Warm Up Air Squat Lunges Front Squat Week 1 20 Rep ( Unbroken ) WOD 21-15-9 Bench Press 80/50 Deadlift 120/70
Crossfit Skirmish15 March 2022
Weekly Programme at #CrossFit Skirmish
CrossFit Open 22.3 Final Redo Option B Team Fran You Go 21 Thrusters 21 Pull Ups I Go 21 Thrusters 21 Pull Ups You Go 15 Thrusters 15 Pull Ups I Go 15 Thrusters…
Crossfit Skirmish13 March 2022
CrossFit Open 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) RX Men 43kg ,…
Crossfit Skirmish10 March 2022
Warm Up AMRAP 5 3 Rope Pulls 6 Plate Ground To Overhead 9 Jumping Lunges Team of Two Conditioning 5-000 Row *Every 3:00 including 0:00 , perform 2 rope climbs each Follow buy 10-000…
Crossfit Skirmish9 March 2022
Stretch & Mobility Fun Warm Up Thunder AC/DC Down Up / Air Squat WOD “EMOM 28” Min 1 : 18 Wall Ball 9/6kg Min 2 : 60 Double Unders Min 3 : 12…
Crossfit Skirmish8 March 2022
Barbell & Gymnastic Warm Up Weightlifting : Clean & Jerk Tekkers 10min Establish Heavy Single WOD 15 Ground to Overhead 30 Toes To Bar 15 Ground to Overhead
Crossfit Skirmish7 March 2022
CrossFit Open 22.1 Final Day Option B Team WOD “ Max Cal Bike + Cindy “ AMRAP 20 (You Go I Go ) Max Cal Bike + AMRAP Cindy Partner 1 : Bike Partner 2…
Crossfit Skirmish6 March 2022
CrossFit Open 22.2 WOD 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees RX ♂ 102 / ♀ 70 kg barbell Scaled ♀ 43 kg , may step over bar on burpees ♂ 62 kg ,…
Crossfit Skirmish3 March 2022
Warm Up :Tabata Row Double Unders Bike Reverse Alt . Lunges Conditioning “Three Ladders “ EMOM 8 6-8-10-12-14-16-18-20 Cal Row Rest 2:00 EMOM 8 20-25-30-35-40-45-50-55 Double Unders Rest 2:00 EMOM 8…
Crossfit Skirmish2 March 2022
Squat Warm Up Front Squats Waves 3-2-1 Rest 3-2-1 WOD AMRAP 4:00 6 - Thrusters 50/35kg 6 - Burpee Over The Bar Rest 1:30 AMRAP 4:00 4 - Clusters 70/45kg 6 - Burpee…
Crossfit Skirmish1 March 2022
Gymnastic Warm Up Skill T2B HSPU Team WOD Team of 2 25 TTB -1500m Ski 25 HSPU -1200m Ski 25 TTB -1000m Ski 25 HSPU -700m Ski 25 TTB -500m Ski 25 HSPU
Crossfit Skirmish28 February 2022
CrossFit Open 22.1 Option B “ Chief “ 5 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 Push Ups 9 Air Squats Rest 1:00
Crossfit Skirmish27 February 2022
Warm Up : 9min 1:00 - Bike 5 - DB Seated Shoulder Press Left & Right 10m - Duck Walk 5 - Inchworm + Push-ups 10 DB Deadlift CrossFit Open 22.1 Rx’d 15-minute AMRAP of…
Crossfit Skirmish24 February 2022
Warm Up Intervals : Row / Bike Conditioning 1000m Row 100m Waiter Walk 24/16kg 2000m Bike 750m Row 75m Waiter Walk 24/16kg 1500m Bike 500m Row 50m Waiter Walk 24/16kg 1000m Bike
Crossfit Skirmish23 February 2022
Warm Up Tabata : HS Hold Sit Ups Box Step Up DB Push Press Gymnastic Skill HSPU WOD AMRAP 21 50 Wall Balls 40 DB Snatch 22/15kg 30 Box Jumps 20 T2B 10…
Crossfit Skirmish22 February 2022
Warm Up 5 min 15 Scapular Pull Up 5 Inch Warms 30 Double Unders Skill : Rope Climb WOD 2 Rounds 15 Rope Climb 150 Double Unders 1500m Ski
Crossfit Skirmish21 February 2022
Warm Up : 6 Sets :30 sec On :30 sec Off Row / Front Squat / Row / Push Press Partner a ) Starts on the Row Partner b ) Empty Barbell Tekkers…
Crossfit Skirmish20 February 2022
Warm Up Tabata :Double Unders Tabata :DB Ground To Overhead WOD 1 Round Dumbbell DT 2x22/15kg 50 Double Unders 2 Rounds Dumbbell DT 2x22/15kg 50 Double Unders 3 Rounds Dumbbell DT 2x22/15kg…
Crossfit Skirmish18 February 2022
Team Work Day Front Squat Warm Up PARTNER WOD On the running clock Part a) 0:00- 10:00 Establish 1Rep Total Front Squat *both athletes scores combine Part b) 10:00-30:00 AMRAP 100 Cal Ski 50 Alt…
Crossfit Skirmish17 February 2022
Warm Up : 3 Rounds 3 Rope Pulls from ground up & down 9 Box Step Up 12 Cal Row Skill : Rope Climb / Legless WOD 5 Rounds AMRAP 3:00 4 Rope Climb (…
Crossfit Skirmish16 February 2022
Aerobic Capacity Final Week Warm Up Echo Bike Intervals Test Day 100/80 Cal Echo Bike Strength 21-15-9 Bench Press 70/50kg DB Renegade Push Ups 25/17kg
Crossfit Skirmish15 February 2022
Gymnastic Warm Up Deadlift Tekkers CrossFit Open Prep WOD 0:00-7:00 25 T2B 50 DU 15 Deadlift 100/70kg 7:00-14:00 25 T2B 50 DU 12 Deadlift 120/80kg 14:00-21:00 25 T2B 50 DU 9…
Crossfit Skirmish14 February 2022
Barbell Warm Up Tekkers Clean & Jerk Partner WOD AMRAP 20 10-DB Devil Press 22/15kg 20-Ground To Overhead 60/40kg 30 -Cal C2B
Crossfit Skirmish13 February 2022
