Warm Up Tabata : Air Squat / HR Push Ups Bech Press 3-2-1-1-1 WOD 36 Wall Balls 54 Double Unders 18 Bench Press 50/30 30 Wall Balls 45 Double Unders 15 Bench…
Crossfit Skirmish13 April 2022
Weekly Programme at #CrossFit Skirmish
Barbell Warm Up AMRAP 7 7 Deadlift / 7 Hang Muscle Clean / 7 Front Squat / 7 Shoulder Press / 7 Push Press Weightlifting Clean & Jerk Barbell EMOM X 3 6…
Crossfit Skirmish12 April 2022
Stretch & Mobility Dynamic Warm Up Team WOD 60-40-20 Cal Row 30-20-10 Synchro T2B 60-40-20 Cal Ski 30-20-10 Synchro Burpee 60-40-20 Cal C2Bike 30-20-10 Synchro Med Ball Clean To Shoulder
Crossfit Skirmish10 April 2022
Hips & Front Rack Mobility Front Squat 20 RM Team WOD AMRAP 21 50 Cal Row 40 Wall Balls 30 T2B 20 Burpee
Crossfit Skirmish7 April 2022
Snatch Warm Up Weightlifting : Building Complex Hang Power Snatch + Squat Snatch WOD 4 ROUNDS 10 Power Snatch 45/35kg 10 Box Jump Up 24/20” 10 Hang Power Snatch 45/35kg 10 Box Jump Over 24/20”…
Crossfit Skirmish6 April 2022
Dynamic Warm Up Conditioning 9 Rounds 3:00 P/R Shuttle Sprints - 16 laps x 9m Double Unders - 50 Max Cal Bike ( in remaining time ) Rest 2:00 B/R
Crossfit Skirmish5 April 2022
Warm Up : “Barbell Tabata “ Shoulder Press Bent Over Row Bench Press 2-2-2-2–2 WOD AMRAP 15 12 deadlifts 80/50kg 9 Burpee Over The Bar 6 Rope Climb
Crossfit Skirmish4 April 2022
Warm Up : Row / Scapular Pull Ups / Hollow Rocks Weightlifting : Clusters Team WOD 1000m Row 50 Thrusters 30/20kg 30 T2B 750m Row 40 Thrusters 40/30kg 20 C2B 500m Row 30…
Crossfit Skirmish3 April 2022
Warm Up: 7min 200m Row 10 Ring Rows / 10 Scapular Pull Ups / 10 Air Squats Gymnastic Skill Ring Dips / Pistol Squats WOD For time: Run 750 meters 8 rounds of the…
Crossfit Skirmish1 April 2022
Barbell Warm Up Tekkers : Hang Power Clean & Jerk Partner WOD Qualifier 22.3 a&b 12min Running Clock A: 9mins Max Power Output You go I go all 12 reps Score = Reps x Weight…
Crossfit Skirmish31 March 2022
Dynamic Warm Up Conditioning 3000m Bike 1500m Row 1500m Ski Rest 2:00 2000m Bike 1000m Row 1000m Ski Rest 2:00 1000m Bike 500m Row 500m Ski
Crossfit Skirmish30 March 2022
Warm Up : 3 Sets 20m Brad Jumps 5 Inch Warm 20 Hollow Rocks Deadlift 5-4-3-2-1 WOD 21-DB Snatch 25/17kg 21-Burpee Over DB 21-T2B -Rest 1:00 18-DB Snatch 27/20kg 18-Burpee Over…
Crossfit Skirmish29 March 2022
Squat Therapy Front Squat 20 RM Add 2.5 kg from last week Partner WOD AMRAP 20 20 Wall Balls 20 Cal Row *ALT any way you want
Crossfit Skirmish28 March 2022
Warm Up 750m Run / 50 Double Unders Tekkers : Ground to Overhead WOD AMRAP in 4 min of: 15 HANG POWER CLEANS, 60/40kg 40 Double Unders -Rest 2 min- AMRAP in 4 mins of:…
Crossfit Skirmish27 March 2022
Warm Up : 3 Sets 5 Inch Warms 7 Brad Jumps 10 Good Mornings Deadlift : 3x5 WOD -500m Run 21 Sumo Deadlift High Pull 42 HR Push Ups -500m Run 15 Sumo Deadlift High Pull 30 HR…
Crossfit Skirmish25 March 2022
Stretch & Mobility Bench Press 5-4-3-2-1-1-1 WOD EMOM 20 3 Power Clean 4 Front Squat 5 Burpee Over The Bar RX 60/40
Crossfit Skirmish24 March 2022
CrossFit Skirmish Throwdown Qulifier 22.2 For Time Athletes will first row one after each other on the same rower Males 500m & Females 400m The non-rowing athlete must farmer hold 2xDB RX Team Males -…
Crossfit Skirmish23 March 2022
Warm Up :5min 200m Bike 12 Alt Lunges 12 Hollow Rocks Gymnastics 3 Sets Hold :10sec Arch :10sec Hollow :10sec Tuck Tekkers:Toes To Bar WOD “Ladder 9” 2-4-6-8-10-12-14-16-18 Wall Balls T2B Burpee Rest…
Crossfit Skirmish22 March 2022
Running Warm Up Team WOD 5K Run 5K Ski *One partner working on the ski *One partner running *Every time they change perform 5 Synchro Down Up *Min distance before change over is 500m
Crossfit Skirmish21 March 2022
Warm Up Bring Sally Up Front Squat Front Squat Week 2 20 Reps Unbroken STRENGTH WOD “EMOM 16” 7 Bench Press 70/45kg 7 Weighted / Strict Pull Ups
Crossfit Skirmish20 March 2022
Running Dynamic Warm Up Warm Up 2 Sets 3 Rope Pulls 5 Front Squat 7 Hand Muscle Clean Tekkers Power Snatch WOD 750m Run 15- Power Snatch 750m Run 15 - Rope…
Crossfit Skirmish18 March 2022
CrossFit Skirmish Throwdown Qualifier 22.1: 22min Amrap Max Ski meters E3MOM Couplet of: RX-1 Athlete completes 10 Cal Bike Erg RX - 1 Athlete completes 3 Bar MU & 3 Toes 2 Bar Scaled -…
Crossfit Skirmish17 March 2022
Warm Up Part a) 5min :30 sec Bike :30 sec Rest Part b) 30 Plate G2O Tekkers Double Dumbbell Push Press / Power Clean WOD AMRAP 5 7 - DB Push Press (2x22…
Crossfit Skirmish16 March 2022
