD 90 - Cal Echo Bike 45 - Push Press 60/40kg 15 - Synchro Burpee Over The Line Run together 400m 60 - Cal Echo…
Crossfit Skirmish3 June 2022
Running Dynamic Warm Up: Sprints 5x 50m Running Aerobic Conditioning 5K Run with 5 segments ( Bech Mark ) 5 sets Every 6min Run 1000m
Crossfit Skirmish2 June 2022
Warm Up : 25m Walking Front Rack Med Ball Lunges 25 Air Squats 25m Walking Front Rack Med Ball Lunges Front Squats 10 RM Add weight from last week WOD 15 - Bench Press 45…
Crossfit Skirmish1 June 2022
Warm Up: 2x For Quality 10 - Scapular Pull Ups 10 - DB Push Press (Left) 10 - Down Up 10 - DB Push Press (Right) WOD 14/11 Cal Ski 12 DB Snatch 25/17kg…
Crossfit Skirmish31 May 2022
Warm Up: Concept 2 Bike 3:00 Concept 2 Erg 3:00 Barbell Cycle : Clean Squat Squat Snatch WOD 3 rounds 1000m Bike Erg 5 Squat Snatches 65/42kg - Rest 5:00- 3 rounds 500m Row 5…
Crossfit Skirmish30 May 2022
Warm Up 5min Option Choice Ski or Row Easy Pace Single Unders Deadlift build up WOD 5 Rounds Of 3:00 ( Per round ) 18 Deadlift 100/65 50 Double Unders Max Reps T2B in remaining…
Crossfit Skirmish29 May 2022
Team Murph 2022 Warm Up : 3 sets Shuttle Sprints / Ring Rows / Lunges / Murph 1800m Run 150 Pull-ups 240 Push-ups 360 Squats 1800m Run *Runs must be completed in 400m relay .…
Crossfit Skirmish27 May 2022
Dynamic Warm Up Team of two Conditioning 0:00 - 10:00 Max Distance Ski ( you go I go ) 10:00 - 20:00 Max Distance Shuttle Run 200m ( you go I go ) 20:00-…
Crossfit Skirmish26 May 2022
Warm Up : 2 Rounds 10 Sit Ups - Power Clean ( empty bar ) 8 Push Ups - Burpee Over the Bar Tekkers : Power Clean WOD 25 POWER CLEANS 70/50kg 30…
Crossfit Skirmish25 May 2022
Warm Up : Tabata - Air Squat - Down Up Front Squats 10 RM Add weight WOD 1-2-3-4-5-6-7-8-9 Wall Walk 2-4-6-8-10-12-14-16-18 Devil Press (2x22 / 2x15kg) Time cap 16min
Crossfit Skirmish24 May 2022
Warm Up Run 400 : Row 400 Gymnastic : C2B Pull Ups Team WOD 3 sets 400m run (together) 60/52 Calorie Row (split as needed) 400m run (together) 60 C2B / Pull Ups (split as needed)…
Crossfit Skirmish23 May 2022
Warm Up : EMOM 10 Even min 200m Bike Uneven min 10 Med Ball Clean Tekkers: Thrusters WOD 3 rounds 25 Wall Balls 9/6kg 500m Concept 2 Bike -rest 1:1- 3 rounds 20 Thrusters 40/25kg…
Crossfit Skirmish22 May 2022
Warm Up Run 400 Run Backwards 400 Follow by : 2 Sets 10 Scapular PullUps / Push Ups / Lunges Murph Prep WOD AMRAP 27min Set 1: Pull-up 1, push-ups 2, squats 3, run 300…
Crossfit Skirmish20 May 2022
