REMEMBRANCE DAY 11.11.2020 Stretch & Mobility Warm Up 7min ( Steady Pace ) KB Swings Pull Ups KB Goblet Squat Push Ups WOD AMRAP 18 minutes. 11 Hang Power KB Snatches…
Crossfit Skirmish10 November 2020
Weekly Programme at #CrossFit Skirmish
a) Running Warm Up b) Barbell Warm Up Power Snatch Power Clean & Jerk WOD 10 Min Window: 1600 Run, Max Clean and Jerk 3 Min Rest 9 Min Window : 1000m Run, Max Power…
Crossfit Skirmish8 November 2020
Stretch Barbell Warm Up ( Comp ) Part A For Time, with a 30:00 Time Cap: 300 Double-Unders 2,000m Row 100 Bar-Facing Burpees Part B In Time Remaining until the 30:00 Cap: Build to a 1RM…
Crossfit Skirmish6 November 2020
Squat Therapy Strength Back Squat ( Week 2 ) 10 – 8 – 6 – 4 – 2 10 @65% back squat 1RM 8 @72% back squat 1RM 6 @78% back squat 1RM 4…
Crossfit Skirmish5 November 2020
Gymnastic Warm Up Hollow Hold HS Shoulder Touches Plank Hold Skill HS Walk WOD Gymnastic Stamina COMP 5 Rounds: 250m Row 25' Handstand Walk 5 Bar Muscle-Ups 25' Handstand Walk RX 4 Rounds: 250m Row…
Crossfit Skirmish4 November 2020
Barbell Warm Up Strength Deadlift 3x3 @75% 3x2 @80% WOD For Time: 30-20-10 Deadlifts Box Jump Overs Directly into... 10-20-30: Kettlebell Swings Burpee COMP 100/65kg 24/20” into 32/24kg RX 90/55kg 24/20” into 32/24kg INT 70/45 24/20” into…
Crossfit Skirmish3 November 2020
Conditioning Bike / Ski / Row ( in any order ) 10 Working Sets Each Station :45sec work :15sec rest 2:00 rest between changing stations
Crossfit Skirmish2 November 2020
Stretch Mobility Squat Therapy WOD COMP 21 Front Squats (70 kg/48 kg) 42 Single Arm Alternating DB Snatches (22kg/15kg) 800m Run 15 Front Squats (84 kg/61 kg) 30 Single Arm Alternating DB Snatches (22kg/15 kg)…
Crossfit Skirmish1 November 2020
Stretch and Mobility WOD “Active Recovery” 5 Rounds: 1 Minute Double Under’s 1 Minute Reverse Lunges 1 Minute Row 1 Minute Kettlebell Swings (24 / 16 kg) 1 Minute Rest
Crossfit Skirmish30 October 2020
Warm Up Good mornings Stiff Leg Deadlift Strength Deadlift 5-3-1-1-1 ( Working on heavy single ) WOD 5 Rounds 12 - Deadlift 12 - Face Burpee Over The Bar 12 - Wall Balls COMP 100/70kg…
Crossfit Skirmish29 October 2020
Today, Thursday 29th October 2020, the Scottish Government announced that we should remain under Tier 3 restrictions for just over another week - until Friday 13th November. Although really disappointing, Nicola Sturgeon did note that regions…
Crossfit Skirmish29 October 2020
Gymnastic Warm Up Tabata Style 8rd (20:10) Kipping Rolling Into Pistol Squat WOD Part a 3 RD AMRAP 3:00 20/15 Cal Bike M.E : COMP & RX -Pistols INT -Squats *Rest 1:00 between rounds Straight…
Crossfit Skirmish28 October 2020
Stretch & Mobility ( OH Shoulder Mobility ) Barbell Warm Up Front Squat / Push Press / Power Snatch WOD 20-17-14-11-8-5 ( For Time ) Thrusters Hang Power Snatches Box Jumps OH Squats 80 -…
Crossfit Skirmish27 October 2020
Warm Up EMOM 7 120/100m Row Test Row 1-000m ( Week 5 ) 100% effort Strength Back Squat 10 - 8 - 6 - 4 - 2 10 @65% back squat 1RM 8 @72% back…
Crossfit Skirmish26 October 2020
Stretch Barbell Mobility Gymnastic Warm Up EMOM 6 Wall Walk Up 15sec HS Hold 5sec Negative Push Down WOD COMP 3RD 800m Run 4RD of “Chief +” 1RD of Chief + 3 -…
Crossfit Skirmish25 October 2020
Warm Up 7min Moderate Pace (Machine of your choice) Strength Strict Press single heavy WOD 12 min Ascending ladder COMP 3-6-9-12-15-18..... Push Press @50/35kg C2B Cal Bike RX 2-4-6-8-10-12.... Push Press @42/27kg Pull Ups Cal Ski INT…
Crossfit Skirmish23 October 2020
Warm Up 5-10-15-20-25-30-35-40-45-50 Double Under’s WOD 21 AMRAP COMP 15 - T2B 10 - Box Jump 30/24” 15 - KB Swings 32/24kg 10 - Burpee Box Jump 30/24” RX 15 - T2B 10 - Box…
Crossfit Skirmish22 October 2020
Hey All - following the Scottish Government Announcements yesterday, there will be no group classes until Monday 2nd November. In the meantime our members are enjoying super-sized 18 sqm pods with Olympic platform, rig and…
Crossfit Skirmish22 October 2020
Snatch Warm Up Weightlifting Working on heavy single Squat Snatch WOD COMP 40 - Cal Row 20 - Squat Snatch 62/43kg 40 - Cal Row RX 40 - Cal Row 20 - Squat Snatch…
Crossfit Skirmish21 October 2020
Gymnastic Warm Up 7min :20 sec on each movements - Inch Warms - Hollow Rocks - HS Shoulder Taps Skill HS Walk ( HS Hold / HS Hold Of The Wall ) WOD 5 RD…
Crossfit Skirmish20 October 2020
Stretch & Mobility Weightlifting Working on a heavy single complex Complex Power Clean Front Squat Push Press WOD “Down to Buisness” COMP 7 Rounds For Time 14 - Cal Bike 7 - Thrusters 55/37kg 7…
Crossfit Skirmish19 October 2020
Rowing Warm Up 2:00 Moderate Pace 1:30 Fast Pace 1:00 Sprint Pace 1-000m Row ( Week 4 ) Strength 6x4 Deadlift ( 70% from last week ) WOD CrossFit Open 19.1 15min AMRAP 19-Wall Balls…
Crossfit Skirmish18 October 2020
Warm Up Med Ball Clean Scapular Pull Ups Weightlifting Establish 1 heavy clean squat / power clean WOD 3RD COMP 21 - C2B 21 - Sq.Clean @60% Rest 2:00 RX 21 - Pull…
Crossfit Skirmish16 October 2020