Midline Warm Up 3 Sets :30 Sec Plank Hold :30 Sec Hollow Rocks :30 Sec V-Sits or Candle Sticks WOD 3 Rounds 20 Dumbbell Snatches 22/15kg 20 Burpees over Dumbbell 20 Toes to bar -Rest 2…
Crossfit Skirmish5 June 2022
Weekly Programme at #CrossFit Skirmish
Running Dynamic Warm Up: Sprints 5x 50m Running Aerobic Conditioning 5K Run with 5 segments ( Bech Mark ) 5 sets Every 6min Run 1000m
Crossfit Skirmish2 June 2022
Warm Up : 25m Walking Front Rack Med Ball Lunges 25 Air Squats 25m Walking Front Rack Med Ball Lunges Front Squats 10 RM Add weight from last week WOD 15 - Bench Press 45…
Crossfit Skirmish1 June 2022
Warm Up: 2x For Quality 10 - Scapular Pull Ups 10 - DB Push Press (Left) 10 - Down Up 10 - DB Push Press (Right) WOD 14/11 Cal Ski 12 DB Snatch 25/17kg…
Crossfit Skirmish31 May 2022
Warm Up: Concept 2 Bike 3:00 Concept 2 Erg 3:00 Barbell Cycle : Clean Squat Squat Snatch WOD 3 rounds 1000m Bike Erg 5 Squat Snatches 65/42kg - Rest 5:00- 3 rounds 500m Row 5…
Crossfit Skirmish30 May 2022
Warm Up 5min Option Choice Ski or Row Easy Pace Single Unders Deadlift build up WOD 5 Rounds Of 3:00 ( Per round ) 18 Deadlift 100/65 50 Double Unders Max Reps T2B in remaining…
Crossfit Skirmish29 May 2022
Team Murph 2022 Warm Up : 3 sets Shuttle Sprints / Ring Rows / Lunges / Murph 1800m Run 150 Pull-ups 240 Push-ups 360 Squats 1800m Run *Runs must be completed in 400m relay .…
Crossfit Skirmish27 May 2022
Dynamic Warm Up Team of two Conditioning 0:00 - 10:00 Max Distance Ski ( you go I go ) 10:00 - 20:00 Max Distance Shuttle Run 200m ( you go I go ) 20:00-…
Crossfit Skirmish26 May 2022
Warm Up : 2 Rounds 10 Sit Ups - Power Clean ( empty bar ) 8 Push Ups - Burpee Over the Bar Tekkers : Power Clean WOD 25 POWER CLEANS 70/50kg 30…
Crossfit Skirmish25 May 2022
Warm Up : Tabata - Air Squat - Down Up Front Squats 10 RM Add weight WOD 1-2-3-4-5-6-7-8-9 Wall Walk 2-4-6-8-10-12-14-16-18 Devil Press (2x22 / 2x15kg) Time cap 16min
Crossfit Skirmish24 May 2022
Warm Up Run 400 : Row 400 Gymnastic : C2B Pull Ups Team WOD 3 sets 400m run (together) 60/52 Calorie Row (split as needed) 400m run (together) 60 C2B / Pull Ups (split as needed)…
Crossfit Skirmish23 May 2022
Warm Up : EMOM 10 Even min 200m Bike Uneven min 10 Med Ball Clean Tekkers: Thrusters WOD 3 rounds 25 Wall Balls 9/6kg 500m Concept 2 Bike -rest 1:1- 3 rounds 20 Thrusters 40/25kg…
Crossfit Skirmish22 May 2022
Warm Up Run 400 Run Backwards 400 Follow by : 2 Sets 10 Scapular PullUps / Push Ups / Lunges Murph Prep WOD AMRAP 27min Set 1: Pull-up 1, push-ups 2, squats 3, run 300…
Crossfit Skirmish20 May 2022
Warm Up : 3 sets :45 on :30sec off Row - Bike - Ski Gymnastic Warm Up HS Hold / Pike HS Push Ups Team of Two Conditioning For time 2000m Row 40 Burpee Over The…
Crossfit Skirmish19 May 2022
Dynamic Warm Up WOD AMRAP 40 12 DB Snatch 22/15kg 12 Cal Ski 12 DB OH Lunges 22/15kg 12 Cal Ski Stretch & Recovery
Crossfit Skirmish10 May 2022
Team Warm Up: Synchro Burpee Over The Bar / Partner Deadlift Team WOD Run 600 (together ) 30 Synchro Burpee Over 30 Partner Deadlift 140/100 Run 600 (together ) 20 Synchro Burpee Over 20 Partner Deadlift 140/100…
Crossfit Skirmish9 May 2022
Squat Therapy Warm Up :Bring Sally Up "Med Ball" Front Squat 15rm WOD 3 Rounds 15 Push Press 60/40kg 15 C2B/Pull Ups
Crossfit Skirmish9 May 2022
Barbell Cycle Power Clean / Front Squat / Power Jerk WOD Every 90sec. For 10 Rounds 3 Power Clean 3 Front Squat 3 Jerk RX 70/50kg Stretch & Mobility
Crossfit Skirmish6 May 2022
Dynamic Warm Up Conditioning 7 Rd 30-Ski 50-Double Unders 30-Cal Row
Crossfit Skirmish5 May 2022
Warm Up Tabata "Front Squat" Week 8 15rm Front Squat WOD 21-15-9 Bench Press 80/50kg Strict C2B / Pull Ups
Crossfit Skirmish5 May 2022
Warm Up 400m Run 400m Backward Running Conditioning 0-6:00 Run 1000 6:00-12:00 Run 1000 12:00-17:00 Run 800 17:00-21:00 Run 600 21:00-24:00 Run 400
Crossfit Skirmish5 May 2022
Gymnastic Warm Up : Kip Swing / Lat Activation HS Hold / Pike HS Push Ups Skill : HSPU / T2B WOD AMRAP 8 14 DB Snatches 22/15kg 7 T2B Rest 2:00 AMRAP…
Crossfit Skirmish2 May 2022
Team Warm Up 3 sets :30sec each station Echo Bike , Med ball Clean , Burpee Team Of Three WOD Buy In 90 Cal Echo Bike Follow 120 Synchro Wall Balls 9/6kg 90 Synchro…
Crossfit Skirmish1 May 2022