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
Weekly Programme at #CrossFit Skirmish
Monday 15.1.2024 Dynamic Warm Up Barbell Warm Up WOD 6 Sets Every 4:00 15/12 Cal Bike 50 Double Unders 3 Squat Clean 90/60kg 9 Box Jump 24/20” Tuesday 16.1.2024 CrossFit Open Prep LP Tekkers…
Crossfit Skirmish14 January 2024
Monday 08.1.2024 Warm Up : Brad Jumps - Barbell Cossack Squat Strength Back Squat 12-10-8-6-4-2 WOD 21-15-9 Deadlift 100/70kg Burpee Wall Balls Tuesday 09.1.2024 Gymnastic Warm Up Tekkers BMU / Pull Ups WOD 6…
Crossfit Skirmish6 January 2024
Monday 01.1.2024 New Year Day Loony Dook Tuesday 02.1.2024 Active Recovery : Flexing Mobility Stretching Wednesday 03.1.2024 Warm Up: 3 Sets Bike - Air Squats Ski - Push Ups Strength Push Press 21-15-9…
boomadmin2 January 2024
Monday 25.12.2023 Christmas Day LODING Tuesday 26.12.2023 Boxing Day Active Recovery : 5km Run , Walk Wednesday 27.12.2023 Barbell Mobility Warm Up 3 Rounds 9 Cal Row 15 Air Squats 6 Inch Worms WOD …
boomadmin26 December 2023
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
Monday 11.12.2023 Dynamic Warm Up : Bike - Broad Jump ( max distance ) Strength Back Squat 1-1-1-1-1 WOD Team Of Three 60-45-30-15 Cal Echo Bike Burpee Box Jump Over 24/20” Tuesday 12.12.2023 Warm…
boomadmin10 December 2023
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
