Warm Up Tabata Air Squat Strength Front Squat 5RM Condition 5x :30sec Row :30sec Double Under’s :30sec Rest 5x :30sec Bike :30sec Double Under’s :30sec Rest 5x :30sec Ski :30sec Double Under’s
Crossfit Skirmish12 January 2020
Weekly Programme at #CrossFit Skirmish
Warm Up WOD Team of 2 BuyIn 1000m Run (take D.B that you will lift with you) 12 Burpee Ring Muscle-Up 24 Dumbbell Squat Snatches 27/20 9 Burpee Ring Muscle-Ups 18 Dumbbell Squat Snatches 27/20…
Crossfit Skirmish11 January 2020
Dynamic Warm Up Strength Deadlift 5RM Conditioning 75 Cal Bike 100 Wall balls 9/6kg 75 Cal Row Every 3:00 Perform 50 D.U
Crossfit Skirmish9 January 2020
Snatch Warm Up Power Snatch Tekkers WOD AMRAP 3: 60 D.U 12 Power Snatches 35/25kg -Rest 3 Minutes AMRAP 3: 50 D.U 10 Power Snatches 45/30kg -Rest 3 Minutes AMRAP 3: 40 D.U 8 Power…
Crossfit Skirmish8 January 2020
Barbell Warm Up Weightlifting Clean Squat (3x3 / 3x2 / 3x1) WOD For Time: 200m Sprint -27 Burpee to the plate 200m Sprint -21 Burpee to the plate 200m Sprint -15 Burpee to the plate…
Crossfit Skirmish7 January 2020
Dynamic Warm Up Strength ( Week 5 ) 10x10 Strict Press add 2.5kg from week 4 Conditioning Row 1000-100 Double Unders 100-10 *total of 5.5km row and 550 double unders BARBEL CLUB Clean and Jerk…
Crossfit Skirmish6 January 2020
Warm Up EMOM 7 (50 Double Under) Snatch Complex Snatch Pull - Hang Squat Snatch - OHS Conditioning / Gymnastics WOD Cal - Rep ( 18-15 / 15-12 / 12-9 / 9-6 ) Bike - Ski Into…
Crossfit Skirmish5 January 2020
Deadlift Warm Up Strength (Week 5) 10x10 Deadlift Conditioning AMRAP 3: 3 Rope Climbs 9 Bench Press 70/40kg Max D.U -Rest 2 Minutes AMRAP 3: 3 Rope Climbs 7 Bech Press 80/45kg Max D.U…
Crossfit Skirmish4 January 2020
Warm Up “FLIGHT SIMULATOR” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders WOD Teams of 2 2000m Row 100 Burpee Box Jump Overs (24/20) 2000m Row BARBELL CLUB Snatch Warm Up “Klokov Traps” 5x5 Power Snatch 3x3 / 2x2…
Crossfit Skirmish3 January 2020
Strength (week 5) 10x10 Front Squat (add 2.5kg from week 4) WOD (teams of two) AMRAP 6:00 50 Cal Bike 100 D.U (each) Into... AMRAP 6:00 50 Cal Row 100 D.U (each) Into...…
Crossfit Skirmish2 January 2020
NEW YEAR EVE WOD In Pars Buyin -2019m Row Then... 1-2-3-4-5-6-7-8-9-10-11-12 Squat Snatch 60/40 Ring MU Follow... Buyout -2020m Ski
Crossfit Skirmish30 December 2019
Barbell Warm Up WOD ( Teams 3 ) 120 Deadlifts - 600m Run 90 Hang Power Clean - 600m Run 60 Push Jerk -200 Cal Bike 60 Push Jerk - 600m Run 90 Hang Power…
Crossfit Skirmish29 December 2019
Stretch & Mobility Strength ( Week 4 ) 10x10 Strict Press add 2.5 kg from week 3 WOD For Time: 150 Push Ups (Only rest in the Plank) * Start with 7 TTB , every…
Crossfit Skirmish28 December 2019
Dynamic Warm Up WOD Teams 2 100 Wall Balls (9/6kg) 80/60 Cal. Ski 60 DB Clean & Split Jerk (27/17kg) 40 Burpee Box Jump Overs (24/20) 10 Bar Muscle Ups Into ... 10 Bar Muscle…
Crossfit Skirmish27 December 2019
Warm Up Strength (Week 4) 10x 10 ( Deadlift ) 65% from 5RM , add 2.5kg from week 3 WOD (AMRAP - Rounds) Every min ( 7 rds) Min 1 - 18/14 Cal. Row Min…
Crossfit Skirmish26 December 2019
" The Nightmare After Christmas " For Time: 24/18 Cal. Assault Bike 24 Power Cleans (60/40) 24/18 Cal. Assault Bike 24 Shoulder to Over Head (60/40) 24/18 Cal. Assault Bike 24 Clean and Jerks (60/40)…
Crossfit Skirmish25 December 2019
Warm Up Conditioning For Time: 1000m Ski Erg 75 Bench Press 65/45kg 1000m Ski Erg BARBELL CLUB Snatch Warm Up a) Power Snatch 3x2/ 2x2/2 b) Snatch Balance 3x2/ 2x2/ 2 c) Push Press…
Crossfit Skirmish23 December 2019
Warm Up Strength (Week 4) 10 x 10 ( Front Squat ) 65% from your 5RM, (add 2.5kg from week 3) WOD AMRAP 3:00 90 Double Unders, 30 Burpees Over D.B Rest 3:00 AMRAP 3:00…
Crossfit Skirmish22 December 2019
Hero Sunday MEMORIAL WOD FOR CHAD WILKINSON Partner 1000 Box Step-Ups (20 in) Wear a Ruck Pack or Tactical vest (45/35 lb) *One persons stepping at the time . *Every time you change over ,…
Crossfit Skirmish21 December 2019
WOD “12 Days of Christmas” (In Pairs ) Complete in order 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc. Rope climb each Synchro T2B Synchro BMUs Thrusters 50/35kgs 500m Row Double KB S2O 2x20kgs / 2x12kgs…
Crossfit Skirmish20 December 2019
Warm Up 2x (empty bar) 30sec Dead Hang 30sec Hip Extension Hold 30sec Good Mornings Dynamic Warm Up Strength (Week 3) 10 x 10 ( Deadlift ) 65% from your 5RM, (add 2.5kg from…
Crossfit Skirmish19 December 2019
Barbell & Gymnastic Warm-Up WOD “6 GIRLS” In 40min Time Cap Perform : Even Min: Grace into Annie Odd Min: Isabel into Karen When Completed : AMRAP Round of Mary / Round of Cindy *Your…
Crossfit Skirmish18 December 2019
Dynamic Warm Up Strength (Week 3) 10 x 10 ( Strict Press ) 65% from your 5RM, (add 2.5kg from week 2) WOD For Time) 800m Row 100 DU 800m Ski 100 DU…
Crossfit Skirmish17 December 2019