Team Warm Up Teams 2 WOD Row 2000m 30 T2B 30 Synchro KB Swings 24/16kg Row 1500m 30 T2B 30 Synchro OH KB Lunges 24/16kg Row 1000m 30 T2B 30 Synchro KB Goblet Squat…
Crossfit Skirmish29 April 2022
Weekly Programme at #CrossFit Skirmish
Snatch Warm Up Tekkers : Snatch WOD 15 Power Snatch 40/25kg 2 Round Of Cindy 12 Power Snatch 40/25kg 4 Rounds of Cindy 9 Power Snatch 40/25 6 Rounds Of Cindy 6 Power Snatch 40/25 Cindy…
Crossfit Skirmish27 April 2022
Warm Up : 5 Sets : Shuttle Sprints Running Conditioning WOD -0:00- 6:00 Run 1000m -6:00 - 12:00 Run 1000m -12:00 - 17:00 Run 750m -17:00 - 21:00 Run 500m
Crossfit Skirmish26 April 2022
Warm Up : 250 m Bike 25m Monster walks 250 m Bike 25m Broad Jumps 250m Bike 25m Duck Walks Front Squat 15rm Front Squat WOD AMRAP 12 12 Wall Balls 35…
Crossfit Skirmish25 April 2022
Warm Up Bike intervals ( in team of 3 ) 5 Sets :20 sec each Follow by Dumbbell DT warm up Deadlift + Hang Power Clean + Jerk Team WOD 3 Rounds Of Dumbbell…
Crossfit Skirmish24 April 2022
Warm Up 1000m Run with a partner Follow Up 5 Rope Pulls 10 Empty Bar Thrusters Skill : Rope Climb Partner WOD AMRAP 21 18 - Rope Climbs 36 - Thrusters 40/25kg 72 -…
Crossfit Skirmish22 April 2022
Warm Up 3 Sets 1:00 Single Unders 1:00 Single Leg RDL (L&R) 1:00 Good Mornings 1:00 Shoulder Press WOD 21 Bench Press 100 Double Unders 15 Deadlift 100 Double Unders 15 Bench Press…
Crossfit Skirmish21 April 2022
Dynamic Warm Up WOD EMOM 40 12/10 Cal Row 12 Burpee 12 KB Swings 30/24kg 12 Box Jump 24/20” Stretch & Mobility
Crossfit Skirmish20 April 2022
Stretch & Mobility Squat Warm Up Front Squat 15 RM *add 5kg from your last week 20 RM Running Conditioning 0:00- 6:00 Run 1000m 6:00 - 11:00 Run 800m 11:00 - 15:00 Run…
Crossfit Skirmish19 April 2022
Warm Up: 2 Sets 200m Ski :30 Sec HS Hold 12 Kip Swings Gymnastic Drills T2B / HSPU WOD 6 Rounds AMRAP 3:00 3 - Deficit HSPU / HSPU 6 - T2B / K2Elbow 9…
Crossfit Skirmish18 April 2022
Running Warm Up Barbell Takers : Power Clean / Front Squat / Push Jerk WOD In Teams of 2 3 Rounds For Time: 800 Meter Run (done together) 8 Rounds of “Macho Man” (take turns…
Crossfit Skirmish17 April 2022
Dynamic Warm Up Murph Prep With Weighted Vest 9/6kg 400m Run 21 Pull Ups - 21 Push Ups - 21 Squats 400m Run 18 Pull Ups - 18 Push Ups - 18 Squats 400m Run 15…
Crossfit Skirmish15 April 2022
Snatch Warm Up Tekkers : Power Snatch + OHS WOD 2 Rounds 10 Power Snatch 55/35kg 10 Burpee over the bar Rest 2:00 2 Rounds 10 OHS 50/30kg 10 Bar Facing Burpee Rest 2:00 2…
Crossfit Skirmish14 April 2022
Warm Up Tabata : Air Squat / HR Push Ups Bech Press 3-2-1-1-1 WOD 36 Wall Balls 54 Double Unders 18 Bench Press 50/30 30 Wall Balls 45 Double Unders 15 Bench…
Crossfit Skirmish13 April 2022
Warm Up : Bring Sally Up ( bar options ) Front Squat 20 RM WOD : Team Of Three 100 Cal Echo Bike 50 Partner Deadlift 75 Cal Echo Bike 35 Partner Deadlift…
Crossfit Skirmish12 April 2022
Barbell Warm Up AMRAP 7 7 Deadlift / 7 Hang Muscle Clean / 7 Front Squat / 7 Shoulder Press / 7 Push Press Weightlifting Clean & Jerk Barbell EMOM X 3 6…
Crossfit Skirmish12 April 2022
Stretch & Mobility Dynamic Warm Up Team WOD 60-40-20 Cal Row 30-20-10 Synchro T2B 60-40-20 Cal Ski 30-20-10 Synchro Burpee 60-40-20 Cal C2Bike 30-20-10 Synchro Med Ball Clean To Shoulder
Crossfit Skirmish10 April 2022
Hips & Front Rack Mobility Front Squat 20 RM Team WOD AMRAP 21 50 Cal Row 40 Wall Balls 30 T2B 20 Burpee
Crossfit Skirmish7 April 2022
Snatch Warm Up Weightlifting : Building Complex Hang Power Snatch + Squat Snatch WOD 4 ROUNDS 10 Power Snatch 45/35kg 10 Box Jump Up 24/20” 10 Hang Power Snatch 45/35kg 10 Box Jump Over 24/20”…
Crossfit Skirmish6 April 2022
Dynamic Warm Up Conditioning 9 Rounds 3:00 P/R Shuttle Sprints - 16 laps x 9m Double Unders - 50 Max Cal Bike ( in remaining time ) Rest 2:00 B/R
Crossfit Skirmish5 April 2022
Warm Up : “Barbell Tabata “ Shoulder Press Bent Over Row Bench Press 2-2-2-2–2 WOD AMRAP 15 12 deadlifts 80/50kg 9 Burpee Over The Bar 6 Rope Climb
Crossfit Skirmish4 April 2022
Warm Up : Row / Scapular Pull Ups / Hollow Rocks Weightlifting : Clusters Team WOD 1000m Row 50 Thrusters 30/20kg 30 T2B 750m Row 40 Thrusters 40/30kg 20 C2B 500m Row 30…
Crossfit Skirmish3 April 2022
Warm Up: 7min 200m Row 10 Ring Rows / 10 Scapular Pull Ups / 10 Air Squats Gymnastic Skill Ring Dips / Pistol Squats WOD For time: Run 750 meters 8 rounds of the…
Crossfit Skirmish1 April 2022