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
Weekly Programme at #CrossFit Skirmish
Dynamic Warm Up WOD 4 Rounds AMRAP 3 3 Devil Press 22/15kg 5 Push Ups 7 Air Squats - 1 Minute Rest Between Round - *RX wearing weighted west Cool Down : 10min…
Crossfit Skirmish22 September 2022
Warm Up 5 Sets : Rowing Up to 100m *every meter over or under the target , perform burpee Gymnastic Warm Up : HS Hold Skill : HS Walk / Wall Walk WOD 6 Sets…
Crossfit Skirmish21 September 2022
Warm Up : Monsters Walk Single Leg Hope ( Left / Right ) Good Mornings Deadlift 5x5@70% WOD 3 Rounds 15 Sumo Deadlift High Pull 50/35kg Run 400 15 Bench Press 50/35kg Run 400
Crossfit Skirmish20 September 2022
WARM UP : 2:00 SKI 1:00 HOLLOW ROCKS 2:00 SINGLE UNDER GYMNASTICS : T2B WOD FOR TIME: 200/150 METER SKI 10 DOUBLE UNDERS 1 TOE TO BAR 200/150 METER ROW 20 DOUBLE UNDERS 2 TOES…
Crossfit Skirmish19 September 2022
Barbell Warm Up Power Clean + Front Squat Front Squat 1RM WOD ÉMOM 20:00 3 POWER CLEAN 60/40 4 FRONT SQUAT 60/40 5 BURPEE OVER BAR
Crossfit Skirmish18 September 2022
DYNAMIC WARM UP WOD AMRAP 5:00 BIKE ERG CALORIES AMRAP 4: 00 AIR SQUATS AMRAP 3:00 DOUBLE UNDERS AMRAP 2:00 TOES TO BAR AMRAP 1:00 BURPEE TO TARGET REST 2:00
Crossfit Skirmish16 September 2022
Warm Up 10/10 Single Leg RDL 15 Scapular Pull Ups 15 Good Mornings Building Deadlift BMU Partner WOD 50 - 50 - 50 Deadlift 100/75kg Box Jumps Over 24/20” Pull Ups Rest 1:00 35-35-35 Deadlift…
Crossfit Skirmish15 September 2022
Dynamic Warm Up Conditioning WOD 3K Run 3K Row 3K Bike Stretch
Crossfit Skirmish14 September 2022
WARM UP: 5MIN :30 SKI - :30 HS HOLD GYMNASTIC DRILLS HS WALK WOD AMRAP 20: 200M SKI MAX UNBROKEN HSPU 200M SKI MAX UNBROKEN HS WALK SCORE = TOTAL REPS HS WALK 1M =…
Crossfit Skirmish13 September 2022
Warm Up : 2 Sets Left / Right 10/10 Single Hand DB Front Squat 10/10 DB Suitcase Deadlift 10/10 DB Lunge Front Squat Waves 3 Sets 4 @75% 3@80% 2@85% 1@90% Rest 2-3min Between Sets…
Crossfit Skirmish12 September 2022
Warm Up : 800m Gymnastic Progression Candle Sticks / Hollow Rock / Single Leg T2B Barbell Tekkers : S2O WOD 10 Rounds (Round Every 2:30) 200m Run 10 Toes to Bar 5 Shoulders To Over Head 60/40kg
Crossfit Skirmish11 September 2022
Warm Up : 200m Ski 10/10 DB Deadlift Suitcase 10/10 Half Kneeling Single Arm DB Press 200m Ski WOD 5 ROUNDS 25 Hang Power Clean 25 Push Press 15 DB Push Ups 15m HS Walk…
Crossfit Skirmish9 September 2022
Warm Up : 4 min Double Unders Practice Snatch Warm Up WOD “Increasing Ladder” 1 Power Snatch 1 TTB 35 Double Unders 2-3-4-5-6-7-8-9 10 Power Snatch 10 TTB 35 Double Unders
Crossfit Skirmish8 September 2022
Deadlift Warm Up 2 Sets : 15m Banded Monster Walk 20 Good Mornings 10/10 Single Leg Deadlift Deadlift : 5-4-3 WOD Part A 60/50 Cal Echo Bike Part B 130 Wall Balls *Every new minute…
Crossfit Skirmish7 September 2022
Warm Up : Short Rowing Intervals 5 Sets :30 sec On :30 sec Off Barbell Tekkers : Power Clean Partner WOD 1,500-m row 50 Power Clean 60/40kg 25 Burpee Pull Ups 1,500-m row *Share the…
Crossfit Skirmish6 September 2022
Warm Up 10/10 Half Kneeling Single Arm DB Press 20 DB Squat 10/10 Single Leg Squat Front Squat Waves 3 Sets 2@82% 2@87% 1@90% 1@95% Rest 3min WOD 6 Rounds 5 Devil Press 5m Double…
Crossfit Skirmish5 September 2022
General Warm Up 4 Sets :30 sec Ski - 10 HR Push Ups Gymnastic Warm Up Rings / HS WOD 10 - HSPU 50 - Double Unders 12 - Ring Dips 14/12 - Cal…
Crossfit Skirmish4 September 2022
Gymnastic Warm Up Building : Deadlift / Shoulder 2 Overhead WOD AMRAP 9 CAL ROW * EVERY 90 SEC REST 3:00 AMRAP 9 TTB *EVERY 90 SEC
Crossfit Skirmish2 September 2022
Bike Warm Up Barbell Tekkers : Power Clean WOD 0:00-2:00 1,000/800 METER BIKE MAX Power Clean REST 1 MINUTE 3:00- 6:00 1,500/1,200 METER BIKE MAX Power Clean REST 2 MINUTES 8:00 - 12:00 2,000/1,500 METER BIKE…
Crossfit Skirmish1 September 2022
DYNAMIC WARM UP PARTNER WOD AMRAP 30 “ You Go I Go “ 4 Rounds Each 10 Strict Pull Up 15 Bench 70/50kg 20 Cal Ski -Into- Max Distance Run *Partner A perform Full Round…
Crossfit Skirmish31 August 2022
Stretch & Mobility Warm Up : 4 Sets Even Min : 10 Med Ball Clean Uneven Min : 10 Med ball Lunges Front Squat Waves 3 Sets 4 @75% 3@80% 2@85% 1@90% Rest 2-3min Between…
Crossfit Skirmish30 August 2022
Gymnastic Warm Up : 7min (Working on steady pace ) :30 sec HS Hold 15 Hollow Rocks 5 Burpee Pull Up Gymnastic Drills : HS Walk Bar MU WOD AMRAP 12 3 Wall Walk…
Crossfit Skirmish29 August 2022