Stretch & Mobility Strength ( Week 4 ) 10x10 Strict Press add 2.5 kg from week 3 WOD For Time: 150 Push Ups (Only rest in the Plank) * Start with 7 TTB , every…
Crossfit Skirmish28 December 2019
Weekly Programme at #CrossFit Skirmish
Warm Up Strength (Week 4) 10x 10 ( Deadlift ) 65% from 5RM , add 2.5kg from week 3 WOD (AMRAP - Rounds) Every min ( 7 rds) Min 1 - 18/14 Cal. Row Min…
Crossfit Skirmish26 December 2019
" The Nightmare After Christmas " For Time: 24/18 Cal. Assault Bike 24 Power Cleans (60/40) 24/18 Cal. Assault Bike 24 Shoulder to Over Head (60/40) 24/18 Cal. Assault Bike 24 Clean and Jerks (60/40)…
Crossfit Skirmish25 December 2019
Warm Up Conditioning For Time: 1000m Ski Erg 75 Bench Press 65/45kg 1000m Ski Erg BARBELL CLUB Snatch Warm Up a) Power Snatch 3x2/ 2x2/2 b) Snatch Balance 3x2/ 2x2/ 2 c) Push Press…
Crossfit Skirmish23 December 2019
Warm Up Strength (Week 4) 10 x 10 ( Front Squat ) 65% from your 5RM, (add 2.5kg from week 3) WOD AMRAP 3:00 90 Double Unders, 30 Burpees Over D.B Rest 3:00 AMRAP 3:00…
Crossfit Skirmish22 December 2019
Hero Sunday MEMORIAL WOD FOR CHAD WILKINSON Partner 1000 Box Step-Ups (20 in) Wear a Ruck Pack or Tactical vest (45/35 lb) *One persons stepping at the time . *Every time you change over ,…
Crossfit Skirmish21 December 2019
WOD “12 Days of Christmas” (In Pairs ) Complete in order 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. Rope climb each Synchro T2B Synchro BMUs Thrusters 50/35kgs 500m Row Double KB S2O 2x20kgs / 2x12kgs…
Crossfit Skirmish20 December 2019
Warm Up 2x (empty bar) 30sec Dead Hang 30sec Hip Extension Hold 30sec Good Mornings Dynamic Warm Up Strength (Week 3) 10 x 10 ( Deadlift ) 65% from your 5RM, (add 2.5kg from…
Crossfit Skirmish19 December 2019
Barbell & Gymnastic Warm-Up WOD “6 GIRLS” In 40min Time Cap Perform : Even Min: Grace into Annie Odd Min: Isabel into Karen When Completed : AMRAP Round of Mary / Round of Cindy *Your…
Crossfit Skirmish18 December 2019
Dynamic Warm Up Strength (Week 3) 10 x 10 ( Strict Press ) 65% from your 5RM, (add 2.5kg from week 2) WOD For Time) 800m Row 100 DU 800m Ski 100 DU…
Crossfit Skirmish17 December 2019
OH Shoulder Mobility Snatch Warm-Up Tekkers Power Snatch (working on singles 70-80% ) WOD AMRAP 3:00 9/6 Calorie Assault Bike 12 Power Snatches 30/25kg -Rest 3 Minutes AMRAP 3:00 9/6 Calorie Assault Bike 8 Power…
Crossfit Skirmish16 December 2019
Stretch Warp Up ( Front Squat ) Strength (Week 3 ) 10×10 ( Front Squat ) 65% from your 5RM , (add 2.5kg from week 2) WOD EMOM 12 9 T2B 12 Box Jump Over 24/20”…
Crossfit Skirmish15 December 2019
Warm Up Power Clean & HSPU WOD Hero Sunday "Holleyman" 30 rounds for time of: 5 Wall ball 3 Handstand push-ups 1 Power clean Rx 100/65kg Gymnastics Ring M.U
Crossfit Skirmish14 December 2019
Stretch & Mobility Dynamic Warm Up Conditioning "Fran V Jackie " AMRAP 5: 27/21 Calorie Row 27 Thrusters (30/20kg) 27 Pull-ups ... Rest 4 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (40/25kg) 21 Pull-ups…
Crossfit Skirmish12 December 2019
Deadlift Warm Up 2 sets (12 Good Mornings / 12 Stiff-Leg Deadlift ) Strength (Week 2) 10×10 ( Deadlift ) 65% from your 5RM , (add 2.5kg from week 1) WOD 3 Rounds 8 Rope…
Crossfit Skirmish12 December 2019
Partner Warm Up 8:00 min D.U Ladder 10-20-30-40-50-60-70-80-90-100 You Go I Go Conditioning Teams of 2 0:00-8:00 min 100/80 Cal. Row 30 Syncro Bar Facing Burpees 8:00-16:00 min 100/80 Cal. Ski 30 Syncro BFB 16:00-24:00…
Crossfit Skirmish11 December 2019
Warm Up 3 Working Sets 30 Sec Scapular Push Ups 30 Sec Squat Hold 30 Sec Scapular Pull Ups Strength (Week 2) 10×10 ( Strict Press ) 65% from your 5RM , (add 2.5kg from…
Crossfit Skirmish10 December 2019
Stretch & OH Mobility Barbell Warm Up (Snatch and Clean) WOD Teams of 3 4 Rounds For Time 75/60 Calorie Assault Bike 60 Toes to Bar 45 Power Cleans 30 Power Snatches RX : Round 1-2…
Crossfit Skirmish9 December 2019
Squat Therapy Strength (Week 2) 10×10 (Front Squat ) 65% from your 5RM , (add 2.5kg from week 1) WOD 5 Rounds 200m Run 50 D.U 10 Alt Pistols
Crossfit Skirmish8 December 2019
Warm Up Conditioning 12 min AMRAP 30 Cal Bike 5 Shuttle Runs 30 Cal Ski Erg WOD AMRAP 15 ” Cindy “ 5 Strict Pull Ups / 10 Push Ups / 15 Air Squat …
Crossfit Skirmish7 December 2019
BATTLE CANCER 2019 CrossFit Skirmish / Battle Box UK Christmas Throwdown 3rd Edition
Crossfit Skirmish6 December 2019
Dynamic Running Warm-Up WOD Conditioning 2000m - Run Ski - 1200/1000m 3000m - Bike Row - 1200/1000m
Crossfit Skirmish5 December 2019
Barbell Warm-Up Good Mornings Stiff Leg Deadlift Barbell Lunges Strength (Week 1) 10×10 (Deadlift) 65% from your 5RM Gymnastics Skill WOD EMOM 12 Even Min: 7 HSPU Uneven Min: 7 C2B Pull-Ups
Crossfit Skirmish4 December 2019
