Stretch & Shoulder Mobility General Warm Up 2 Rounds 1min Jumping Jacks 10 PVC pass-through 10 PVC OHS 20 sec side plank rotation 40 sec standing calf stretch WOD Open 21.1 For time: 1 wall…
Crossfit Skirmish12 March 2021
Weekly Programme at #CrossFit Skirmish
Gymnastic Warm Up 2 Sets ( Not for time ) 3 - Wall Walk Up 6 - Wall Push Ups 12 - Hollow Rocks Skill HSPU WOD In 15min Time Cap 1-2-3-4-5-6-7-8-9-10-11-12 Dumbbell…
Crossfit Skirmish9 March 2021
Warm Up 50 Resistance Band Good Morning 50 Resistance Band Shoulder Press 50 Resistance Band Monsters Walk Barbell DT Deadlift Hang Power Clean Jerk WOD DT 5 Rounds for time 12 Deadlift 9 Hang…
Crossfit Skirmish8 March 2021
Snatch Warm Up Working on positions of Power Snatch -Deadlift -Pull -Receiving WOD AMRAP 25: 20 Power Snatches 4 Rounds of "Cindy" 80 Double Unders 1 Round of "Cindy": 5 Pull-Ups 10…
Crossfit Skirmish7 March 2021
Dynamic Running Warm Up Running Conditioning WOD 6 Rounds For Time: 45 Double Unders / Singles 30 Air Squats 400m Run *With Weighted Vest / Loaded BackPack
Crossfit Skirmish5 March 2021
Gymnastic Warm Up Gymnastic Skill HSPU WOD Every 5 mins (4 sets) 10 Power Cleans 20 HSPU 10 Power Cleans RX 50/35kg
Crossfit Skirmish4 March 2021
Stretch & Mobility Resistance Band Warm Up Tabata -Thrusters -Push Ups WOD 6-12-18-24-18-12-6 Single Dumbbell Renegade Push Ups Single Dumbbell Thrusters -120m shuttle run (10 out/10 back, 20 out/20 back,30 out /30 back…
Crossfit Skirmish3 March 2021
Stretch & Mobility Barbell Warm Up Building DT (week 4) WOD 7 Rounds : :30sec to complete 12 Deadlift :30sec to complete 9 H.P Clean :30sec to complete 6 Jerk
Crossfit Skirmish2 March 2021
“Murph” Prep Day Week 1 Running Dynamic Warm Up WOD “Building Murph” For Time (with the weighted vest or loaded backpack) 1000m Run 8 Rounds of Cindy 1000m Run *1 Round of Cindy 5…
Crossfit Skirmish1 March 2021
CrossFit Open 2021 12 Days To Go Crossfit Open WOD Prep Ascending Ladder for 20:00: 35 D.U , 1 Power Snatch, 1 Lateral Barbell Burpee 35 D.U , 2 Power Snatch, 2 Lateral Barbell Burpees…
Crossfit Skirmish28 February 2021
Rest Day / Active Recovery Stretch / Walk / Hike
Crossfit Skirmish28 February 2021
Snatch Workshop Week 3 Warm Up Mechanics Drills Exercises
Crossfit Skirmish26 February 2021
Dynamic Running Warm Up WOD 9 Rounds 400m Run 40 Air Squats *With Weighted Vest / Backpack
Crossfit Skirmish25 February 2021
Barbell Warm Up Third Week DT Progression Barbell Conditioning 2 Rounds of DT -Rest 2:00 2 Rounds of DT + 5kg -Rest 2:00 2 Rounds of DT + 5kg -Rest 2:00 2 Round…
Crossfit Skirmish24 February 2021
Gymnastic Warm Up Push The Wall Hollow Rolls Wall Walk Up HS Hold Skill Working on HS Hold Midline 50 Sit Ups 15 Yoga Push Ups 50 Hollow Rocks 40 Sit Ups…
Crossfit Skirmish23 February 2021
CrossFit Open 2021 18 Days To Go CrossFit Open WOD Prep AMRAP 16: 50 Barbell-Facing Burpees 50 Overhead Squats 40 Pull Ups 40 Hang Squat Cleans 30 Kipping Handstand Push-Ups 30 Thrusters RX Barbell -…
Crossfit Skirmish22 February 2021
OH Stretch & Mobility Snatch Warm Up ( Coach Mike Burgener ) WOD On the 2:00 x 10 Rounds: 30 Double-Unders 5 Hang Power Snatches Max Reps T2B / Candle Sticks in Time Remaining Power…
Crossfit Skirmish21 February 2021
Active Recovery Day Walk / Hike / Stretch
Crossfit Skirmish21 February 2021
Barbell Warm Up Second Week Building DT Barbell Conditioning Every 2:00 for 12 Rounds Round : DT 12 Deadlift 9 Hang Power Clean 6 Jerk
Crossfit Skirmish19 February 2021
Warm Up ” Bring Sally Up “ Front Rack Movements of the Day WOD WOD AMRAP 5: 15 Burpee Over The Bar 12 Chest To Bar / Pull-Ups 9 Front Squats Rest 5:00 AMRAP 5: 12…
Crossfit Skirmish18 February 2021
CrossFit Open 2021 23 Days to Go Dynamic Warm Up CrossFit Open Prep WOD From 0:00 - 3:00, 2 rounds of : 15 D.B Power Snatch 30 Double Unders From 3:00…
Crossfit Skirmish17 February 2021
