Barbell Warm Up Weightlifting Clean Cycle ( Week 4 Day 1 ) 7 Sets of Complex @ 90% from 3RM Power Clean Power Clean - Hang Squat Clean -2 Front Squat WOD 21-18-15-12-9-6-3…
Crossfit Skirmish17 May 2021
Weekly Programme at #CrossFit Skirmish
Warm Up: a) Toes To Bar Warm Up b) Overhead Warm Up c) Row Intervals WOD For Time: 50 Double-Unders 25 Overhead Squats 50 Double-Unders 35/27 Calorie Row 50 Double-Unders 50 Toes To Bar…
Crossfit Skirmish16 May 2021
Stretch & Mobility Warm Up Tabata : Row Conditioning Row GOLF 1:00 Work / 1:00 Rest 18 Rounds (Holes on a Golf Course) Male. Female. Points. >335m Eagle >295m. -2 >320m. Birdie. >280m. -1…
Crossfit Skirmish14 May 2021
Warm Up Med Ball Cleans Weightlifting Clean Cycle ( Week 3 Day 2 ) Hang Clean Squat 5x3@90% from 3 RM Clean Squat 3x3@90% from 3 RM WOD 50 Wallballs 9 / 6…
Crossfit Skirmish13 May 2021
Warm Up a) Tabata : Bike ( 50-60% effort ) b) Dumbbell Deadlift / Front Squat / Press Movement's Of The Day : Dumbbell Devil Press / Thrusters WOD AMRAP 5:00 15/12 - Cal…
Crossfit Skirmish12 May 2021
Barbell Warm Up Weightlifting Clean Cycle ( Week 3 Day 1 ) Power Clean 5x3@80% from 3RM 3x3@85% from 3RM 3@90% From 3RM WOD Online Quarterfinal Event 3 75 Power Clean 300 Double…
Crossfit Skirmish11 May 2021
Squat Therapy Hips & Ankle Activation Strength Back Squat Waves Week 2 Wave #1: 7 Back Squats 5 Back Squats 3 Back Squats Wave #2: 7 Back Squats 5 Back Squats 3 Back Squats Wave…
Crossfit Skirmish10 May 2021
Gymnastic Warm Up EMOM 5 10 Jumping Lunges / 10 Scapular Pull Ups / 10 HS Shoulder Taps Skill COMP - RX ( Ring / Bar Muscle Ups ) INT - ( Pull Ups )…
Crossfit Skirmish9 May 2021
Building “ Murph “ (Big day 29th May) Dynamic Warm Up WOD 1000m Run 75 Lunges 25 Pull Ups 75 Air Squats 1000m Run 75 Air Squats 25 Pull Ups 75 Lunges 1000m…
Crossfit Skirmish7 May 2021
We are very excited to launch our new schedule and can't wait to get back to it. We have increased the number of WODs per week, but for obvious reasons are limiting numbers to 12…
Crossfit Skirmish7 May 2021
Barbell Warm Up Clean Pull / Hang Clean / Front Squat Weightlifting ( Week 2 Day 2 ) Clean Complex 5x3 @ 85 from 3 RM Squat Clean + Hang Squat Clean WOD AMRAP…
Crossfit Skirmish6 May 2021
Stretch & Mobility Conditioning Ski 3500m - 175 Double Unders Row 3500 - 175 Double Unders
Crossfit Skirmish5 May 2021
Warm Up Tabata: a) Bike b) Down Up WOD AMRAP 5: 27 Dumbbell Power Snatches 22/15kg 27 Burpee 27/24 Calorie Assault Bike Rest 5:00 AMRAP 5: 21 Dumbbell Power Snatches 25/17kg 21 Lateral Dumbbell Burpees…
Crossfit Skirmish4 May 2021
Barbell Warm Up Weightlifting ( Week 2 Day 1 ) Clean Cycle 5x3 Power Clean @85% from 3RM WOD AMRAP in 3 minutes 3 Power Cleans 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat…
Crossfit Skirmish3 May 2021
Stretch and Mobility Strength 3 RM Deadlift WOD AMRAP 15: 60 Double-Unders 30 Wallballs 15 Deadlifts COMP 120 / 80 kg RX 100 / 65 kg INT 70 / 40 kg
Crossfit Skirmish2 May 2021
Dynamic Running Warm Up Tabata : Double Unders WOD “ Triple Three “ 3000m Row 300 Double Unders 3mile Run Intermediate Option 2000m Row 300 Singles 1mile Run
Crossfit Skirmish30 April 2021
Barbell Warm Up Deadlift / Clean Pull / Hang Power Clean / Front Sq Week 1 Day 2 Clean Complex Hang Power Clean + Squat Clean 5x3@85% from 5RM WOD 30 Power Cleans…
Crossfit Skirmish29 April 2021
Gymnastic Warm Up HS Hold Hollow Rocks Roll Up Pistols Skill HS Walk HS Push Ups Gymnastic Conditioning 5 Rounds 15 HSPU / Box HSPU 15m HS Walk / 30m Bear Crawl 15 Pistols…
Crossfit Skirmish28 April 2021
Snatch Warm Up Weightlifting : 12min Building Heavy Single Power Snatch WOD AMRAP 25: 15/12 Calorie Assault Bike / Bike 1 Round of "Cindy" 3-6-9-12-15... Power Snatch * 1 Round of "Cindy": 5 Pull-Ups…
Crossfit Skirmish27 April 2021
Squat Therapy Back Squat Waves Wave #1: 7 Back Squats 5 Back Squats 3 Back Squats Wave #2: 7 Back Squats 5 Back Squats 3 Back Squats Wave #3: 7 Back Squats 5 Back…
Crossfit Skirmish26 April 2021
5 Weeks Clean Cycle (Week 1 Day 1) Barbell Warm Up Deadlift , Clean Pull , Muscle Clean , Front Squat Weightlifting : Power Clean Find 3 RM Power Clean Follow Up 3x3 @80% from 3 RM…
Crossfit Skirmish25 April 2021
Running Warm Up Barbell Thrusters WOD Conditioning 800m Run 50 Thrusters 30 Burpee Over The Bar 600m Run 30 Thrusters 20 Burpee Over The Bar 400m Run 10 Thrusters 10 Burpee…
Crossfit Skirmish23 April 2021