Warm Up 5 Min AMRAP 3 Empty Bar Thrusters 15 Scapular Pull Ups 5 Cal Ski Conditioning 1000m Ski 21 Thrusters 45/30 2000m Bike Rest 1:00 750m Ski 18 Thrusters 50/35kg 1500m…
Crossfit Skirmish16 January 2022
Weekly Programme at #CrossFit Skirmish
Warm Up : Tabata Pull Ups Air Squats Push Ups Sit Ups WOD “ Modern Barbara “ 5 Rounds 10 C2B Pull Ups 20 Renegade Push Ups DB 22/15kg 30 Hollow Rocks 40…
Crossfit Skirmish13 January 2022
Snatch Warm Up Weightlifting Building heavy of the day “Squat Snatch + OHS” WOD CrossFit Open 14.1 AMRAP 10 30 Double Unders 15 Power Snatch 35/25kg
Crossfit Skirmish12 January 2022
Warm Up : Bike Intervals Aerobic Capacity 6 Rounds Echo Bike 2:00 ( keep same pace 65-75rpm ) Rest 4:00 WOD AMRAP 7 ?
Crossfit Skirmish11 January 2022
Barbell Warm Up Weightlifting Clean Squat + Hang Squat Clean WOD AMRAP 3:00 8 Front Squat 50/35 7 T2B 9 Box Jump Over 24/20” Rest 2:00 AMRAP 3:00 6 Front Squat…
Crossfit Skirmish10 January 2022
Warm Up AMRAP 5 :20 sec HS Hold 30 Single Unders 10 HR Push Ups Drills : Wall Walk WOD For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall…
Crossfit Skirmish9 January 2022
Dynamic Warm Up Movement's WOD 50-Wall Balls 40-DB Snatch 30-Pistol Squats 20-Burpee Box Jump 10-HSPU 20-Burpee Box Jump 30-Pistol Squats 40-DB Snatch 50-Wall Balls
Crossfit Skirmish7 January 2022
Stretch & Mobility Deadlift Warm Up : Monster Walk / Single Leg RDL / Good Morning Conditioning 5K Row Every 2:00 3 Deadlift 120/80kg including 0:00
Crossfit Skirmish6 January 2022
Aerobic Capacity Week 3 8 Rounds 1:30 Echo Bike ( 70-80 RPM ) 3:00 Rest *Increase 5 RPM from your last week WOD AMRAP 12 72 Double Unders 36 KB Swings 24/16 18 Burpee
Crossfit Skirmish5 January 2022
Warm Up “ Cindy “ EMOM 10 5 Pull Ups 10 Push Ups 15 Air Squats Gymnastic Drills : Bar Muscle Up WOD 6 Rounds AMRAP 3 6 Devil Press 2x22 / 2x15kg…
Crossfit Skirmish4 January 2022
RPM New Year Challenge 10K January Double Unders Warm Up Tabata : Double Unders Barbell Warm Up Deadlift / Power Clean / Front Squat / Push Press WOD "TRIPLE D" AMRAP IN…
Crossfit Skirmish3 January 2022
Warm Up Bike / Ski / Row Gymnastic Skill : Toes To Bar WOD “N Y 22” AMRAP 22 22 Cal Bike 22 Box Jump 24/20” 22 Cal Ski 22 Wall Ball 22 Cal Row…
Crossfit Skirmish2 January 2022
“ Hogmanay 2022 “ AMRAP 36min 2021m C2Bike 31 Dumbbell Snatch 22/15kg 12 Burpee Box Jump Up 30/24” 30 DB OH Lunges 22/15kg 12 Bar Muscle Ups 28 DB Clean & Jerk 22/15kg 2022m Ski…
Crossfit Skirmish30 December 2021
Gymnastic Warm Up 2 x Bear Crawl ( Box Length ) :30sec HS Hold 15 Hollow Rocks Skill HSPU WOD 5 Rounds 500m Row 8 HSPU 12 Deadlift 100/70kg
Crossfit Skirmish29 December 2021
Aerobic Capacity 10 Rounds 1:00 Echo Bike (70-75rp) 1:00 C2Bike (Recovery Pace ) 1:00 Rest WOD AMRAP 12 7 T2B 14 SDHP 40/25kg 21 KB Swings 24/16kg
Crossfit Skirmish28 December 2021
Barbell Warm Up Tekkers :Clean & Jerk WOD 0:00-8:00 Clean and Jerk 1RM 8:00-Till Finish 30-20-10 Shoulders 2 Overhead 60/40kg Burpee Facing The Bar *total time cap 30min
Crossfit Skirmish27 December 2021
Tabata Warm Up Bike Ski WOD 21-15-9 Double DB Thrusters (2x 22/15) Cal C2Bike 150 Double Unders 42-30-18 Wall Ball Cal Ski
Crossfit Skirmish26 December 2021
12 Days of Christmas Complete in order 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. 1 Rope climb 2 BMU 3 T2B 4 Thrusters 50/35kgs 5 00m Row 6 DB S2O 22kgs / 15kgs 7 Snatch…
Crossfit Skirmish23 December 2021
Dynamic Warm Up Conditioning 8 Rounds Max Effort :90sec C2Bike :90sec 100m Shuttle Sprint :90sec Row Rest 1:30
Crossfit Skirmish22 December 2021
OH Mobility OH Squat from rack WOD AMRAP 21 100 double unders 75 box jump over 24/20” 50 overhead squats 50/35kg 25 C2B / Pull Ups
Crossfit Skirmish21 December 2021
Warm Up Intervals on the Echo Bike 10 Sets :30 sec ON :30 sec OFF HSPU / Deadlift Tekkers WOD AMRAP 3:00 8 Deadlift 80/55 6 HSPU Rest 3:00 AMRAP 3:00 6…
Crossfit Skirmish20 December 2021
Warm Up Row 500 25 Knee To Elbow Row 500 Barbell Warm Up : Clean WOD 20 Cleans 70/40kg 15 Cleans 80/50kg 10 Cleans 90/55kg 5 Cleans 100/60kg Into 21-15-9 Burpee Over The Bar Toes To…
Crossfit Skirmish19 December 2021
Snatch Warm Up Drills Rope Climb & A-Squats Partner WOD Part a) Heavy Dumbbell “ Randy “ 75 Power Snatches 30/22kg *one athlete working at the time -into Part b) 10 Rounds (…
Crossfit Skirmish17 December 2021
