Hips & Ankles Mobility Front Squat 3x10 @ 55/60% from 1RM WOD 4 Rounds 10 Shuttle Runs ( 50ft ) Max Med Wall Ball Rest 1:00
Crossfit Skirmish8 March 2023
Weekly Programme at #CrossFit Skirmish
Barbell Warm Up Clean & Jerk 2 x 2 @ 55 % , 2 x 2 @ 65% , 2 @ 75 % WOD 4 Sets (every 5 minutes) 27/23 Calorie Row 10 Bench Press…
Crossfit Skirmish6 March 2023
CrossFit Open 23.3 Final Day Redo Option B WOD AMRAP 15 50 Cal C2Bike 40 Wall Ball 30 Burpee Over DB 20 DB Snatch 25/17kg 10 HSPU
Crossfit Skirmish5 March 2023
CrossFit 23.3: Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed…
Crossfit Skirmish2 March 2023
"Calm Before The Storm" Recovery Day RomWod (Warior Rutine) 40-45min
Crossfit Skirmish1 March 2023
Warm Up 5 Sets :30 Sec Single Under :15 sec DU :15 sec Rest Midline Warm Up 3 Sets 2 Inch Warms 5 Knee To Elbow 10 Hollow Rocks Deadlift Warm Up To Heaviest Weight…
Crossfit Skirmish28 February 2023
Warm Up ( Bike - Ski ) Intervals WOD EMOM 10 Odd Minutes: 12 Box Jump Over Even Minutes: 12 Calorie Echo Bike -rest 3 minutes- EMOM 10 Odd Minutes: 4 Wall Walk Even Minutes:…
Crossfit Skirmish27 February 2023
Final Redo CrossFit 23.2 Additional Option WOD AMRAP 20 “ Cindy “ 5 Pull Ups 10 Push Ups 15 Air Squat
Crossfit Skirmish26 February 2023
Hi CROSSFIT OPEN 23.2A AND 23.2B: 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round.…
Crossfit Skirmish23 February 2023
Deadlift Warm Up Partner WOD Part A) 10 Rounds 10 Bar Facing Burpee 10 Deadlift 110/85kg Part B) Max Cal Row While parter performing full round , other partner working on the row Time…
Crossfit Skirmish22 February 2023
Warm Up Bike Intervals 6set :20 Work :40 sec Rest Gymnastic Warm Up Pull Ups Conditioning 6 Sets 17/14 Echo Bike 60 Double Unders 13 C2B / Pull Ups
Crossfit Skirmish21 February 2023
Warm Up Single DB Shoulder Press / Suitcase D-Lift / DB Front Rack Lunges WOD 5 Rounds 2 minute AMRAP 14m Single Dumbbell Walking Lunge 25/17kg 12 Single Dumbbell Snatch 25/17kg Max Burpee in remaining…
Crossfit Skirmish20 February 2023
CrossFit Open 23.1 Final Day ( Redo ) Optional Workout : WOD AMRAP 15 25 Cal Bike Erg 25 Med Ball Clean 9/6kg Rest 3:00 AMRAP 15 18 Cal Ski 18 KB Swings 24/16kg
Crossfit Skirmish19 February 2023
CrossFit Open 23.1: (14.4 REPEAT) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 6kg ball to 9-ft target, 42kg cleans ♂…
Crossfit Skirmish16 February 2023
Warm Up 5min Rowing 1min RPE 3 , 1min RPE 5 , 1min RPE 7 , 1min RPE 5,1min RPE 3 Tekkers Pull Ups : 3 Sets :20 sec Chin Over The Bar 3 Set…
Crossfit Skirmish15 February 2023
Warm Up ( Ski Intervals ) 6 sets :30 sec work :30 sec rest Partner WOD 3 Sets 25 Cals Ski ( YGIG ) On the change over perform synchro 25 DB Power Snatch 22/15kg…
Crossfit Skirmish14 February 2023
Warm Up 7 Sets 1:00 Max Effort Shuttle Run 25ft 1:00 Rest Barbell Warm Up Deadlift / Muscle Clean / Hang Power Clean WOD “Chief” 5 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 HR…
Crossfit Skirmish13 February 2023
Dumbbell Warm Up : Shoulder & Hips Activation Gymnastic : Building T2B WOD AMRAP 18 Minutes 10 Alt Dumbbell Hang Clean and Jerk 25/17kg 10 Dumbbell Facing Burpee 10 Toes to Bar
Crossfit Skirmish12 February 2023
Warm Up EMOM 9 1) 20 DU + 10 Empty Bar Good Mornings 2) 5 Wall Balls + 5 Pull Ups 3) 10 Empty Bar Deadlift + 3 Jumping Bar MU Skill Bar MU WOD "…
Crossfit Skirmish10 February 2023
Gymnastic Warm Up Skill Of The Day “HS Walk” WOD AMRAP 12 “ Ladder “ 1-2-3-4-5-6-7-8-9 Wall Walk 3-6-9-12-15-18-21-24… Cal Row Cool Down RomWod
Crossfit Skirmish9 February 2023
Barbell Warm Up AMRAP 5 5 Deadlift / 5 Hang Power Clean / 5 Front Squat / 5 Shoulder Press / 5 Push Press EMOM 8 Clean & Jerk @75-80% from 1RM WOD “ Grace…
Crossfit Skirmish8 February 2023
Dynamic Warm Up Run / Ski / Bike Conditioning 6 Rounds 12 x 18m Shuttle Run 16/14 Cal Ski 18/16 Cal C2Bike Rest 1:30
Crossfit Skirmish7 February 2023
Warm Up : 5 Min 10 Single Arm DB Press ( Left & Right ) 50 Single Unders 10 DB Front Squats 50 Single Under Gymnastic Warm Up Building T2B CrossFit Open 20.2…
Crossfit Skirmish6 February 2023
