Stretch & Mobility Gymnastics HSPU / T2B / C2B WOD 4 Rounds : AMRAP 2: 6 HSPU 8 CTB Pull-Ups Max D.U ... Rest 2:00 AMRAP 2:00 10 T2B 12 Box Jump Overs (24"/20") Max…
Crossfit Skirmish16 October 2019
Weekly Programme at #CrossFit Skirmish
Warm Up 6 Rounds of “Cindy” 5 Pull Ups / 10 Push Ups / 15 Squats Gymnastic Skill bar muscle ups WOD 10 B.M.U - 10 Fr.Squats -1000m Run 8 B.M.U - 8 Fr.Squats -…
Crossfit Skirmish15 October 2019
CrossFit Open 20.1 Final Day All Scores Submissions must be done by 10pm Specific 20.1 Warm Up 5min Row ( Mid Effort ) 5min EMOM 4-Barbell -Snatch or G2O 5-Burpee Over The Bar WOD…
Crossfit Skirmish12 October 2019
Stretch Mobility Warm Up Tabata “Push Ups” Strength “Bench Press” 5-4-3-2-1-1-1 Conditioning 5 rd Bike :30sec KB Swings :30sec -Rest 1:00 5 rd Ski :30sec DB OH Lunges :30sec Gymnastics T2B…
Crossfit Skirmish12 October 2019
CROSSFIT OPEN WEEK 1 WORKOUT 20.1 WOD 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes WORKOUT VARIATIONS Rx’d (Rx’d Ages 16-54) ♀…
Crossfit Skirmish11 October 2019
20.1 BEGINS OCT. 11, 2019 The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up…
Crossfit Skirmish10 October 2019
Shoulder Mobility Warm-Up 2 x 1:00 HS Hold 10 HS Shoulder Touches 10 Hollow Rocks Gymnastic Skill HS Push-Ups WOD 5 Rounds of AMRAP 2:00 25 Double Unders, 9 Deadlifts (100/70) 25 Double Unders, Max…
Crossfit Skirmish9 October 2019
Barbell Warm Up Working on Snatch and C& J WOD AMRAP 10min 1 Mile Run Max Clean and Jerks 60/40kg Rest 3 Minutes AMRAP 8min 800 Meter Run Max Power Snatches 50/35kg Rest 3 Minutes…
Crossfit Skirmish8 October 2019
Squat Therapy Strength Back Squat 5-4-3-2-1-1-1 keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat WOD 50 Front Squats 40/25kg…
Crossfit Skirmish7 October 2019
Dynamic Warm Up WOD / Conditioning 3x3min Rounds a) 20 Cal Bike / Max Effort -Wall Ball 9/6kg Rest 2:00 3x3min Rounds b) 20 Cal Ski / Max Effort - D.B Snatch 22/15kg Rest 2:00…
Crossfit Skirmish6 October 2019
Warm Up (10min moving through the movements ) -Monster Walks -Good Mornings -Bulgarian Split Squat Strength Deadlift 1RM WOD 21-15-9 Bench Press 80/50 Burpee Jump to the plate Med Ball Sit Up
Crossfit Skirmish5 October 2019
31 Heroes AMRAP (with a Partner) in 31 minutes 8 Thrusters (50/40) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partners alternate 400m plate run (20/15) Partner 1 performs the workout listed above.…
Crossfit Skirmish4 October 2019
CrossFit Open 14.4 AMRAP 14min 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 61/42kg 20 muscle-ups The athlete may begin the workout seated in the rower but may not grab the handle until the…
Crossfit Skirmish3 October 2019
Barbell Warm Up Barbell Cycle On the 3 Minutes x 3 2 rounds 3-Power Clean 3-Front Squat 3-Jerk WOD 5 Rounds: 200 Meter Run 6 Deadlift 120/85kg 12 HSPU
Crossfit Skirmish2 October 2019
Dynamic Warm-Up Aerobic and Gymnastic Conditioning 5 round for max effort 1:00 Cal Bike 1:00 Pull-Ups -Rest 2:00 5 round for max effort 1:00 Cal Row 1:00 T2B -Rest 2:00 5 round for max…
Crossfit Skirmish1 October 2019
Stretch & OH Mobility Strength 1RM OH Squat WOD “ Randy 2.0 “ 35-Power Snatch 40/27kg 35-Squat Snatch 50/35kg BARBELL CLUB WARM UP (more…)
Crossfit Skirmish30 September 2019
Dynamic Warm Up Conditioning 5 Rounds: 400-Meter Run 30-Calorie Row 30-Wall balls RX -wearing weighted vest 9/6kg Int -5 round without the weighted vest Sc -3 rounds without the weighted vest
Crossfit Skirmish29 September 2019
Front Rack & Shoulder Mobility Strength Heavy 1 Rep Thruster WOD Every 2 mins (10 rds) 35 Double Unders 9 Thrusters 40/25kg
Crossfit Skirmish28 September 2019
Stretch & Mobility Warm Up Scapular Rotations HS Hold Hollow Rocks WOD Teams of 2 100/80 Cal. Assault Bike 100 T2B 100/80 Cal. Row 100 HSPU 100/80 Cal. Assault Bike 100 T2B 100/80 Cal.…
Crossfit Skirmish27 September 2019
Stretch Mobility CrossFit Open WORKOUT 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 2x22/15kg Bar-facing burpees WORKOUT 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 and 18.2a NOTES Prior to starting the workout,…
Crossfit Skirmish25 September 2019
Stretch & Mobility Warm-Up 2 Sets (Light ) 10-Good Morning 10-Monster Walks 10-Shoulder Press 10-Front Squat WOD Teams of 3 AMRAP 8: 50 Bench Press 60/40 50 Bench Press 70/45 AMRAP Bench Press 80/50 …
Crossfit Skirmish25 September 2019
Dynamic Warm Up WOD Teams of 2 150 Wall Balls 9/6kg * Partner Holds Dumbbells 30/22kg * 100 Burpee Box Jump Overs (24/20) * Partner Holds Dumbbells 30/22kg * 50 DB Hang Power C&J…
Crossfit Skirmish23 September 2019
Squat Therapy Next-Level Coaching: Squat Therapy BY KEVIN LIM CF-L4 PREMIUM March 21st, 2017 The air squat is a building block for all other athletic movements, and time spent mastering this fundamental skill is rewarded. Squat…
Crossfit Skirmish23 September 2019
