Stretch & Mobility Dynamic Warm Up WOD 6 Rounds Max Calorie / Reps 1:00 Bike 1:00 Air Squats Rest 2:00 6 Rounds Max Reps / Calorie 1:00 Push Ups 1:00 Ski…
Crossfit Skirmish22 April 2021
Weekly Programme at #CrossFit Skirmish
Stretch Running Dynamic Warm Up Conditioning 5km Run
Crossfit Skirmish20 April 2021
Warm Up Run 700m Skill DB Single Arm Devil Press WOD 5 Rounds For Time: 10 Single Dumbbell Front Rack Lunge 20 Wallballs 9 / 6 kg 10 Single Dumbbell Front Rack Lunge 10 Single…
Crossfit Skirmish19 April 2021
Stretch & Warm Up Conditioning EMOM Cal Cal Bike / Row / Ski / Shuttle Sprint Min 1 :15/13 Cal Min 2 :17/15 Cal Min 3 :19/17 Cal Min 4 : max reps double…
Crossfit Skirmish18 April 2021
Dynamic Warm Up WOD 50 Cal Row 50 D.B Power Snatch 50 Burpee Rest 1:00 35 Cal Row 35 D.B Power Snatch 35 Burpee Rest 1:00 15 Cal Row 15…
Crossfit Skirmish16 April 2021
Stretch & Mobility WOD 700m Run 75 Wall Balls 900m Run 75 Wall Balls 1200m Run
Crossfit Skirmish15 April 2021
Warm Up a) Speed Rope 5min Double Unders b) Barbell Snatch Warm Up WOD AMRAP 5: 500/400m Row Buy-In, Into Max Rounds: 30 Double-Unders, 5 Squat Snatches Rest 5:00 AMRAP 5: 500/400m Row Buy-In,…
Crossfit Skirmish14 April 2021
Building Murph WOD 1200 Run 100 Ring Rows 120 Push Ups 150 Air Squats 1200 Run RX with weighted vest
Crossfit Skirmish13 April 2021
Warm Up 800m Run Barbell Cycle Front Squat / Push Press Thrusters / Clusters WOD 10 Rounds ( Every 2:00 ) 10 Thrusters 8 Burpee Over The Bar
Crossfit Skirmish12 April 2021
Midline 3 Sets 7 - Inch Worms 14 - V Sit 1:00 Plank Hold Running Conditioning 5 Rounds 350m Run 21 KB Swings 75 Double Unders
Crossfit Skirmish11 April 2021
Warm Up Run 1000m Movements Plate Ground to Overhead / Burpee to plate WOD 50 Ground to Overhead 50 Burpee to plate 50m Weighted Walking Lunges ( any position ) 30 Ground…
Crossfit Skirmish9 April 2021
Stretch Barbell Warm Up WOD AMRAP 20 20 Hang Power Cleans 20 Front Squats 20 Push Press 20/15 Calorie Row
Crossfit Skirmish8 April 2021
Dynamic Warm Up WOD “On The Road To Murph “ 1200m Run RX 5 Rounds - INT 3 Rounds 40 Push Ups 60 Squats 1200m Run RX with weighted vest
Crossfit Skirmish7 April 2021
Warm Up 5 x 100m Rowing Up Rowing Conditioning 3 Sets 8 min Max Distance Row Rest 2:00
Crossfit Skirmish6 April 2021
Snatch Warm Up Snatch Technique WOD For Time:p 20 Power Snatches 20 Lateral Barbell Burpees 20 Overhead Squats 20 Lateral Barbell Burpees 20 Squat Snatches
Crossfit Skirmish5 April 2021
Warm Up Tabata “ Double Unders “ Skill Med Ball “ Squat Clean to Shoulder “ WOD 1200m Run 36 Medball Clean 120 Double Unders 900m Run 21 Medball Clean 90 Double…
Crossfit Skirmish4 April 2021
Stretch & Mobility Warm Up Run 400 Run - 400 Backwards WOD 4 Sets EMOM 0:00 - 1:00 15 cal Row 1:00 - 2:00 18 Cal Row 2:00 - 3:00 21 Cal Row…
Crossfit Skirmish2 April 2021
Running Dynamic Warm Up Short Shuttle Sprints Sprints 3 x 100m Rest 5:00 4 x 80m Rest 5:00 5 x 60m Midline 3 x 1:00 Plank Hold 1:00 Hollow Hold Rest 1:00
Crossfit Skirmish1 April 2021
Barbell Warm Up Weightlifting Power Clean and Jerk WOD 4 Rounds (3:00 Per Round) 10 Power Cleans + 20 Jerks In Remaining Time Max Reps : Lateral burpee over the bar Rest 1:00
Crossfit Skirmish31 March 2021
Gymnastic Warm Up Hollow Rolls - Pistol Squats Skill HSPU Pistols Squat WOD ( for time ) 2 - 4 - 6 - 8 -10 - 12 HSPU / HR Push Ups - 30 Double Unders…
Crossfit Skirmish30 March 2021