Warm Up EMOM 5 :30 sec Double Unders Weightlifting Push Press + Push Jerk + Split Jerk 1-1-1-1-1 WOD 10 Rounds 9 - Thrusters 35 - Double Unders RX 50/35kg
Crossfit Skirmish16 December 2021
Weekly Programme at #CrossFit Skirmish
Hi All, We hope you are well and getting ready for Christmas. Please find above our Festive Opening Hours, Teamup will be updated in the next few days as usual. CHRISTMAS PARTY - POSTPONED Needless…
Crossfit Skirmish15 December 2021
Gymnastic Warm Up Scapular Pull Ups Roll Up Pistols HS Hold Team Of Two WOD Part a ) AMRAP 10 ( Round for Round ) RX “ Mary “ 5 Handstand Push-Ups 10 Pistols…
Crossfit Skirmish14 December 2021
Squat Therapy Warm Up: Tabata Reverse Lunges Air Squats Back Squats Testing Week / 1RM Aerobic Capacity Week 1 Echo Bike 5 Min Max Calories
Crossfit Skirmish13 December 2021
Stretch & Mobility Warm Up Deadlift / Hang Power Clean / Push Press WOD 10 Rounds 30 secs Intervals @0:00 complete 12 Deadlifts @0:30 complete 9 Hang Power Cleans @1:00 complete 6 Shoulder to…
Crossfit Skirmish12 December 2021
Barbell Warm Up Tekkers Clean Squat Team of Two WoD Part A Max Power Output Squat Clean (kg x rep) 0:00-8:00 Each athletes must perform 4 reps before changing over .One athlete working…
Crossfit Skirmish10 December 2021
Warm Up Broad Jumps Good mornings Stif Leg Deadlifts Deadlift 2x3 / 3x2 / 4x1 WOD 21-15-9 Single Arm DB Devil Press C2B Pull Ups
Crossfit Skirmish9 December 2021
Snatch Warm Up Weightlifting EMOM 10 3 Squat Snatch Conditioning 5 Round AMRAP 3 min 21 Cal Ski Max Effort Cal Row Rest 2:00
Crossfit Skirmish8 December 2021
Warm Up Bring Sally Up - Back Squat Back Squat 2x3 / 3x2 / 4x1 WOD 15-12-9-12-15 Toes To Bar Sumo Deadlift High Pull (59/35)
Crossfit Skirmish7 December 2021
Warm Up 2 Sets 1 Min Each Station Bike / Down Up / Ground Plate Over Head TEAM OF 2 WOD 10 DB Power Snatch 15 Burpee Box Jump Over 20 DB Power…
Crossfit Skirmish6 December 2021
Warm Up 5min :30 sec Work / :30 Rest Double Unders Tekkers : Power Clean WOD 5 Rounds “ Chief Under Pressure “ 3 min AMRAP “ CHIEF “ 3 Power Clean 6…
Crossfit Skirmish5 December 2021
Barbell and Gymnastic Warm Up 5min Moving Through Two Stations Kipping / Muscle Snatch Tekkers : Snatch / Toes WOD Teams of 2, Relay Style: AMRAP 30: 5 Toes to Bar 250 Meter Bike…
Crossfit Skirmish3 December 2021
Stretch / Hips & Ankle Mobility Warm Up Tabata : Back Squat ( empty bar ) Back Squat 3x3 3x2 3x1 WOD EMOM 10 2 Rope Climb + 8 KB Swings 32/24
Crossfit Skirmish2 December 2021
Team Warm Up WOD Set Up Team WOD In team of 3 First Score : 8k Ski ( For Time ) Second Score : Max Echo Bike Cal *You can swap at any…
Crossfit Skirmish1 December 2021
Warm Up Good Mornings / Single Leg RDL / Monster Walks Dradlift 3x3 - 3x2 - 3x1 WOD 2-4-6-8-10-12-14-16 Thrusters 50/35 10-20-30-40-50-60-70-80 Double Unders
Crossfit Skirmish30 November 2021
Warm Up 2 Sets ( Working for full minute , break as required ) a) Kipping From The Bar ( Hollow Arch ) b) Row c ) Inch Warms Skill Toes To Bar …
Crossfit Skirmish29 November 2021
Barbell Warm Up Snatch & Clean and Jerk WOD 9-6-3: Power Snatches 50 / 35 kg Box Jump Overs (30"/24") 12-9-6: Power Clean & Jerk 60 / 40 kg Box Jump (24"/20") 15-12-9: Front…
Crossfit Skirmish28 November 2021
Front Rack Mobility & Shoulders Mobility Weightlifting Warm Up Power Clean , Front Squat , Push Press , Jerk Tekkers Clean and Jerk WOD EMOM 20 Even Min : 8 Front Squat Uneven Min :…
Crossfit Skirmish26 November 2021
Deadlift Warm Up 3 Sets 10 Good Morning 10 High Broad Jumps 10 Single Leg RDL Deadlift Sets / Reps 4x3 3x2 1x1 WOD 10-15-20-25-30-35-40-45-50 Double Unders Med Ball Sit Ups
Crossfit Skirmish25 November 2021
Snatch Warm Up Power Snatch Tekkers WOD AMRAP 15 50 Cal Bike 35 Box Jump Over 20 Power Snatch 50/35kg 5 Bar Muscle Ups
Crossfit Skirmish24 November 2021
Warm Up Tabata Air Squat Back Squat Sets / Reps 4x3 3x2 1x1 WOD 75 Toes To Bar Every time you break 50 Double Unders
Crossfit Skirmish23 November 2021
Warm Up 500m Row 10 Down Up 10 Med Ball Cleans WOD 6 Rounds 3:00 Per Round 21 / 19 Cal Row 15 Burpee Over The Row Max Effort Wall Balls Rest 2:00
Crossfit Skirmish22 November 2021
Warm Up 3 Sets :30 HS Hold 10 Ground To Overhead ( light barbell ) Gymnastic Drills HSPU / Ring Dips WOD AMRAP 17 Diane + Elizabeth 21 Deadlift 100/70kg HSPU 15 Power…
Crossfit Skirmish21 November 2021
