Dynamic Warm Up Metcon (Time) For Time: 1200m Ski 5 rds of "Cindy" 1200m Row 6 rds of "Cindy" 1200m Run 7 rds of "Cindy" 37min Time Cap "Cindy" 1rd 5 Strict Pull ups 10…
Crossfit Skirmish21 September 2019
Weekly Programme at #CrossFit Skirmish
Warm-Up 2x 5 Wall Walk-Up 10 Seated Dumbell Press Skill HSPU You want me to do WHAT?! A push-up, upside down? And you thought push-ups were already hard enough… HSPU's can be intimidating at first.…
Crossfit Skirmish19 September 2019
Stretch & Mobility WOD CrossFit Open 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 42kg. Women use 30kg. The athlete may begin the workout seated in the rower but may not grab…
Crossfit Skirmish18 September 2019
Barbell Warm Up Weightlifting Deadlift / Hang Power Clean / Push Jerk WOD 10 Working Rounds Every 2:00m 12-Deadlift 60/40kg 9-Hang Power Clean 60/40kg 6-Jerk 60/40kg
Crossfit Skirmish15 September 2019
Dynamic Warm Up Skill D.U Conditioning Triple Three CrossFit Games 2014 3K Row 300 D.U 3M Run Scaled 2K Row 300 Single Under 2M Run
Crossfit Skirmish15 September 2019
Snatch Warm Up (Coach Mike Burgener) Weightlifting ( Power Snatch Technique ) 5 Sets every 1:30 1 Snatch High Pull 1 Power Snatch 1 Hang Snatch High Pull 1 Hang Power Snatch WOD 5 Rounds…
Crossfit Skirmish15 September 2019
Stretch & Mobility Warm Up Running Dynamics Skill Rope Climb WOD 4 Round For Time 800m Run 7 Rope Climbs 28 HR Push Ups RX -wearing weighted vest 9/6kg INT-without weighted vest SC-3 rounds /…
Crossfit Skirmish15 September 2019
Gymnastic Warm-Up 2x 5 -Wall Walk-Up 10-HS Shoulder Touches 15-Hollow Rocks Gymnastic Drill HS Push-Ups (Strict or Keep ) Toes To Bar Gymnastic Conditioning Ladder 14min 1-2-3-4-5-6-7-8-9.... SHSPU ST2B Burpee to the plate
Crossfit Skirmish13 September 2019
Stretch & Shoulder Mobility Strength (Strict Press , Push Press , Push Jerk ) 3x 1:00 Strict Press Rest 30sec 2:00 Push Press Rest 60sec 3:00 Push Jerk Rest 90sec Conditioning 600m Run -100 DU…
Crossfit Skirmish13 September 2019
Stretch & Mobility Warm Up Jumping Overhead PVC Pipe lunges Scapular Rotations Ring Rows WOD CROSSFIT OPEN 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8…
Crossfit Skirmish12 September 2019
Stretch & Mobility Dynamic Warm Up on the ERG Aerobic Conditioning Team Row 10K *Partners can split anyway they like *Time cap 45min
Crossfit Skirmish9 September 2019
Running Warm Up Dumbbell DT PARTNER WOD 1000m Run 5 RD Dumbbell DT (each) 800m Run 4 RD Dumbbell DT (each) 600m Run 3 RD Dumbbell DT (each ) *RX Dumbbell 2x25kg 2x17kg *DT …
Crossfit Skirmish9 September 2019
Dynamic Warm Up Strength Back Rack Lunge (5x10) Every 2 mins at a moderate weight WOD Every 5 mins (6 rds) 30 Wall Balls 9/6kg 20/15 Cal. Ski / Row 10 Burpee Pull…
Crossfit Skirmish9 September 2019
Stretch & Mobility Dynamic Warm-Up WOD “ Barbara” 5 RD FT 20 Pull UPS 30 Push UPS 40 Sit UPS 50 Air Squats RX Rest 1:00 BTR INT Rest 2:00 BTR SC Rest…
Crossfit Skirmish5 September 2019
Running Warm-Up WOD Aerobic Conditioning 2-000m Run 2-000m Bike 2-000m Ski 2-000m Row
Crossfit Skirmish5 September 2019
Stretch & Mobility Strength Front Squat 3RM Follow by 3x3@90% WOD 3 RD FT 100 D.U 30 T2B
Crossfit Skirmish5 September 2019
Barbell Warm Up Tekkers -Cleans (Power / Squat ) WOD For Time: 2K Row ... Directly into: 10 Rounds: 2 Power Cleans (90/60) 4 Bar-Facing Burpees 8 Alternating Pistols (Time cap 27min)
Crossfit Skirmish5 September 2019
Gymnastic Warm Up Partner HS Walk Scuppular Push Ups HS Raises ( from plank ) Gymnastic Skill HS Push Ups Rope Climb Gymnastic Conditioning "21 Guns" 21-15-9: Strict Pull-ups Strict Handstand Push-ups -5 Rope…
Crossfit Skirmish4 September 2019
Dynamic Warm Up Skill SDHP Power Snatch WOD 3 Rounds for time of: 30 Wall-Ball Shots 30 Sumo-Deadlift High Pulls 40/25kg 30 Box Jumps, 24” 30 Ring Dips 30 Calorie Row 30 Burpee 30…
Crossfit Skirmish3 September 2019
Warm Up Squat Therapy Strength Back Squat 3RM Follow by 3x3@90% from today 3RM WOD AMRAP 12min 7- Deadlift 100/65kg 5 - Push Press 60/35kg Stretch & Mobility
Crossfit Skirmish1 September 2019
Warm Up Dynamic Movements ( specific for today ) WOD On the 0:00, Part #1: 100-80-60-40 D.U 5-4-3-2 Bar Muscle Ups On the 15:00, Part #2: 3 Rounds: 21 Calorie Row 9 Thrusters…
Crossfit Skirmish1 September 2019
Warm Up Barbell Mobility Barbell Cycling Not For Time: 21 Strict Presses 15 Push Presses 9 Push Jerks 6 Split Jerks WOD 8 Power Snatches 4 Legless Rope Climbs 6 Power Snatches 3 Legless…
Crossfit Skirmish31 August 2019
Warm Up HS Wall Walk Up Scuppular Rotation Hang Power Clean WOD Team of Two 100- Cal Bike 80 - HSPU 60 - Power Clean 60/40kg 40 - C2B Pull Ups 20 - DB…
Crossfit Skirmish30 August 2019
