Warm Up : 3 sets :45 on :30sec off Row - Bike - Ski Gymnastic Warm Up HS Hold / Pike HS Push Ups Team of Two Conditioning For time 2000m Row 40 Burpee Over The…
Crossfit Skirmish19 May 2022
Weekly Programme at #CrossFit Skirmish
Team Warm Up: Synchro Burpee Over The Bar / Partner Deadlift Team WOD Run 600 (together ) 30 Synchro Burpee Over 30 Partner Deadlift 140/100 Run 600 (together ) 20 Synchro Burpee Over 20 Partner Deadlift 140/100…
Crossfit Skirmish9 May 2022
Squat Therapy Warm Up :Bring Sally Up "Med Ball" Front Squat 15rm WOD 3 Rounds 15 Push Press 60/40kg 15 C2B/Pull Ups
Crossfit Skirmish9 May 2022
Barbell Cycle Power Clean / Front Squat / Power Jerk WOD Every 90sec. For 10 Rounds 3 Power Clean 3 Front Squat 3 Jerk RX 70/50kg Stretch & Mobility
Crossfit Skirmish6 May 2022
Dynamic Warm Up Conditioning 7 Rd 30-Ski 50-Double Unders 30-Cal Row
Crossfit Skirmish5 May 2022
Warm Up Tabata "Front Squat" Week 8 15rm Front Squat WOD 21-15-9 Bench Press 80/50kg Strict C2B / Pull Ups
Crossfit Skirmish5 May 2022
Warm Up 400m Run 400m Backward Running Conditioning 0-6:00 Run 1000 6:00-12:00 Run 1000 12:00-17:00 Run 800 17:00-21:00 Run 600 21:00-24:00 Run 400
Crossfit Skirmish5 May 2022
Gymnastic Warm Up : Kip Swing / Lat Activation HS Hold / Pike HS Push Ups Skill : HSPU / T2B WOD AMRAP 8 14 DB Snatches 22/15kg 7 T2B Rest 2:00 AMRAP…
Crossfit Skirmish2 May 2022
Team Warm Up 3 sets :30sec each station Echo Bike , Med ball Clean , Burpee Team Of Three WOD Buy In 90 Cal Echo Bike Follow 120 Synchro Wall Balls 9/6kg 90 Synchro…
Crossfit Skirmish1 May 2022
Team Warm Up Teams 2 WOD Row 2000m 30 T2B 30 Synchro KB Swings 24/16kg Row 1500m 30 T2B 30 Synchro OH KB Lunges 24/16kg Row 1000m 30 T2B 30 Synchro KB Goblet Squat…
Crossfit Skirmish29 April 2022
Warm Up : Tabata Bike - Down Up - Box Step Over- Lunges- WOD 10 Rounds 2:00 Per Round 10 - Box Jump Over 20”/24” 8 - Burpee To pull up bar Max Cal C2Bike…
Crossfit Skirmish28 April 2022
Snatch Warm Up Tekkers : Snatch WOD 15 Power Snatch 40/25kg 2 Round Of Cindy 12 Power Snatch 40/25kg 4 Rounds of Cindy 9 Power Snatch 40/25 6 Rounds Of Cindy 6 Power Snatch 40/25 Cindy…
Crossfit Skirmish27 April 2022
Warm Up : 5 Sets : Shuttle Sprints Running Conditioning WOD -0:00- 6:00 Run 1000m -6:00 - 12:00 Run 1000m -12:00 - 17:00 Run 750m -17:00 - 21:00 Run 500m
Crossfit Skirmish26 April 2022
Warm Up : 250 m Bike 25m Monster walks 250 m Bike 25m Broad Jumps 250m Bike 25m Duck Walks Front Squat 15rm Front Squat WOD AMRAP 12 12 Wall Balls 35…
Crossfit Skirmish25 April 2022
Warm Up Bike intervals ( in team of 3 ) 5 Sets :20 sec each Follow by Dumbbell DT warm up Deadlift + Hang Power Clean + Jerk Team WOD 3 Rounds Of Dumbbell…
Crossfit Skirmish24 April 2022
Warm Up 1000m Run with a partner Follow Up 5 Rope Pulls 10 Empty Bar Thrusters Skill : Rope Climb Partner WOD AMRAP 21 18 - Rope Climbs 36 - Thrusters 40/25kg 72 -…
Crossfit Skirmish22 April 2022
Warm Up 3 Sets 1:00 Single Unders 1:00 Single Leg RDL (L&R) 1:00 Good Mornings 1:00 Shoulder Press WOD 21 Bench Press 100 Double Unders 15 Deadlift 100 Double Unders 15 Bench Press…
Crossfit Skirmish21 April 2022
Dynamic Warm Up WOD EMOM 40 12/10 Cal Row 12 Burpee 12 KB Swings 30/24kg 12 Box Jump 24/20” Stretch & Mobility
Crossfit Skirmish20 April 2022
Stretch & Mobility Squat Warm Up Front Squat 15 RM *add 5kg from your last week 20 RM Running Conditioning 0:00- 6:00 Run 1000m 6:00 - 11:00 Run 800m 11:00 - 15:00 Run…
Crossfit Skirmish19 April 2022
Warm Up: 2 Sets 200m Ski :30 Sec HS Hold 12 Kip Swings Gymnastic Drills T2B / HSPU WOD 6 Rounds AMRAP 3:00 3 - Deficit HSPU / HSPU 6 - T2B / K2Elbow 9…
Crossfit Skirmish18 April 2022
Running Warm Up Barbell Takers : Power Clean / Front Squat / Push Jerk WOD In Teams of 2 3 Rounds For Time: 800 Meter Run (done together) 8 Rounds of “Macho Man” (take turns…
Crossfit Skirmish17 April 2022
Dynamic Warm Up Murph Prep With Weighted Vest 9/6kg 400m Run 21 Pull Ups - 21 Push Ups - 21 Squats 400m Run 18 Pull Ups - 18 Push Ups - 18 Squats 400m Run 15…
Crossfit Skirmish15 April 2022
Snatch Warm Up Tekkers : Power Snatch + OHS WOD 2 Rounds 10 Power Snatch 55/35kg 10 Burpee over the bar Rest 2:00 2 Rounds 10 OHS 50/30kg 10 Bar Facing Burpee Rest 2:00 2…
Crossfit Skirmish14 April 2022
