Monday 1.07.2024 Warm Up 2 Sets 50 Resistance Band Good Morning 25 Monster Walks Deadlift ( 1 -1 -1 ) WOD 3 Rounds 300/200m Bike Erg 10 Deadlift 10 Box Jumps Tuesday 2.07.2024 Seated…
Crossfit Skirmish29 June 2024
Weekly Programme at #CrossFit Skirmish
Monday 17.06.2024 Warm up Tabata Med Ball Clean Weightlifting Clean & Jerk ( 1 -1 -1 ) WOD 6 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 Push Ups 9 Air Squats Rest 1:00 …
Crossfit Skirmish16 June 2024
Monday 10.06.2024 Warm up C2Bike 5 sets on30:30off Gymnastics: Toes To Bar WOD 40 Cal Bike Erg 8 Single Arm Devil Press Left (25/17) 12 Toes to Bar 8 Single Arm Devil Press Right (25/17)…
Crossfit Skirmish8 June 2024
Monday 3.06.2024 Warm up 800m Run Front Squat ( 1-1-1 ) Power Jerk ( 1-1-1 ) WOD 3 Rounds (3:00) 21/15 Cal Row 15 Hang DB C&J 25/17kg Max Reps Burpee over the DB Rest…
Crossfit Skirmish1 June 2024
Monday 27.05.2024 Team of “Murph “ 3 Rounds 1000m Run 50 Pull Ups 75 Push Ups 100 Air Squats Tuesday 28.05.2024 Functional Bodybuilding Deadlift Suitcase 3x10 (each side ) Weighted Good Mornings 3x10 Elevated…
Crossfit Skirmish26 May 2024
Monday 20.05.2024 Stretch & Mobility A) Seated DB Back Extension 4x8 B) Super Set 5 Sets 8 DB Row 8 Barbell Pendlay Row Max Resistance Strict Pull Ups WOD AMRAP 16 400m Run 21 KB…
Crossfit Skirmish18 May 2024
Monday 13.05.2024 Stretch & Mobility A) Seated DB Back Extension 4x8 B) Super Set 5 Sets 8 DB Row 8 DB Hummer Curl Max Push Ups Partner WOD AMRAP 12 30-25-20-15-10-5 Wall Ball Cal Ski…
Crossfit Skirmish11 May 2024
Monday 7.05.2024 Stretch & Mobility Functional Bodybuilding A) Seated Good mornings 4x7 ( 60/40) B) Super Set 5 Sets 8 DB Shoulder Press 8 DB Hummer Curl Max Strict Pull Ups Partner WOD AMRAP 12…
Crossfit Skirmish4 May 2024
Monday 29.04.2024 Stretch & Mobility Functional Bodybuilding A) Seated Good mornings 4x7 ( 60/40) B) Super Set 7 Sets 7 Split Grip Bent Over Row 60/40kg 7 DB Single Arm Row 30/22kg WOD 21-15-9 T2B…
Crossfit Skirmish27 April 2024
Monday 22.04.2024 Dynamic Warm Up Run 1000m Partner WOD AMRAP 24 Max Distance Ski Max Rounds Cindy “Cindy “ 5 Pull Ups - 10 Push Ups - 15 Air Squats *Each athlete must complete at…
Crossfit Skirmish21 April 2024
Monday 15.04.2024 Warm Up Deadlift 1RM WOD 21-15-9 Deadlift 100/70kg Box Jump Over T2B Tuesday 16.04.2024 Barbell Warm Up EMOM 12 6-10 Bench Press 8-12 Bent Over Row 70/45kg WOD AMRAP 15 50 Double…
Crossfit Skirmish13 April 2024
Monday 8.04.2024 Warm Up : 800m Run Front Squat 3x3@75% WOD AMRAP 2:00 200m Run Max DB Thrusters 2x22/15kg Rest 2:00 Tuesday 9.04.2024 Warm Up : Med Ball Volleyball WOD AMRAP 21 400m Row…
Crossfit Skirmish6 April 2024
Monday 1.04.2024 Warm Up : 800m Run Bench Press 3x3@70-75% WOD -400m Run 15-12-9-6 DB Snatch Right Hand Lat Burpee Over DB DB Snatch Left Hand Lat Burpee Over DB RX 22/15 Tuesday 2.04.2024…
Crossfit Skirmish31 March 2024
Monday 25.3.2024 Squat Therapy Tekkers Back Squat 3x3@70% WOD 3 Rounds 50 Wall Ball 35 Box Jump Over 15 Power Clean 50/35kg Tuesday 26.3.2024 Warm Up : Double Unders Skill T2B WOD EMOM 21…
Crossfit Skirmish23 March 2024
Monday 18.3.2024 Final Call : CrossFit Open 24.3 Focus on final attempt of 24.3 Tuesday 19.3.2024 Warm Up : Row Intervals 5 sets :20sec row :20sec rest Tekkers : Shoulders to Overhead 3x3@70% ELFIT ARAB…
Crossfit Skirmish16 March 2024
Monday 11.3.2024 Final Call : CrossFit Open 24.2 Option B WOD AMRAP 20 Run 800m 30 Burpee Bike 1600 30 Air Squats Tuesday 12.3.2024 Barbell Warm Up Tekkers : Thrusters WOD AMRAP 2:00 5…
Crossfit Skirmish9 March 2024
Monday 4.3.2024 Final Call : CrossFit Open 24.1 Option B WOD AMRAP 21 Row 500m 25 Wall Balls 50 Double Unders Tuesday 5.3.2024 Barbell Warm Up Barbell WOD 3 Rounds 5 Deadlift 5 Hang…
Crossfit Skirmish2 March 2024
Monday 26.2.2024 Dynamic Warm Up : Bike Shuttle Run Midline Conditioning For Time: 2000m Bike Erg 60 AbMat Sit-ups 800 Meter Run 60 AbMat Sit-ups 800 Meter Run 60 AbMat Sit-ups 2000m Bike Erg Time…
Crossfit Skirmish24 February 2024
Monday 19.2.2024 Squat Therapy Strength Back Squat 1-1-1-1-1 WOD 6 Sets AMRAP 3 4 Power Clean 60/40kg 8 Push Ups 12 Air Squats Rest 1:00 Tuesday 20.2.2024 Warm Up 7min 10 Pull Ups /…
Crossfit Skirmish17 February 2024
Monday 12.2.2024 Squat Therapy Strength Front Squat 1-1-1-1-1 WOD 4 Sets 4:00 On/2:00 Off 500/450m Ski 15 Box Jump Over 24/20” Max Reps Wall Balls Tuesday 13.2.2024 Partner Warm Up Bench Press / Wall…
Crossfit Skirmish10 February 2024
Monday 05.2.2024 Squat Therapy Strength Back Squat 3-2-1-2-3 WOD 6 Sets 4:00 On/2:00 Off 1000m Bike Erg 10 Deadlift 120/85kg Max Burpee Box Get Over 48” 40” Tuesday 06.2.2024 CrossFit Open Prep 2024 (…
Crossfit Skirmish3 February 2024
Monday 29.1.2024 Dynamic Warm Up Double Unders C2Bike Strength Bench Press 3-2-1-2-3 WOD AMRAP 20 1000m Bike 100 Double Unders 10 Bench Press ( body weight ) Tuesday 30.1.2024 CrossFit Open Prep 2024 (…
Crossfit Skirmish27 January 2024
Monday 22.1.2024 Warm Up : 5 sets Rowing Up 100m “Over or Under perform Burpee” WOD 4 Sets 40/35 Cal Row 30 DB Squats 22/15kg 20 Box Jump 30/24” *New set every 7:00 Tuesday…
Crossfit Skirmish20 January 2024