Dynamic Warm Up Monster Walk Hip Extensions Lunges Strength (Week 1) 10x10 (Strict Press) 65% from your 5RM WOD AMRAP 12 12 Burpee Over the Bar 5-10-15-20-25-30...T2B
Crossfit Skirmish3 December 2019
Weekly Programme at #CrossFit Skirmish
Stretch Squat Warm Up Strength (Week 1) 10 x 10 (Front Squat) 35% off from your last week 5RM WOD 5RD 90sec On 90sec Off 50 D.U M.E Box Jump Over 24/20”
Crossfit Skirmish1 December 2019
Stretch & Mobility Warm Up 3 sets 25 m Spider Walks / 15 Hollow Rocks / 10 Swing on bar Gymnastic Skill T2B WOD For Time: 21-15-9 Cal. Ski 42-30-18 T2B Gymnastics Ring M.U…
Crossfit Skirmish30 November 2019
Warm Up ( Factional Game ) WOD Teams of 2 1 mile Run (together) 150 Burpee Pull Ups (split) 1 mile Run (together) 150 Double Under (together) Stretch & Mobility BARBELL CLUB Snatch Warm-Up…
Crossfit Skirmish29 November 2019
Black Friday Stretch & Mobility Warm Up 6x Shuttle Sprints WOD 3 rounds 50 Push Ups 100 Ring Rows - Into - 3 rounds 100m D.B Front Rack Lunge 25/17kg 50 Air Squats *RX performed…
Crossfit Skirmish28 November 2019
Warm Up Tabata Squat Strength 5RM Front Squat WOD AMRAP 18 60 Double Unders 250m Row 20 Wall Balls
Crossfit Skirmish27 November 2019
Barbell Warm Up Weightlifting Team of 2 Snatch Ladder (Time Cap 8min) 14-12-10-8-6 -Load 40/25,50/30,60/35,70/40,80/45kg Rest 5:00 Clean Ladder (Time Cap 8min) 10-8-6-4-2 -Load 70/40,80/45,90/50,100/55,110/60kg WOD ( You Go I Go ) 10 Round (…
Crossfit Skirmish26 November 2019
Dynamic Warm-Up Strength 5RM Strict Press WOD "Nate" AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings 32/24kg BARBELL CLUB Warm-Up Power Clean / Front Squat / Sotts Press a) Clean Complex…
Crossfit Skirmish25 November 2019
Barbell Warm-Up Strength 5RM Deadlift WOD (Team Of 3) 35min to a) Max Distance Ski b) 60 - Partner Deadlift (two man deadlift ) 90 - Synchro T2B 120 - Partner Bar Facing Burpee…
Crossfit Skirmish24 November 2019
Stretch Mobility D.U Skill Warm Up 7 min 20sec D.U / 20sec Singles / 20sec Rest WOD 5 Rounds: 1 Minute Wallballs 1 Minute Alt Dumbbell Snatches 1 Minute Box Jump Overs 1 Minute Alt…
Crossfit Skirmish23 November 2019
Dynamic Warm-Up Weightlifting Cluster + Thruster ( Heavy ) WOD Teams of 2 125 Cal. Assault Bike 75 Syncro Pull-Ups 50 Thrusters 60/40 BARBELL CLUB Snatch War-Up a) Power Snatch 6x6@50-55% b) Snatch Balance…
Crossfit Skirmish22 November 2019
Stretch & Mobility Gymnastic Warm-Up Skill ( HS Walk ) 10min practice WOD ( Josh Bridges ) 30-min AMRAP 10 prison burpees (burpee with 3 push-ups) 1 rope climb RX wearing a weighted vest
Crossfit Skirmish21 November 2019
Snatch Warm-Up OH Complex 6 Working Sets Power Snatch - Squat Snatch -OHS WOD AMRAP 16: 15 Overhead Squats 42/27kg 30 Double Unders 15 Deadlifts 42/27kg 30 Double Unders
Crossfit Skirmish20 November 2019
Dynamic Warm Up Team of 2 Conditioning 10min AMRAP Cal Bike Into - 10min AMRAP Cal Ski Into - 10min AMRAP Cal Row Into - 10min AMRAP Shuttle Sprints
Crossfit Skirmish19 November 2019
Stretch Strength Back Squat 5x5@80% Shoulder Press 5x5@80% WOD AMRAP 12min 12 Alt D.B Hang C&J 30/20kg 8 Box Jumps 34/28" BARBELL CLUB Clean and Jerk Warm-Up a) Clean and Jerk 6x6 light b) Dead…
Crossfit Skirmish18 November 2019
Stretch Strength Sumo Deadlift 1RM WOD Every 90sec for 15 working sets Option a) 6 HSPU 12 Pistols 3 Ring M.U Option b) 5 C2B Pull Ups 10 Push Ups 15 Air Squat
Crossfit Skirmish17 November 2019
Barbell Warm Up WOD -8min to Run 1000m *Remaining Time Max Deadlift 100/65kg -10min to Run 1000m *Remaining Time Max Power Clean 80/50kg 12min to -Run 1000m *Remaining Time Max S2O 60/35kg
Crossfit Skirmish16 November 2019
Snatch Warm-Up Weightlifting Heavy Complex (Power Snatch + Hang Power Snatch) WOD (You go I Go) 12 rounds (6 each) 12 -Snatch Deadlift 9 -Hang Power Snatch 6 -OH Squat 50 D.U RX 50/35kg …
Crossfit Skirmish15 November 2019
Dynamic Warm-Up Partner Conditioning 4K Row - 8K Bike - 4K Ski Every 5:00 Perform 60m D.B Overhead Lunges *RX wearing weighted vest 9/6kg, dumbbell 22/15kg *Break distance and OH Lunges as even as you…
Crossfit Skirmish14 November 2019
Warm Up 1000m Row Weightlifting Squat Clean / Jerk -EMOM 10min 2 Squat Clean Rest 3:00 -EMOM 10min 2 Jerk WOD f.t 30 Clusters 70/45kg
Crossfit Skirmish13 November 2019
Dynamic Warm Up Gymnastic Skill Chest To Bar / Pull Ups Conditioning 200 Meter Run, 21 CTB Pull-Ups, 21 Burpees 200 Meter Run, 21 Calorie Row 200 Meter Run, 15 CTB Pull-Ups, 15 Burpees 200…
Crossfit Skirmish12 November 2019
Stretch & Mobility Strength Front Squat (6x5 @80%) Bench Press (6x5 @80%) WOD 3 Rounds: 75 Double-Unders 10 Dumbbell Burpee Box Step-Overs Box - 24"/20" RX 30/20kg Barbell Club (Testing Week) Snatch Warm Up 1RM…
Crossfit Skirmish11 November 2019
Final Attempt CrossFit Open 20.5 *All scores must be submitted by 10pm Alternative workout (athletes who not going to re do) Sunday 10.11.2019 2000m Run 21 Deadlift - 9 Burpee Over the Bar 1500m Run…
Crossfit Skirmish10 November 2019
