Monday 18.12.2023 Dynamic Warm Up : Bike - Burpee Broad Jump Strength Front Squat 1-1-1-1-1 WOD Partner WOD You Go I Go 18/15 Cal Bike 12 Wall Ball 9 Burpee Box Jump High 30/24” …
boomadmin17 December 2023
Weekly Programme at #CrossFit Skirmish
TEAMS A) Kyle James Lee Maha B) Ainsley Fraser Brown Mary Christopher H C) Lisa Adam Stone Greig Winona D) Stewart Andrii Kirsty D …
boomadmin7 December 2023
Monday 4.12.2023 Dynamic Warm Up : Ski - Box Jump Over - Down Up - Bike WOD 3 Round ( AMRAP 4:00 ) 8/6 Cal Bike 4 Burpee Over The Box Rest 2:00 3 Rounds…
boomadmin3 December 2023
Monday 20.11.2023 Warm Up : 5min 1:30 Easy (2:10-2:20 Pace ) 1:30 Moderate ( 1:50-2:00 Pace ) 1:00 Fast ( 1:40-1:50 Pace ) Strength Shoulder Press / Push Press 5x2 WOD 5 Rounds ( 3:00…
Crossfit Skirmish19 November 2023
Monday 13.11.2023 Warm Up : 3 Sets 200m Row - 10 Good Mornings - 10 Med Ball Squats Strength :Back Squat 5x2 ( heavy ) Partner WOD AMRAP 24 ( Y G I G…
Crossfit Skirmish12 November 2023
Monday 6.11.2023 Warm Up : Ski - Box Step Up - Press Weightlifting : Cluster Partner WOD AMRAP 20 12 Box Jump Over 24/20” 8 Thrusters 40/27kg 4 Wall Walk Tuesday 7.11.2023 Warm Up…
Crossfit Skirmish5 November 2023
Monday 30.10.2023 Warm Up : 6 Sets 1:00 Max Shuttle Runs Rest 1:00 Strength : Shoulder Press & Back Squat 1RM WOD 10-9-8-7-6-5-4-3-2-1 Shoulders To Overhead Deadlift RX deadlift 120/90kg push press 70/50kg Tuesday…
Crossfit Skirmish29 October 2023
Monday 23.10.2023 Warm Up : 6 min :30sec Ski - :30sec Bike Tekkers : Hang Power Snatch PARTNER WOD 12 ROUNDS OF 1-MINUTE INTERVALS I GO-U GO FORMAT (ONLY 1 PARTNER WORKING EACH MINUTE) IN…
Crossfit Skirmish22 October 2023
Monday 16.10.2023 Warm Up : Active Hips & Shoulders Strength Bench Press 1-1-1-1-1 WOD 21- Push Press 21 Deadlift 750m Run 15- Push Press 15 - Deadlift 500m Run 9 Push Press 9 Deadlift 250m…
Crossfit Skirmish14 October 2023
Monday 9.10.2023 Front Squat Warm Up Strength Front Squat 1-1-1-1-1 WOD 0:00 - 5:00 50/43 Cal Row Max Thrusters Rest 1:00 6:00 - 11:00 50/43 Cal Row Max Power Clean Rest 1:00 12:00-17:00 50/43 Cal…
Crossfit Skirmish8 October 2023
Monday 2.10.2023 Squat Warm Up Strength Every 2:00 x 5 Sets -2 Front Squat Hero WOD “T.U.P” 15-12-9-6-3 Power Clean Pull Ups Front Squat Pull Ups RX 65/42kg Tuesday 3.10.2023 Dynamic Warm Up WOD…
Crossfit Skirmish1 October 2023
Monday 25.09.2023 Warm Up : 3 Set 5 Inch Worms / 10 Suit Case DL / 15 Swings Trekker’s DB Bench Press & Wall Walk WOD 5RD AMRAP 3 12 T2B 8 DB Bench Press…
Crossfit Skirmish24 September 2023
Monday 18.09.2023 Warm Up : Med Ball Cleans / RDL / Row Tekkers Deadlift WOD 10 RD 200/180m Row 15 Wall Ball 10-1 Deadlift 120/85kg Tuesday 19.09.2023 Snatch Warm Up Snatch 5-3-1 WOD AMRAP…
Crossfit Skirmish17 September 2023
Monday 11.09.2023 Warm Up : 5min 10 Med Ball Cleans / 10 Swings / 10 Sit Ups WOD 10 Power Cleans 70/50kg 20 Chest to bar Pull Ups 40 Toes to bar 80 Wall Balls…
Crossfit Skirmish10 September 2023
Monday 04.09.2023 Schmalls WOD Buy-In: 800 Meter Run 2 Rounds: 50 Burpees 40 Pull-ups 30 Single Leg Squats 20 Kettlebell Swings 24/16kg 10 Handstand Push-ups Cash-Out: 800 Meter Run Tuesday 05.09.2023 Squat Warm Up…
Crossfit Skirmish3 September 2023
Monday 28.08.2023 Warm Up EMOM 6 120/100m Row Deadlift 5-3-1 WOD AMRAP 7 Max Wall Ball On the minute 5 deadlift 100/70 -Rest 3:00 AMRAP 7 Max Cal Bike On the minute 5 Power Clean…
Crossfit Skirmish27 August 2023
Monday 21.08.2023 Blast From The Past Tekkers Power Clean - Deadlift HSPU - Ring Dips WOD 0:00-7:00 “ Elizabeth “ 21-15-9 Power Clean 60/40kg Ring Dips 7:00-15:00 “ Karen “ 150 Wall Ball 15:00-22:00 “…
Crossfit Skirmish20 August 2023
Monday 14.08.2023 Squat Therapy Barbell Warm Up Strength Front Squat 5-3-1 WOD AMRAP 15 2 Squat Clean 40 Double Under’s 8 T2B *Add 2 Squat Clean Every Round Tuesday 15.08.2023 Running Warm Up WOD…
Crossfit Skirmish13 August 2023
Monday 7.08.2023 Warm Up : 5min 5 Single Arm DB Shoulder Press ( Left & Right ) 7 Cal Row 10 HR Push Up Strength Bench Press 5-3-1 WOD 6 Sets 1:00 Max Cal Ski…
Crossfit Skirmish6 August 2023
Monday 31.07.2023 Warm Up 5 sets :30sec Ski :30sec Bike Tekkers Clean Squats / Jerks From Rack WOD EMOM 24 14/12 Cal Ski 4 Jerks 70/50kg (from rack ) 16/13 Cal C2Bike 4 Squat Clean…
Crossfit Skirmish30 July 2023
Monday 24.07.23 Barbell Warm Up Bar Conditioning 4 Sets 90sec Deadlift 100/70kg 90sec Power Clean 80/62kg 90sec Front Squat 60/52kg 90sec Push Press 40/35kg *Rest 2:00 Between Sets Tuesday 25.07.23 Gymnastic Warm Up Hang /…
Crossfit Skirmish23 July 2023
Monday 17.07.2023 Warm Up Row / Deadlift Strength : Sumo Deadlift 3-2-1 WOD AMRAP 22 Max Distance Row Every 2:00min including 0:00 8 Sumo Deadlift High Pull RX 50/35kg Tuesday 18.07.2023 Warm Up :…
Crossfit Skirmish16 July 2023
Monday 10.07.2023 Warm Up : 2 Sets 10 Good Mornings 10 Swings 10 RDL 10 Press WOD AMRAP 10 5 DB Bench Press 30/22kg 7 Strict Pull Up Rest 5:00 AMRAP 10 5 Deadlift…
Crossfit Skirmish9 July 2023