Snatch Warm Up Power Snatch Trekkers Max Effort Power Snatch Work:Rest 20:40 / 30:30 / 40:20 X 3 Rest 1:00 WOD On the 4:00 x 5 Rounds: 50 Double Unders 7 HSPU 5 Power Snatches…
Crossfit Skirmish29 February 2020
Weekly Programme at #CrossFit Skirmish
Gymnastic Warm Up Gymnastic Conditioning 10 Sets Max Effort Unbroken T2B Rest :15sec between sets WOD 18 min Amrap 16 GHD's / Med Ball Sit Ups 14 Ring Dips 12 Deficit Push Ups (4in) Midline…
Crossfit Skirmish27 February 2020
Barbell Warm Up WOD AMRAP 3: Max Rounds of Macho Man 50/35kg Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man 60/40kg Rest 3 Minutes AMRAP 3: Max Rounds of Macho Man 70/45kg Rest…
Crossfit Skirmish26 February 2020
Stretch & Mobility Warm Up Rowing Up 100m x 5 sets Burpee over the row for every meter you went over or under. WOD 5 RD 250m Row 25 KB Swings 25 Wall Balls 250m…
Crossfit Skirmish25 February 2020
Front Rack Mobility Front Squat Waves (Week 3) Set 1: 3 Reps Set 2: 2 Reps Set 3: 1 Reps 3 Minutes Rest Set 4: 3 Reps Set 5: 2 Reps Set 6: 1 Reps…
Crossfit Skirmish24 February 2020
Gymnastic Warm-Up Skill T2B WOD 50/40 Cal. Bike 50 D.B Push Press 22/15kg 50 T2B - rest 5:00 - 40/30 Cal. Bike 40 D.B Push Press 22/15kg 40 T2B - rest 5:00 - 30/20 Cal.…
Crossfit Skirmish23 February 2020
Stretch & Mobility Functional Bodybuilding EMOM 14 Even Min - 6 Bench Press Un Min - 5 D.B Renegade Push Up (left and right) Conditioning “Team Barbara” In Teams of 2 AMRAP 20: 20 Pull-ups…
Crossfit Skirmish22 February 2020
Snatch / Clean & Jerk Warm-Up WOD Teams of 2 3-000m Row 60 Squat Clean & Jerk 60/40kg 7-000m Bike 60 Squat Snatch 50/35kg BARBELL CLUB (WEIGHTLIFTING) Snatch Warm Up Klokov Traps 3x5 (light) Snatch…
Crossfit Skirmish21 February 2020
Gymnastic Warm Up Gymnastic Conditioning 9 Sets Max Effort Unbroken T2B Rest :30 between sets WOD For Time: 2-4-6-8-10-12-14-16-18..... Ascending ladder HSPU *After each round, 35 Double-Under’s
Crossfit Skirmish20 February 2020
Barbell Warm Up WOD 5min Amrap 9 Power Cleans (60/40) 9 Box Jump Overs (20) *No touch * - Rest 5:00 - 5min Amrap 6 Power Cleans (75/50) 6 Box Jump Overs (24/20) * No…
Crossfit Skirmish19 February 2020
Stretch & Mobility Deadlift 15-Rep Max Conditioning Teams of 3 4 Rounds: 4:00 Calorie Ski 3:00 Lateral Barbell Burpees 2:00 Deadlifts 100/65kg *No break between the rounds
Crossfit Skirmish18 February 2020
Squat Mobility Back Squat Waves (Week 3) Set 1: 3 Reps Set 2: 2 Reps Set 3: 1 Reps 3 Minutes Rest Set 4: 3 Reps Set 5: 2 Reps Set 6: 1 Reps 3…
Crossfit Skirmish17 February 2020
Stretch & Mobility WOD Teams of 2 2000m Row 75 Syncro KB Swings 24/16kg 1500m Row 100 Syncro HR Push Ups 1000m Row 75 Syncro KB Swings 24/16kg 500m Row
Crossfit Skirmish16 February 2020
Dynamic Warm-Up Thrusters Heavy Single WOD RX 7 sets (Every 3 mins) 15/12 Cal. Bike 15 Thrusters 42/27 Scaled 7 sets ( Every 3 mins) 1:00min Spin Bike 12 Thrusters 20/15kg GYMNASTIC HS Hold week…
Crossfit Skirmish15 February 2020
Warm-Up 3x 7 x Sumo Deadlift High Pull / Front Squat / Shoulder Press WOD Team "Linda" 20-18-16-14-12-10-8-6-4-2 reps of the triplet: Deadlift: 125/85kg Bench press: 82/50kg Clean: 65/40kg BARBELL CLUB (WEIGHTLIFTING) Snatch Warm-Up Klokov…
Crossfit Skirmish14 February 2020
Gymnastic Warm Up Toes To Bar (Progression Week 2) 8 Sets Rest :45 between sets Row Conditioning 3 x 40/35 Calorie Row Rest 1:30 Between 3 x 30/25 Calorie Row Rest 1:15 Between 3 x…
Crossfit Skirmish13 February 2020
Overhead Shoulder Mobility Warm Up 5min Challenge 50 GTO 20/15kg Remaining time Gun Walk ( every time you drop 5 Plyo Push Ups) OH Squat WOD Castle Games Qualifier 20.2 a & b 0-8:00 min…
Crossfit Skirmish12 February 2020
Barbell Warm-Up Squat Clean Tekkers WOD Teams 2 5 min Amrap 9 Power Cleans (60/40)- 18 Wall Balls -5:00 min Max Distance Row / Partner Deadlift Hold 5 min Amrap 6 Power Cleans (80/50) -…
Crossfit Skirmish11 February 2020
Gymnastic Warm-Up 3x :20-30 sec HS Hold 12 HR Push Ups 6 Roll Up Pistol Squats :20-30 sec Swings From the Bar Gymnastic Skill Drills HSPU - Pistols WOD INTERMEDIATE "Cindy" Complete as many rounds…
Crossfit Skirmish10 February 2020
Squat Mobility Front Squat Waves (Week 2) Set 1: 4 Reps Set 2: 3 Reps Set 3: 2 Reps 3 Minutes Rest Set 4: 4 Reps Set 5: 3 Reps Set 6: 2 Reps 3…
Crossfit Skirmish9 February 2020
Barbell Warm Up Clean & Jerk Tekkers WOD 15 Clean and Jerks 60/40 15 Burpee Over the Bar 12 Clean and Jerks 70/45 12 Burpee Over the Bar 9 Clean and Jerks 80/50 12 Burpee…
Crossfit Skirmish8 February 2020
Warm Up Partner WOD For Time: 50 Weighted D.B Step Ups 25/17kg (24/20”) 50 Pull Ups 50 D.B OH Lunges 25/17kg -100 Cal Bike 35 Weighted D.B Step Ups 25/17kg (24/20”) 35 Pull Ups 35…
Crossfit Skirmish7 February 2020
Gymnastic Warm Up Gymnastic Conditioning 7 Sets Max Effort Unbroken T2B Rest 1:00 between sets WOD For Time: 1-2-3-4-5-6-7-8-9-10: Burpee Box Jump Overs (30"/24") *After each round, 3 Bar MU
Crossfit Skirmish6 February 2020