Monday 18.09.2023 Warm Up : Med Ball Cleans / RDL / Row Tekkers Deadlift WOD 10 RD 200/180m Row 15 Wall Ball 10-1 Deadlift 120/85kg Tuesday 19.09.2023 Snatch Warm Up Snatch 5-3-1 WOD AMRAP…
Crossfit Skirmish17 September 2023
Weekly Programme at #CrossFit Skirmish
Monday 04.09.2023 Schmalls WOD Buy-In: 800 Meter Run 2 Rounds: 50 Burpees 40 Pull-ups 30 Single Leg Squats 20 Kettlebell Swings 24/16kg 10 Handstand Push-ups Cash-Out: 800 Meter Run Tuesday 05.09.2023 Squat Warm Up…
Crossfit Skirmish3 September 2023
Monday 28.08.2023 Warm Up EMOM 6 120/100m Row Deadlift 5-3-1 WOD AMRAP 7 Max Wall Ball On the minute 5 deadlift 100/70 -Rest 3:00 AMRAP 7 Max Cal Bike On the minute 5 Power Clean…
Crossfit Skirmish27 August 2023
Monday 21.08.2023 Blast From The Past Tekkers Power Clean - Deadlift HSPU - Ring Dips WOD 0:00-7:00 “ Elizabeth “ 21-15-9 Power Clean 60/40kg Ring Dips 7:00-15:00 “ Karen “ 150 Wall Ball 15:00-22:00 “…
Crossfit Skirmish20 August 2023
Monday 14.08.2023 Squat Therapy Barbell Warm Up Strength Front Squat 5-3-1 WOD AMRAP 15 2 Squat Clean 40 Double Under’s 8 T2B *Add 2 Squat Clean Every Round Tuesday 15.08.2023 Running Warm Up WOD…
Crossfit Skirmish13 August 2023
Monday 7.08.2023 Warm Up : 5min 5 Single Arm DB Shoulder Press ( Left & Right ) 7 Cal Row 10 HR Push Up Strength Bench Press 5-3-1 WOD 6 Sets 1:00 Max Cal Ski…
Crossfit Skirmish6 August 2023
Monday 31.07.2023 Warm Up 5 sets :30sec Ski :30sec Bike Tekkers Clean Squats / Jerks From Rack WOD EMOM 24 14/12 Cal Ski 4 Jerks 70/50kg (from rack ) 16/13 Cal C2Bike 4 Squat Clean…
Crossfit Skirmish30 July 2023
Monday 24.07.23 Barbell Warm Up Bar Conditioning 4 Sets 90sec Deadlift 100/70kg 90sec Power Clean 80/62kg 90sec Front Squat 60/52kg 90sec Push Press 40/35kg *Rest 2:00 Between Sets Tuesday 25.07.23 Gymnastic Warm Up Hang /…
Crossfit Skirmish23 July 2023
Monday 17.07.2023 Warm Up Row / Deadlift Strength : Sumo Deadlift 3-2-1 WOD AMRAP 22 Max Distance Row Every 2:00min including 0:00 8 Sumo Deadlift High Pull RX 50/35kg Tuesday 18.07.2023 Warm Up :…
Crossfit Skirmish16 July 2023
Monday 10.07.2023 Warm Up : 2 Sets 10 Good Mornings 10 Swings 10 RDL 10 Press WOD AMRAP 10 5 DB Bench Press 30/22kg 7 Strict Pull Up Rest 5:00 AMRAP 10 5 Deadlift…
Crossfit Skirmish9 July 2023
Monday 03.07.2023 Warm Up 5min Ski - Row Barbell Warm Up Bench Press & Deadlift WOD 6 Rounds 8 Bench Press 70/45kg 16/14 Cal Ski Rest 5:00 6 Rounds 18/16 Cal Row 9…
Crossfit Skirmish2 July 2023
Monday 26.06.2023 Warm Up 6min 1min Row 1min Ski Barbell Warm Up Bench Press /Deadlift /Clean Squat WOD E2MOM For 5 Bench Press 60/40 4 Deadlift 120/90 3 Clean Squat 80/55 Tuesday 27.06.2023…
Crossfit Skirmish25 June 2023
Monday 19.06.2023 Warm Up 3 Set :45 Sec Ski , 10 Muscle Clean , 10 Press ( empty bar) Tekkers DT WOD AMRAP 4 3 RD “DT “ @55/35kg Max Cal Ski REST 3:00 AMRAP…
Crossfit Skirmish18 June 2023
Monday 12.06.2023 Warm Up 3 Set :45 Sec Ski , 10 V-Ups , 10 Med Ball Cleans PARTNER WOD You Go I Go 75 Double Under 25 Wall Balls 25 T2B 1:1 Work…
Crossfit Skirmish11 June 2023
Monday 5.06.2023 Warm Up Bike / Plate Ground To Overhead / Down Up TEAM WOD In Teams Of Three AMRAP 30 60 Cal Echo Bike 30 Burpee 15 Sand Bag To Shoulder Tuesday 06.06.2023…
Crossfit Skirmish4 June 2023
Monday 29.05.2023 Warm Up Cindy & Running Dynamics HERO WOD In Teams Of Three 1- Mile Run ( together ) Follow by ( Shared Reps ) 60 Pull Ups 120 Push Ups 180 Air Squats …
Crossfit Skirmish28 May 2023
Monday 22.05.2023 Warm Up Bike / Ski / Run Farmer Carry WOD 3-000m Echo Bike 150FT Farmer Carry 1600m Run 150FT Farmer Carry 1000m Ski 150FT Farmer Carry RX 2x35kg / 2x24kg Time Cap…
Crossfit Skirmish21 May 2023
Monday 15.05.2023 Warm Up 5:00 250m Row 10 Good Mornings (From the bench) 15m Monster Walks Deadlift : 5 Heavy WOD 400/350m Row 15 Deadlift 90/65kg 15 Burpee Over The Bar …
Crossfit Skirmish14 May 2023
Monday 8.05.2023 Warm Up 5:00 C2Bike Front Squat ( light ) KB Swings ( eye level ) Weightlifting : Hang Squat Clean WOD 6 Hang Squat Clean 70/50kg 9 KB Swings 32/24kg 15/12…
Crossfit Skirmish7 May 2023
Monday 1.05.2023 Warm Up Ski Internals 3 sets 1:00 work 1:00 Rest Strength : Shoulder Strict Press 1RM Follow by 3x3@80% HERO WOD 10 Push Press 50/37kg 10 KB Swings 24/16kg 10 Box Jumps…
Crossfit Skirmish30 April 2023
Monday 24.04.2023 Warm Up Rowing Intervals 6x:30sec Work :30sec Rest Into... Warm Up Bench Press Warm Up Strength : Bench Press 1RM WOD 35-25-15 Pull Ups 30-20-10 V-Ups 25-15-5 Dumbbell Bench Press 30/22kg …
Crossfit Skirmish23 April 2023
Monday 17.04.2023 Rowing Warm Up 1:00 RPE 4 (Easy Pace) 1:00 RPE 7 (Medium Pace) 1:00 RPE 4 (Easy Pace) Into... Barbell Warm Up Good Mornings / RDL / Monster Walk Strength :Deadlift Partner WOD …
Crossfit Skirmish16 April 2023
Monday 10.04.2023 Team Bike Intervals 20sec Work 40sec Rest Clean & Jerk Warm Up WOD TEAMS OF 3 AMRAP 27: 90 Ground To Overhead 55/35kg 90 Burpee Box Jump Overs (24"/20") 60 Ground To Overhead 63/42kg…
Crossfit Skirmish9 April 2023
