DYNAMIC WARM UP WOD 1.000 METER ROW 5 ROUNDS OF 'CINDY’ 800 METER ROW 4 ROUNDS OF 'CINDY' 600 METER ROW 3 ROUNDS OF 'CINDY' 400 METER ROW 2 ROUNDS OF…
Crossfit Skirmish16 October 2022
Weekly Programme at #CrossFit Skirmish
Warm Up : 1500m Row Per Team 2 ( break any way you like ) Partner WOD AMRAP 27m 60 Cal C2Bike 40 DB Box Step Over 24/20” 60 T2B 40 DB Overhead Lunges *RX…
Crossfit Skirmish14 October 2022
Gymnastic Warm Up Skill Drills : Ring Dips HS Walk Gymnastic WOD 4 Working Sets 2 Wall Walk 6 Ring Dips 9m HS Walk 12 Wall Balls -Rest 3:00-
Crossfit Skirmish13 October 2022
Speed Rope Warm Up :20 sec :40 sec Double Single Snatch Complex Snatch Pull + Hang Power Snatch + OH Squat WOD AMRAP 15 7 Power Snatch 35 Double Under’s 7 OH Squat 35…
Crossfit Skirmish12 October 2022
Speed Rope Warm Up :20 sec :40 sec Double Single Snatch Complex Snatch Pull + Hang Power Snatch + OH Squat WOD AMRAP 15 7 Power Snatch 35 Double Under’s 7 OH Squat 35…
Crossfit Skirmish12 October 2022
Dynamic Warm Up : WOD 50/40 Calorie Ski 50/40 Calorie Echo Bike 50/40 Calorie Row Rest 90 sec 35/20 Calorie Ski 35/20 Calorie Echo Bike 35/20 Calorie Row Cool Down 15-20m ROM WOD
Crossfit Skirmish11 October 2022
WARM UP : 800M RUN 20 SCAPULAR PULL UPS 10 TRUSTERS WOD 1 THRUSTER 1 C2B PULL-UP 100 METER RUN 2 THRUSTERS 2 C2B PULL- UPS 100 METER RUN 3 THRUSTERS 3 C2B…
Crossfit Skirmish10 October 2022
Barbell Warm Up EMOM 12 5 Front Squat 90/55kg 5 Deadlift 140/85kg WOD 4 Rounds AMRAP 3:00 3 Power Clean 60/40kg 5 Burpee Over The Bar Rest 1:00
Crossfit Skirmish9 October 2022
CONDITIONING 1 000 ROW 100 PUSH-UPS 1 000 RUN 100 SIT UPS 1 000 ROW 100 AIR SQUATS 1 000 RUN
Crossfit Skirmish8 October 2022
Partner WOD Warm Up 800m Run Together Movements Pistol Squat Partner WOD 20 Synchro Burpee 10 Synchro Pistols / Air Squats 30m Farmer Carry 30 Synchro Burpee 15 Synchro Pistols / Air…
Crossfit Skirmish7 October 2022
Barbell & Gymnastic Warm Up Tekkers Power / Hang / Squat Clean WOD AMRAP 3:00 4 Hang Power Clean 60/40 6 Pull Ups Rest 3:00 AMRAP 3:00 3 Power Clean 70/50…
Crossfit Skirmish6 October 2022
STRETCH & MOBILITY FRONT SQUAT 5x4@75% WOD AMRAP 18: 100 WALLBALLS 80 DB SNATCHES 22/15 60 BOX JUMP OVERS 24/20” 40 DOUBLE D PUSH PRESS 22/15
Crossfit Skirmish5 October 2022
Gymnastic Warm Up Building Skill : HS Walk / Wall Walk Up WOD 1)14/12 Cal Ski 2)12 T2B / 15 K2Elbow 3)13/10 Cal Echo Bike 4)15m HS Walk / 3 Wall Walk
Crossfit Skirmish4 October 2022
Warm Up : 3 Sets 10 Good Mornings 15m Resistance Band Walk 10 Romanian RDL Deadlift 5 x 4 @75% WOD 10 Rounds 9 Sumo Deadlift High Pull 36 Double Unders RX 40/27kg
Crossfit Skirmish3 October 2022
Warm Up : 4 Rounds 100 m Row / 10 Air Squats / 10 Sit Ups WOD 5 Rounds 21 GHD Sit Up / ALT V -Sit Up 15 Cal Row M.E Double Dumbbell Thrusters…
Crossfit Skirmish2 October 2022
Dynamic Warm Up lWOD Every 4:00 / 6 Sets 400m Run 30m Farmer Carry 30/24kg 10 KB Swings 30/24kg 30m Farmer Carry 30/24kg
Crossfit Skirmish1 October 2022
Warm Up : You Go I Go 6 Min 5 Pull Ups - 10 Push Ups - 15 Sit Ups Skill : Rope Climb & T2B Partner WOD 10 Rounds Each 3 Rope…
Crossfit Skirmish30 September 2022
Warm Up : 2 Sets 10 Single Leg DB Press L/R 10 Box Step Up 10 Down Up WOD EMOM 24 12 DB Split Jerk 27/20kg 12 DB Box Step Up 24/20” 12 Burpee Over…
Crossfit Skirmish29 September 2022
WARM UP : C2BIKE + OHS SNATCH : TEKKERS WOD 15 UNBROKEN SQUAT SNATCH / POWER SNATCH + OHS 3,000/2,500 METER BIKE ERG REST 3:00 12 UNBROKEN SQUAT SNATCH / POWER SNATCH + OHS 2,500/2,000…
Crossfit Skirmish28 September 2022
Dynamic Warm Up Conditioning 13min Max Cal Ski 1min Rest 13min Max Cal Row Cool Down 15min Rom Mobility
Crossfit Skirmish27 September 2022
Warm Up :Tabata Deadlift / Front Squat 4 Sets Each Strength 4 Sets 5 Deadlift @70% 5 Front Squat @70% Rest 2:00 Between Sets WOD 15–12-9-6-3 Thrusters 50/35kg C2B Pull Ups (more…)
Crossfit Skirmish26 September 2022
Gymnastic Warm Up Hollow Hold HS Hold Pike Push Ups WOD AMRAP 3 Minutes 3 Wall Walks 8 GHD SIt Ups / OR 16 Alt. Leg V-Up -rest 2 Minutes- AMRAP 3 Minutes…
Crossfit Skirmish25 September 2022
Dynamic Warm Up WOD 5 Rounds 1:00 Shuttle Sprints 1:00 Box Jump Over 24/20” 1:00 KB Swings 24/16kg 1:00 Rest
Crossfit Skirmish24 September 2022