Barbell Warm Up Tekkers : Hang Power Clean & Jerk Partner WOD Qualifier 22.3 a&b 12min Running Clock A: 9mins Max Power Output You go I go all 12 reps Score = Reps x Weight…
Crossfit Skirmish31 March 2022
Weekly Programme at #CrossFit Skirmish
Warm Up : 3 Sets 20m Brad Jumps 5 Inch Warm 20 Hollow Rocks Deadlift 5-4-3-2-1 WOD 21-DB Snatch 25/17kg 21-Burpee Over DB 21-T2B -Rest 1:00 18-DB Snatch 27/20kg 18-Burpee Over…
Crossfit Skirmish29 March 2022
Squat Therapy Front Squat 20 RM Add 2.5 kg from last week Partner WOD AMRAP 20 20 Wall Balls 20 Cal Row *ALT any way you want
Crossfit Skirmish28 March 2022
Warm Up 750m Run / 50 Double Unders Tekkers : Ground to Overhead WOD AMRAP in 4 min of: 15 HANG POWER CLEANS, 60/40kg 40 Double Unders -Rest 2 min- AMRAP in 4 mins of:…
Crossfit Skirmish27 March 2022
Warm Up : 3 Sets 5 Inch Warms 7 Brad Jumps 10 Good Mornings Deadlift : 3x5 WOD -500m Run 21 Sumo Deadlift High Pull 42 HR Push Ups -500m Run 15 Sumo Deadlift High Pull 30 HR…
Crossfit Skirmish25 March 2022
Stretch & Mobility Bench Press 5-4-3-2-1-1-1 WOD EMOM 20 3 Power Clean 4 Front Squat 5 Burpee Over The Bar RX 60/40
Crossfit Skirmish24 March 2022
CrossFit Skirmish Throwdown Qulifier 22.2 For Time Athletes will first row one after each other on the same rower Males 500m & Females 400m The non-rowing athlete must farmer hold 2xDB RX Team Males -…
Crossfit Skirmish23 March 2022
Warm Up :5min 200m Bike 12 Alt Lunges 12 Hollow Rocks Gymnastics 3 Sets Hold :10sec Arch :10sec Hollow :10sec Tuck Tekkers:Toes To Bar WOD “Ladder 9” 2-4-6-8-10-12-14-16-18 Wall Balls T2B Burpee Rest…
Crossfit Skirmish22 March 2022
Running Warm Up Team WOD 5K Run 5K Ski *One partner working on the ski *One partner running *Every time they change perform 5 Synchro Down Up *Min distance before change over is 500m
Crossfit Skirmish21 March 2022
Warm Up Bring Sally Up Front Squat Front Squat Week 2 20 Reps Unbroken STRENGTH WOD “EMOM 16” 7 Bench Press 70/45kg 7 Weighted / Strict Pull Ups
Crossfit Skirmish20 March 2022
Running Dynamic Warm Up Warm Up 2 Sets 3 Rope Pulls 5 Front Squat 7 Hand Muscle Clean Tekkers Power Snatch WOD 750m Run 15- Power Snatch 750m Run 15 - Rope…
Crossfit Skirmish18 March 2022
CrossFit Skirmish Throwdown Qualifier 22.1: 22min Amrap Max Ski meters E3MOM Couplet of: RX-1 Athlete completes 10 Cal Bike Erg RX - 1 Athlete completes 3 Bar MU & 3 Toes 2 Bar Scaled -…
Crossfit Skirmish17 March 2022
Warm Up Part a) 5min :30 sec Bike :30 sec Rest Part b) 30 Plate G2O Tekkers Double Dumbbell Push Press / Power Clean WOD AMRAP 5 7 - DB Push Press (2x22…
Crossfit Skirmish16 March 2022
Warm Up Air Squat Lunges Front Squat Week 1 20 Rep ( Unbroken ) WOD 21-15-9 Bench Press 80/50 Deadlift 120/70
Crossfit Skirmish15 March 2022
Stretch & Mobility Warm Up 10-20-30-40-50 Double Unders Sit Ups Conditioning 5 Rounds 1:00 Ski 1:00 KB Swings 24/16kg 1:00 Burpee 1:00 Row Rest 1:00
Crossfit Skirmish14 March 2022
CrossFit Open 22.3 Final Redo Option B Team Fran You Go 21 Thrusters 21 Pull Ups I Go 21 Thrusters 21 Pull Ups You Go 15 Thrusters 15 Pull Ups I Go 15 Thrusters…
Crossfit Skirmish13 March 2022
CrossFit Open 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) RX Men 43kg ,…
Crossfit Skirmish10 March 2022
Warm Up AMRAP 5 3 Rope Pulls 6 Plate Ground To Overhead 9 Jumping Lunges Team of Two Conditioning 5-000 Row *Every 3:00 including 0:00 , perform 2 rope climbs each Follow buy 10-000…
Crossfit Skirmish9 March 2022
Stretch & Mobility Fun Warm Up Thunder AC/DC Down Up / Air Squat WOD “EMOM 28” Min 1 : 18 Wall Ball 9/6kg Min 2 : 60 Double Unders Min 3 : 12…
Crossfit Skirmish8 March 2022
Barbell & Gymnastic Warm Up Weightlifting : Clean & Jerk Tekkers 10min Establish Heavy Single WOD 15 Ground to Overhead 30 Toes To Bar 15 Ground to Overhead
Crossfit Skirmish7 March 2022
CrossFit Open 22.1 Final Day Option B Team WOD “ Max Cal Bike + Cindy “ AMRAP 20 (You Go I Go ) Max Cal Bike + AMRAP Cindy Partner 1 : Bike Partner 2…
Crossfit Skirmish6 March 2022
CrossFit Open 22.2 WOD 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees RX ♂ 102 / ♀ 70 kg barbell Scaled ♀ 43 kg , may step over bar on burpees ♂ 62 kg ,…
Crossfit Skirmish3 March 2022
Warm Up :Tabata Row Double Unders Bike Reverse Alt . Lunges Conditioning “Three Ladders “ EMOM 8 6-8-10-12-14-16-18-20 Cal Row Rest 2:00 EMOM 8 20-25-30-35-40-45-50-55 Double Unders Rest 2:00 EMOM 8…
Crossfit Skirmish2 March 2022