Monday 19.08.2024 Stretch & Mobility 4 Rounds Super Sets DB Hummer Curls 10 Barbell Seated Shoulder Press 8 Max Reps Pull Ups WOD 7 Rounds 1:30 p/r 13/11 Cal Ski Max Reps Thrusters 40/25kg Rest…
Crossfit Skirmish18 August 2024
Weekly Programme at #CrossFit Skirmish
Monday 5.08.2024 Stretch & Mobility Barbell Standing Twist ( Left & Right ) 3x10 Barbell Bench Press 3x10 Barbell Bent Over Row 3x10 WOD 25 Burpee Over The Box 50 T2B 25 Burpee Over The…
Crossfit Skirmish3 August 2024
Monday 29.07.2024 Stretch & Mobility Barbell Standing Twist ( Left & Right ) 3x10 Barbell Bench Press 3x10 Barbell Bent Over Row 3x10 WOD 10 Rd 5 Strict Pull Ups 10 DB Floor Press 25/17kg…
Crossfit Skirmish27 July 2024
Monday 22.07.2024 Stretch & Mobility Barbell Seated Twist ( Left & Right ) 3x10 KB Cossacks Squat 3x10 Single Knee Down Shoulder Press ( Left & Right WOD 10 Rd 10 DB Snatch 10 Box…
Crossfit Skirmish20 July 2024
Monday 15.07.2024 Warm Up : Good mornings , Single Leg RDL , Monster Walks WOD “CS-32” #CallumStewart AMRAP 21 700m Run 14 Deadlift 110/75kg 92 Double Under Tuesday 16.07.2024 Barbell Seated Twist ( Left…
Crossfit Skirmish13 July 2024
Monday 8.07.2024 Barbell Warm Up WOD AMRAP 10 1200m Run Max Clean & Jerk (60/40kg) Rest 2:00 AMRAP 8:00 900m Run Max Power Snatch (50/35kg) Rest 2:00 AMRAP 6:00 600m Run Max Thrusters (40/30kg) Tuesday…
Crossfit Skirmish6 July 2024
Monday 1.07.2024 Warm Up 2 Sets 50 Resistance Band Good Morning 25 Monster Walks Deadlift ( 1 -1 -1 ) WOD 3 Rounds 300/200m Bike Erg 10 Deadlift 10 Box Jumps Tuesday 2.07.2024 Seated…
Crossfit Skirmish29 June 2024
Monday 23.06.2024 Warm Up “ Bring Sally Up “ Back Squat ( 1 -1 -1 ) WOD 6 Rounds 8 Devil Press 2x22/15kg 24/20 Cal Ski Tuesday 24.06.2024 Seated from Floor Barbel Shoulder Press…
Crossfit Skirmish22 June 2024
Monday 17.06.2024 Warm up Tabata Med Ball Clean Weightlifting Clean & Jerk ( 1 -1 -1 ) WOD 6 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 Push Ups 9 Air Squats Rest 1:00 …
Crossfit Skirmish16 June 2024
Monday 10.06.2024 Warm up C2Bike 5 sets on30:30off Gymnastics: Toes To Bar WOD 40 Cal Bike Erg 8 Single Arm Devil Press Left (25/17) 12 Toes to Bar 8 Single Arm Devil Press Right (25/17)…
Crossfit Skirmish8 June 2024
Monday 3.06.2024 Warm up 800m Run Front Squat ( 1-1-1 ) Power Jerk ( 1-1-1 ) WOD 3 Rounds (3:00) 21/15 Cal Row 15 Hang DB C&J 25/17kg Max Reps Burpee over the DB Rest…
Crossfit Skirmish1 June 2024
Monday 27.05.2024 Team of “Murph “ 3 Rounds 1000m Run 50 Pull Ups 75 Push Ups 100 Air Squats Tuesday 28.05.2024 Functional Bodybuilding Deadlift Suitcase 3x10 (each side ) Weighted Good Mornings 3x10 Elevated…
Crossfit Skirmish26 May 2024
Monday 20.05.2024 Stretch & Mobility A) Seated DB Back Extension 4x8 B) Super Set 5 Sets 8 DB Row 8 Barbell Pendlay Row Max Resistance Strict Pull Ups WOD AMRAP 16 400m Run 21 KB…
Crossfit Skirmish18 May 2024
Monday 13.05.2024 Stretch & Mobility A) Seated DB Back Extension 4x8 B) Super Set 5 Sets 8 DB Row 8 DB Hummer Curl Max Push Ups Partner WOD AMRAP 12 30-25-20-15-10-5 Wall Ball Cal Ski…
Crossfit Skirmish11 May 2024
Monday 7.05.2024 Stretch & Mobility Functional Bodybuilding A) Seated Good mornings 4x7 ( 60/40) B) Super Set 5 Sets 8 DB Shoulder Press 8 DB Hummer Curl Max Strict Pull Ups Partner WOD AMRAP 12…
Crossfit Skirmish4 May 2024
Monday 29.04.2024 Stretch & Mobility Functional Bodybuilding A) Seated Good mornings 4x7 ( 60/40) B) Super Set 7 Sets 7 Split Grip Bent Over Row 60/40kg 7 DB Single Arm Row 30/22kg WOD 21-15-9 T2B…
Crossfit Skirmish27 April 2024
Monday 22.04.2024 Dynamic Warm Up Run 1000m Partner WOD AMRAP 24 Max Distance Ski Max Rounds Cindy “Cindy “ 5 Pull Ups - 10 Push Ups - 15 Air Squats *Each athlete must complete at…
Crossfit Skirmish21 April 2024
Monday 15.04.2024 Warm Up Deadlift 1RM WOD 21-15-9 Deadlift 100/70kg Box Jump Over T2B Tuesday 16.04.2024 Barbell Warm Up EMOM 12 6-10 Bench Press 8-12 Bent Over Row 70/45kg WOD AMRAP 15 50 Double…
Crossfit Skirmish13 April 2024
Monday 8.04.2024 Warm Up : 800m Run Front Squat 3x3@75% WOD AMRAP 2:00 200m Run Max DB Thrusters 2x22/15kg Rest 2:00 Tuesday 9.04.2024 Warm Up : Med Ball Volleyball WOD AMRAP 21 400m Row…
Crossfit Skirmish6 April 2024
Monday 1.04.2024 Warm Up : 800m Run Bench Press 3x3@70-75% WOD -400m Run 15-12-9-6 DB Snatch Right Hand Lat Burpee Over DB DB Snatch Left Hand Lat Burpee Over DB RX 22/15 Tuesday 2.04.2024…
Crossfit Skirmish31 March 2024
Monday 25.3.2024 Squat Therapy Tekkers Back Squat 3x3@70% WOD 3 Rounds 50 Wall Ball 35 Box Jump Over 15 Power Clean 50/35kg Tuesday 26.3.2024 Warm Up : Double Unders Skill T2B WOD EMOM 21…
Crossfit Skirmish23 March 2024
Monday 18.3.2024 Final Call : CrossFit Open 24.3 Focus on final attempt of 24.3 Tuesday 19.3.2024 Warm Up : Row Intervals 5 sets :20sec row :20sec rest Tekkers : Shoulders to Overhead 3x3@70% ELFIT ARAB…
Crossfit Skirmish16 March 2024
Monday 11.3.2024 Final Call : CrossFit Open 24.2 Option B WOD AMRAP 20 Run 800m 30 Burpee Bike 1600 30 Air Squats Tuesday 12.3.2024 Barbell Warm Up Tekkers : Thrusters WOD AMRAP 2:00 5…
Crossfit Skirmish9 March 2024
