Deadlift Warm Up Deadlift 3 Sets (3-2-1) Same Weight @80-85% WOD 3 Rounds For Time 12 Deadlift 120/90kg 12 T2B 60 Double Unders
Crossfit Skirmish12 January 2023
Weekly Programme at #CrossFit Skirmish
Shoulders & Hips Mobility Strength :Two Movements 4 Sets 3 Back Squat 150/100kg 8 Box Jumps Over Rest as required between Sets 4 Sets 2 Bench Press 100/65kg 7 Strict Pull Ups Rest as…
Crossfit Skirmish10 January 2023
Dynamic Warm Up Midline Conditioning EMOM 32 16/14 Cal Ski 14 GHD Sit Ups 12 x 15m Shuttle Sprints Rest 1:00
Crossfit Skirmish9 January 2023
Warm Up OH PVC Pipe Broad Jumps / HS Hold Strength :OH Squat 2-2-2-2 WOD 5 Rounds (Amrap 3:00) 3 Squat Snatch 60/40kg 6 HSPU 9 Wall Ball -Rest 90 sec -
Crossfit Skirmish8 January 2023
Barbell Warm Up Team WOD AMRAP 10 50 Cal Row 25 T2B 50 Push Press 60/40kg Rest 3:00 AMRAP 10 50 Cal Bike 25 C2B 50 Deadlift 100/70kg Cool Down RomWod
Crossfit Skirmish7 January 2023
Warm Up 3min Single Under Jumps Dumbbell Single Arm Press L&R Suitcase Deadlift L/R Box Step Up WOD 100-80-60-40-20 Double Unders 50-40-30-20-10 Single Arm DB Snatch Alt 25-20-15-10-5 Burpee Box Jump Over RX Dumbbell 22/15kg…
Crossfit Skirmish6 January 2023
Warm Up “Sally Up “ Back Squat 60/40kg Back Squat 2-2-2-2 WOD 21-15-9 Calorie Ski 7-5-3 Wall Walk
Crossfit Skirmish5 January 2023
Warm Up Bike Intervals 6 sets :20 sec on :40 sec off Dual Dumbbell Tekkers DT - Deadlift , Hang Power Clean , Jerk WOD 7 Sets 0:00-2:00 Round of DB “ DT “ 2x27…
Crossfit Skirmish4 January 2023
Warm Up: 3 Sets 20m Monster Walk + 20m Broad Jump 10 Straight Leg Deadlift EMOM 14 3 Front Squat 110/75kg 5 Deadlift 150/100 WOD 5 Rounds 3 Bench Press 90/55kg 27 Wall Ball
Crossfit Skirmish3 January 2023
Warm Up 4:00 Double Under :35sec on :25sec off Barbell Warm Up Snatch High Pull - OH Squat Muscle Clean - Push Jerk Tekkers “ Snatch and C&J ” WOD AMRAP 12 Minutes 1 Squat Snatch…
Crossfit Skirmish2 January 2023
Warm Up : Partner “ Cindy “ 6 min Building Heavy Thrusters PARTNER WOD “ New 2023 “ AMRAP 28 2023m Row 12 thrusters 60/40kg 30 C2B / Pull Ups
Crossfit Skirmish1 January 2023
NEW YEAR PARTNER WOD 365m C2bike Each 12 Synchro C2B Pull Ups 31 Power Snatches 50/35kg 12 Rope Climbs 31 Thrusters 50/35kg 365m C2Bike Each 12 Synchro Burpee To The Bar 31 SDHP 50/35kg 12…
Crossfit Skirmish29 December 2022
Warm Up Ski - Bike Dommbell Devil Press - OH Lunges Conditioning 14/12 Cal Ski 6 Devil Press 22/15kg 14/12 Cal Echo Bike 6 Dual DB OH Lunges 22/15kg
Crossfit Skirmish28 December 2022
“Bear Complex “ Warm Up Power Clean - Front Squat - Push Press - Back Squat - Push Press From The Back EMOM 16 3 Front Squat 100/70kg 5 Push Press 70/50kg WOD 5 Rounds…
Crossfit Skirmish27 December 2022
Warm Up: 5 Sets Rowing Up 100m Bench Press 5-4-3-2-3-4-5 Partner WOD AMRAP 14 Max Cal Row *Every Time Change Over *Perform 15 Wall Balls
Crossfit Skirmish26 December 2022
PARTNER 12 DAYS OF CHRISTMAS 1-Clean Squat 100/70kg *Each 2-Bar MU *Each 3-30 Cal Bike 4-Synchro DB Thrusters 25/17kg …
Crossfit Skirmish22 December 2022
Warm Up EMOM 12 6- Bench Press 70/50kg 4 - Wall Walk WOD 21-15-9 Sumo Deadlift High Pull 45/35kg Box Jump After Each Set Perform 20 Cal Row
Crossfit Skirmish21 December 2022
Gymnastic Warm Up “ Midline & Shoulder “ WOD 0:00-4:00 25 T2B 50 Double Unders 25 Power Snatch Dumbbell 25/17kg 4:00-8:00 25 T2B 50 Double Unders 20 Power Snatch Dumbbell 27/20kg 8:00-12:00 25…
Crossfit Skirmish20 December 2022
Tabata Front Squat - Back Squat Squats Back Squat + Front Squat 3 Sets 4 Back Squat @75% + 3 Front Squat @75% Rest :10-:20sec 3 Back Squat @80% + 2 Front Squat@80% Rest :10-:20sec…
Crossfit Skirmish19 December 2022
Warm Up : Conditioning / Gymnastic / Barbell WOD (0:00-1:00) 220-180m Ski (1:00-2:00) 10 Deadlift 80/55kg (2:00-3:00) 14 GHD Sit Ups / Med Ball Sit Up (3:00-4:00) 360-300m C2Bike (4:00-5:00) 5 Hang Power Clean 80/55kg…
Crossfit Skirmish18 December 2022
Dynamic Warm Up WOD 1000m Row 75 Wall Balls 50 Lateral Burpees Over The Bar 25 Power Snatch 60/40 Cool Down ROMWOD
Crossfit Skirmish17 December 2022
Warm Up : Bike Intervals :30sec On :30sec Off Barbell : Squat Clean WOD For 30 minutes complete: 3 squat cleans on the odd minutes 12/15-calorie bike on the even minutes ♀ 70kg ♂ 100kg RX Echo…
Crossfit Skirmish16 December 2022
Warm Up DB Seated Press ( L & R ) Box Step Up Skill : Legless / Rope Climb WOD 6 Rounds 2:00 Per Round 6 DB Bench Press 2x32/22kg 6 DB Box Step Up…
Crossfit Skirmish15 December 2022
