Stretch and Mobility Optional ( ROMWOD 12-15min ) Active Recovery EMOM 30:00 Double Tabata (:40 on / :20 off ) Minute 1: Row / Bike or Ski (Cal ) Minute 2:Russian KB Swings Minute 3:Air…
Crossfit Skirmish15 October 2020
Weekly Programme at #CrossFit Skirmish
Warm Up “Tabata” Air Squats Push Ups WOD ”Karen + Randy” For Time : Complete Karen , every time you break Start on Randy .Finish both workout Karen -150 Wall Ball F.T Randy -75 Power…
Crossfit Skirmish13 October 2020
Stretch & Squat Mobility Strength “Back Squat” 5-4-3-2-1 WOD COMP 21-18-15-12-9-6-3 Back Squat @60% from today’s 1 Burpee to the pull up bar RX 21-18-15-12-9-6 Back Squat @50% from today’s 1 Burpee to the pull…
Crossfit Skirmish12 October 2020
Warm Up Shuttle Sprints 5 x ( 7m x 8 ) 60% -70% effort Row 1000m ( Week 3 ) 100% effort WOD 21:00 min AMRAP 200m Row 10 Left Arm DB Hang Clean and…
Crossfit Skirmish11 October 2020
Warm Up 5 Min Row 1:30 Slow / 2:00 Moderate / 1:30 Slow Strength Deadlift 5-4-3-2-1 WOD 3 Rounds 21 - Deadlift 15 - T2B 75 - D.U COMP 100/70kg RX 80/55kg INT 60/40kg / K2E…
Crossfit Skirmish9 October 2020
Warm Up Part A Jumping Lunges / Burpee Part B Scapular Pull Ups / Row Intervals WOD Part A Comp 30-27-24-21-15-9 Cal Row 2 Rounds of Cindy ( after each cal set ) RX 27-24-21-15-9 Cal Row…
Crossfit Skirmish8 October 2020
Stretch & Mobility Barbel Warm Up AMRAP 6 5 Deadlift 5 Power Clean 5 Front Squat 5 Strict Press 5 Push Press WOD “ Macho Man “ ( week 1 ) 3 x EMOM 6…
Crossfit Skirmish7 October 2020
Dynamic Running Warm Up Skill Double Under’s Running Conditioning 1000m Run -100 Double Under’s 800m Run -100 Double Under’s 600m Run -100 Double Under’s 400m Run -100 Double Under’s 200m Run -100 Double Under’s COMP (with…
Crossfit Skirmish6 October 2020
Warm Up 7min 10-DB Box Step Ups 10-DB Deadlift WOD 8 rounds 3:00 AMRAP 15-DB Power Snatch M.E Burpees Over The Box Rest 2:00 COMP 25/17kg 30/24” RX 22/15kg 24/20” INT 15/10kg Burpee over DB
Crossfit Skirmish5 October 2020
Warm Up Row 3x 20sec Fast 30sec Slow Test ( Week 2 ) 1-000m Row PARTNER WOD AMRAP 24Min ” Jackie “ 1-000m Row 50 -Thrusters 30 -Pull Ups COMP 30/25 / C2P RX 20/15…
Crossfit Skirmish4 October 2020
Warm Up EMOM 5 30sec Double Under’s Weightlifting Power Snatch WOD AMRAP 21 100 - Double Under’s 75 - Wall Ball’s 25 - Power Snatch COMP 60/40kg RX 50/35kg INT 200 -Singles 50 - Wall…
Crossfit Skirmish2 October 2020
Warm Up 5 x Shuttle Prints ( inside ) Active Recovery Conditioning Max Distance -7:00min Run Rest 2:00min -7:00min Bike Rest 2:00min -7:00min Ski
Crossfit Skirmish1 October 2020
Stretch & Mobility Barbell Warm Up Front Squat - Push Press WOD ( For Time ) COMP 35/25kg 20-19-18.....3-2-1 Truster 1-2-3.....18-19-20 Burpee RX 30/20kg 20-19-18.....3-2-1 Truster 1-2-3.....18-19-20 Burpee INT 20/15kg 20-18-16....6-4-2 Thrusters 2-4-6...16-18-20 Down Up Time…
Crossfit Skirmish30 September 2020
Warm Up EMOM 7MIN 12 - Jumping Lunges 12 - Swings ( Hollow Arch ) Gymnastic Skill Toes To Bar WOD 3 Rounds ( Max Reps ) 1:00 T2B 1:00 Box Jump Over 1:00 D.B Snatch…
Crossfit Skirmish29 September 2020
Stretch & Mobility Warm Up Tabata Double Under’s WOD COMP & RX 3-000m Row 300 Double Under’s 3-mile Run INT 2-000m Row 150 Double Under’s / 300 Singles 2-mile Run
Crossfit Skirmish28 September 2020
Dynamic Warm Up Rowing Interval’s 20sec Fast - 60sec Rest Test ( Week 1 ) 1-000m Row WOD “ The Chief + “ 5 Rounds 3 min AMRAP ( Increasing Ladder ) 1-Power Clean 2-Push Ups…
Crossfit Skirmish27 September 2020
Warm Up Gymnastic Tabata •Hollow Rocks •Back Extension Skill •HSPU •COMP & RX - 1RM HSPU WOD 6 Rounds Based on your specific percentages 40% Max HSPU 6 Deadlift 20 Abmat Sit Ups…
Crossfit Skirmish25 September 2020
Snatch Warm Up Tekkers Snatch WOD (AMRAP 21MIN) COMP 400m Run 3 Power Snatch 50/35kg 6 Overhead Squats 50/35kg 9 C2B Pull-ups RX 400m Run 3 Power Snatch 40/25kg 6 Overhead Squats 40/25kg 9 Pull-ups INT…
Crossfit Skirmish24 September 2020
Stretch & Mobility Warm Up 30sec On 30sec Off 3x Box Jump 3x D.U 3x Wall Balls Conditioning 30min of Work 10min Max Cal Ski Every 2min 12/8 Wall Ball including 0:00 1:00 Transition 10mi.…
Crossfit Skirmish23 September 2020
Gymnastic Warm Up 8 min (Comfortable Pace) 15 Swings from the bar 10 HS Shoulder Touches / 20 sec HS Hold 15 Air Squats WOD AMRAP 3:00 21 Toes To Bar 21 D.B OH Squat…
Crossfit Skirmish22 September 2020
Stretch & Mobility Warm Up 1000m Run WOD AMRAP 20 COMP 15 Burpees - 30 Cal Row RX 12 Burpee - 27/24 Cal Row INT 10 Burpee - 22 Cal Row Stretch
Crossfit Skirmish21 September 2020
Barbell Warm Up Muscle Clean - Front Rack Lunges - Press Barbell Cycle EMOM 12 Power Clean - Hang Clean - Push Press - Jerk WOD AMRAP 15 9 - Thrusters 35 - Double Under’s…
Crossfit Skirmish20 September 2020