Was Barbell Warm Up AMRAP 5 5 Deadlift - 5 Hang Muscle Clean - 5 Shoulder Press - 5 Push Press Deadlift - Push Press EMOM 12 Ev 7 - Deadlift 120/90kg Un 4 -…
Crossfit Skirmish9 November 2022
Weekly Programme at #CrossFit Skirmish
Dynamic Warm Up Conditioning 2:00 C2Bike ( RPE 6-8 ) Rest :30 2:00 C2Ski ( RPE 6-8 ) Rest :30 RPE 2 Recovery Active Recovery RPE 4 Easy Warmup/Cooldown RPE 6 Easy-Moderate Endurance…
Crossfit Skirmish7 November 2022
Warm Up Front Lunges + Air Squat EMOM 12 Back Squat 5 Front Squat 3 WOD 5 Rounds 5 Power Clean 80/55 9 Burpee Over The Bar 40 Double Unders
Crossfit Skirmish6 November 2022
Dynamic Warm Up WOD 4 rounds 400m run 40 Air Squats -Straight into- 3 Rounds 300m Run 30 Push Ups -Straight into- 2 Rounds 200m Run 20 Strict Pull Ups
Crossfit Skirmish5 November 2022
Gymnastic Warm Up 5 Rope Pull Ups From Ground 15 Scapular Push Ups :30 HS Hold Rope Climb & HSPU WOD 10 Rounds 3 Rope Climb 12 Deadlift 100/75 6 HSPU
Crossfit Skirmish4 November 2022
Dumbbell Warm Up 3 Sets of 10 Single knee down Should Press L/R Suitcase Deadlift L/R C2Bike Warm Up Intervals :30 :30 WOD 5 RD 21/18 Cal C2Bike / Echo Bike Full Round…
Crossfit Skirmish3 November 2022
Snatch Warm Up Tekkers : Power Snatch WOD AMRAP 3:00 3 Snatch 60/40 2 Wall Walk Rest 3:00
Crossfit Skirmish2 November 2022
Warm Up : AMRAP 7 “Bear Complex “ 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Strength WOD “Crossfit Total V2” 7min Single Heavy - 7min Single…
Crossfit Skirmish1 November 2022
Warm Up: Ski / Double Unders / Echo Bike WOD 14/12 Cal Echo Bike 13/11 T2B / K2E 14/12 Cal Ski 50 Double Unders
Crossfit Skirmish31 October 2022
HALLOWEEN PARTNER WOD MOMENTS : ROW WALL BALLS THRUSTERS PULL UPS * SPECIAL MOVEMENT WILL BE ADDED
Crossfit Skirmish30 October 2022
Dynamic Warm Up WOD 5 RD 1:00 Bike Cal 1:00 KB Revers Lunges 24/16 1:00 KB Swings 24/16 Rest 1:00 Cool Down ROM WOD
Crossfit Skirmish29 October 2022
TEAM OF 3 WOD Warm Up Bike / Barbell / Down Up TEAM WOD Max Cal Echo Bike 100 Deadlift 100/75kg 50 Synchro Plate Ground To Overhead 80 Front Squat 60/40kg 40 Synchro Burpee Over…
Crossfit Skirmish28 October 2022
Front Squat Therapy Front Squat 2x5 @70% 2x3 @80% 2x1@90% WOD ( AMRAP 9 ) 9 S2O 50/35 12 Box Jump Over 24/20” 36 Double Unders
Crossfit Skirmish27 October 2022
WARM UP : 3 SETS 250M ROW + 1 RD “ CINDY “ TREKKERS DOUL DB SNATCH / OH LUNGES WOD 2 ROUNDS I FOR TIME 18 DUAL DB THRUSTERS 22/15 18 PULL UPS …
Crossfit Skirmish26 October 2022
Deadlift Warm Up 2 Sets Monster Walk 15m Single Leg RDL 10/10 Good Mornings 10 Deadlift 3x5@70% 3x4@75% 3x3@80% Cool Down 20min ROM WOD
Crossfit Skirmish25 October 2022
Warm Up : Ski / Row WOD 8 Sets 20/18 Cal Ski 20 Wall Balls Rest 5:00 8 Sets 20/18 Cal Row 10 Burpee Over The Row
Crossfit Skirmish24 October 2022
WARM UP : C2B BARBELL POWER CLEAN WOD AMRAP 20: 1 POWER CLEAN 1 BMU / C2B 200M BIKE 2 POWER CLEANS 2 BMU / C2B 200M BIKE 3 POWER CLEANS 3 BMU / C2B 200M…
Crossfit Skirmish23 October 2022
Warm Up 7 min Row and Speed Rope Intervals Row 30:30 Jumps ( Single Under ) WOD 50-40-30-20-10 Sit Ups Double Unders *after each set 25 DB Snatch 22/15kg
Crossfit Skirmish22 October 2022
Stretch Warm Up Partner WOD 6 Sets One Athlete Working Full Round 20 / 17 Cal Echo Bike 20 Wall Ball Other Athlete Farmer Carry RX 2x32 2x24 -Rest 5:00- 6 Sets One Athlete…
Crossfit Skirmish21 October 2022
WARM UP 250M SKI - 10 HOLLOW ROCKS - 5 BURPEE TEKKERS : THRUSTERS WOD 7 ROUNDS 7 TOES-TO-BAR 7 THRUSTER 45/30KG 7 BAR FACING BURPEES
Crossfit Skirmish20 October 2022
Tabata Warm Up Deadlift - Front Squat Load the Bar : Deadlift - Front Squat Strength EMOM 16 3 Front Squat 3 Deadlift *Both lifts on the same minute RX front squat 90/62kg , deadlift 110…
Crossfit Skirmish19 October 2022
Warm Up : 5min 8 Down Up 12 Lunge DB Shoulder Press ( 6 Left 6 Right ) 16 Kip Swings Skill : Bar MU WOD 7 Rounds 3 Wall Walks 4 Bar MU 5…
Crossfit Skirmish18 October 2022
Warm Up : 3:00 Bike / 3:00 Ski Barbell : Power Clean & S2O WOD 14/12 - Cal Ski 7 - Shoulders To Overhead 60/40 14/12 - C2 Bike 7 - Power Clean 60/40kg
Crossfit Skirmish17 October 2022