Monday 03.07.2023 Warm Up 5min Ski - Row Barbell Warm Up Bench Press & Deadlift WOD 6 Rounds 8 Bench Press 70/45kg 16/14 Cal Ski Rest 5:00 6 Rounds 18/16 Cal Row 9…
Crossfit Skirmish2 July 2023
Weekly Programme at #CrossFit Skirmish
Monday 19.06.2023 Warm Up 3 Set :45 Sec Ski , 10 Muscle Clean , 10 Press ( empty bar) Tekkers DT WOD AMRAP 4 3 RD “DT “ @55/35kg Max Cal Ski REST 3:00 AMRAP…
Crossfit Skirmish18 June 2023
Monday 12.06.2023 Warm Up 3 Set :45 Sec Ski , 10 V-Ups , 10 Med Ball Cleans PARTNER WOD You Go I Go 75 Double Under 25 Wall Balls 25 T2B 1:1 Work…
Crossfit Skirmish11 June 2023
Monday 5.06.2023 Warm Up Bike / Plate Ground To Overhead / Down Up TEAM WOD In Teams Of Three AMRAP 30 60 Cal Echo Bike 30 Burpee 15 Sand Bag To Shoulder Tuesday 06.06.2023…
Crossfit Skirmish4 June 2023
Monday 29.05.2023 Warm Up Cindy & Running Dynamics HERO WOD In Teams Of Three 1- Mile Run ( together ) Follow by ( Shared Reps ) 60 Pull Ups 120 Push Ups 180 Air Squats …
Crossfit Skirmish28 May 2023
Monday 22.05.2023 Warm Up Bike / Ski / Run Farmer Carry WOD 3-000m Echo Bike 150FT Farmer Carry 1600m Run 150FT Farmer Carry 1000m Ski 150FT Farmer Carry RX 2x35kg / 2x24kg Time Cap…
Crossfit Skirmish21 May 2023
Monday 15.05.2023 Warm Up 5:00 250m Row 10 Good Mornings (From the bench) 15m Monster Walks Deadlift : 5 Heavy WOD 400/350m Row 15 Deadlift 90/65kg 15 Burpee Over The Bar …
Crossfit Skirmish14 May 2023
Monday 8.05.2023 Warm Up 5:00 C2Bike Front Squat ( light ) KB Swings ( eye level ) Weightlifting : Hang Squat Clean WOD 6 Hang Squat Clean 70/50kg 9 KB Swings 32/24kg 15/12…
Crossfit Skirmish7 May 2023
Monday 1.05.2023 Warm Up Ski Internals 3 sets 1:00 work 1:00 Rest Strength : Shoulder Strict Press 1RM Follow by 3x3@80% HERO WOD 10 Push Press 50/37kg 10 KB Swings 24/16kg 10 Box Jumps…
Crossfit Skirmish30 April 2023
Monday 24.04.2023 Warm Up Rowing Intervals 6x:30sec Work :30sec Rest Into... Warm Up Bench Press Warm Up Strength : Bench Press 1RM WOD 35-25-15 Pull Ups 30-20-10 V-Ups 25-15-5 Dumbbell Bench Press 30/22kg …
Crossfit Skirmish23 April 2023
Monday 17.04.2023 Rowing Warm Up 1:00 RPE 4 (Easy Pace) 1:00 RPE 7 (Medium Pace) 1:00 RPE 4 (Easy Pace) Into... Barbell Warm Up Good Mornings / RDL / Monster Walk Strength :Deadlift Partner WOD …
Crossfit Skirmish16 April 2023
Monday 10.04.2023 Team Bike Intervals 20sec Work 40sec Rest Clean & Jerk Warm Up WOD TEAMS OF 3 AMRAP 27: 90 Ground To Overhead 55/35kg 90 Burpee Box Jump Overs (24"/20") 60 Ground To Overhead 63/42kg…
Crossfit Skirmish9 April 2023
Monday 3.04.2023 Warm Up 1000m Run Tekkers - Bench Press / HSPU Partner WOD 50-50ft Shuttle Runs 25- HSPU 25- Bench Press 25-HSPU 50-50ft Shuttle Runs RX 83/55kg Tuesday 4.04.2023 Squat Therapy Front Squat 5x5@80% WOD 5…
Crossfit Skirmish2 April 2023
Warm Up 1000m Run Gymnastic Drills Complex 3 T2B + 2 C2B WOD AMRAP 20: 15 Air Squats 10 Push-ups 5 Toes to Bar Into 300 Meter Run
Crossfit Skirmish2 April 2023
Warm Up 5 Sets :30 sec Ski :30 sec Cross Overs Follow By 20 Pike Push Ups :20 sec HS Hold 10 Single Leg ( R & L ) Pike Push Ups :…
Crossfit Skirmish31 March 2023
Snatch Warm Up : Snatch High Pull, Hang Muscle Snatch, Power Snatch Tekkers Bar MU LENKA WOD "Newcastle Minute" Find a partner and complete as many reps as possible in 1 minute, switching every minute,…
Crossfit Skirmish30 March 2023
Warm Up : 2 Sets 5 Inch Warms 10 Single Arm KB Swings (L & R) 10 V-Ups Gymnastic Skill HS Walk WOD 5 Rounds 30 KB Swings 24/16kg 20 T2B 10m HS Walk
Crossfit Skirmish29 March 2023
WARM UP : EMOM 6 EV MIN :10 DEADLIFT UN MIN : 10 BACK SQUAT STRETCH 4 WORKING SETS @75% 7 BACK SQUAT INTO... 7 DEADLIFT *REST BETWEEN THE SETS AS REQUIRED COOL DOWN
Crossfit Skirmish28 March 2023
Dynamic Warm Up Conditioning EMOM 28 60 Double Unders 15/13 Cal Row 20 Alt Hang Power Snatch 22/15kg Rest 1:00
Crossfit Skirmish27 March 2023
Barbell Warm Up Tekkers “ Clean & Jerk “ 2@65% 2@70% 2@75% WOD AMRAP 15 Minutes 1-2-3-4-5-6…. Power Cleans Thrusters Burpee Over Bar RX 40/27kg
Crossfit Skirmish26 March 2023
Warm Up “ Tabata “ Bike Wall Ball WOD 1000-800-600-400-200 Meter 50-40-30-20-10 Wallballs KILOS: 9/6 Cool Down Stretch & Mobility
Crossfit Skirmish25 March 2023
Warm Up : 7min 4 - Rope Pull Ups 6 - Single Leg Knee Down Shoulder Press ( L & R ) 8 - Box Step Up Gymnastics : Rope Climb PARTNER WOD AMRAP 21 2 Rope Climbs…
Crossfit Skirmish24 March 2023
Barbell Warm Up Power Clean / Front Squat / Push Press Partner WOD “ Macho Man “ AMRAP 18 “Macho Man” 1RD 3 Power Cleans 3 Front Squats 3 Push Jerks RX 70/50kg Cool Down…
Crossfit Skirmish23 March 2023