Stretch Strength a) & b) a) Shoulder Press (4x5 @80%) b) Push Jerk (3x4 @80%) WOD (10 Rounds for time) Every 2 mins (10 rds) 10 Burpee Box Jump Overs (24/20) 10 Dumbbell Snatch (25/17)
Crossfit Skirmish29 October 2019
Weekly Programme at #CrossFit Skirmish
Dynamic Running Warm Up Running Conditioning 2000m Fast Pace 3000m Slow Pace 1000m Fast Pace total 6000m Crossfit Open Athletes Final day to redo 20.3 All scores must be submitted by 10pm
Crossfit Skirmish27 October 2019
Strength Deadlift (Heavy 4 Rep) 12 mins Metcon (Time) Teams of 2 (1:1) Round 1 30/24 Cal. Bike / Ski / Row 30 HSPU 30 T2B Round 2 25/20 Cal. Ski / Row / Bike…
Crossfit Skirmish26 October 2019
CrossFit Open 20.3 is 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk…
Crossfit Skirmish25 October 2019
Stretch & Mobility ACTIVE RECOVERY DAY Open Athletes working on there preference choice skill or cardio 20min RECOVERY ROMWOD 20min *Stay fresh for 20.3 which to be announced on Friday. *Moving is good, to decrease…
Crossfit Skirmish23 October 2019
Stretch & Mobility Dynamic Warm Up chaos /ˈkeɪɒs/ Learn to pronounce noun noun: chaos; plural noun: chaoses complete disorder and confusion. "snow caused chaos in the region" Similar: disorder disarray disorganization confusion mayhem bedlam pandemonium…
Crossfit Skirmish22 October 2019
Stretch Strength Front Squat (6x4 @80%) Bench Press (6x4 @80%) WOD For Time: 2000m Row - Every 2 mins 30 Air Squats * Start with 30 Air Squats * BARBELL CLUB Snatch High Pull 4x4…
Crossfit Skirmish21 October 2019
Final Day CrossFit Open 20.2 AMRAP 20 Min 4 Dumbbell Thrusters 6 Toes to Bars 24 Double Unders 22.5/15kg *All Score must be submitter by Monday night 10pm Best of Luck Everyone
Crossfit Skirmish20 October 2019
Stretch & Mobility Dynamic Warm Up Strength WOD CROSSFIT TOTAL 1-rep-max back squat 1-rep-max shoulder press 1-rep-max deadlift
Crossfit Skirmish19 October 2019
CrossFit Open 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 22.5 / 15kg EQUIPMENT • Pull-upbar • Jumprope • Dumbbellsoftheappropriateweightforyourdivision* *The official weight is in…
Crossfit Skirmish18 October 2019
Stretch & Mobility Gymnastics HSPU / T2B / C2B WOD 4 Rounds : AMRAP 2: 6 HSPU 8 CTB Pull-Ups Max D.U ... Rest 2:00 AMRAP 2:00 10 T2B 12 Box Jump Overs (24"/20") Max…
Crossfit Skirmish16 October 2019
Stretch Dynamic Warm Up Team of 2 Conditioning *Max Distance 12 min Row -2min Rest 12 min Bike -2min Rest 12 min Ski
Crossfit Skirmish15 October 2019
Warm Up 6 Rounds of “Cindy” 5 Pull Ups / 10 Push Ups / 15 Squats Gymnastic Skill bar muscle ups WOD 10 B.M.U - 10 Fr.Squats -1000m Run 8 B.M.U - 8 Fr.Squats -…
Crossfit Skirmish15 October 2019
CrossFit Open 20.1 Final Day All Scores Submissions must be done by 10pm Specific 20.1 Warm Up 5min Row ( Mid Effort ) 5min EMOM 4-Barbell -Snatch or G2O 5-Burpee Over The Bar WOD…
Crossfit Skirmish12 October 2019
Stretch Mobility Warm Up Tabata “Push Ups” Strength “Bench Press” 5-4-3-2-1-1-1 Conditioning 5 rd Bike :30sec KB Swings :30sec -Rest 1:00 5 rd Ski :30sec DB OH Lunges :30sec Gymnastics T2B…
Crossfit Skirmish12 October 2019
CROSSFIT OPEN WEEK 1 WORKOUT 20.1 WOD 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes WORKOUT VARIATIONS Rx’d (Rx’d Ages 16-54) ♀…
Crossfit Skirmish11 October 2019
20.1 BEGINS OCT. 11, 2019 The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up…
Crossfit Skirmish10 October 2019
Shoulder Mobility Warm-Up 2 x 1:00 HS Hold 10 HS Shoulder Touches 10 Hollow Rocks Gymnastic Skill HS Push-Ups WOD 5 Rounds of AMRAP 2:00 25 Double Unders, 9 Deadlifts (100/70) 25 Double Unders, Max…
Crossfit Skirmish9 October 2019
Barbell Warm Up Working on Snatch and C& J WOD AMRAP 10min 1 Mile Run Max Clean and Jerks 60/40kg Rest 3 Minutes AMRAP 8min 800 Meter Run Max Power Snatches 50/35kg Rest 3 Minutes…
Crossfit Skirmish8 October 2019
Squat Therapy Strength Back Squat 5-4-3-2-1-1-1 keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat WOD 50 Front Squats 40/25kg…
Crossfit Skirmish7 October 2019
Dynamic Warm Up WOD / Conditioning 3x3min Rounds a) 20 Cal Bike / Max Effort -Wall Ball 9/6kg Rest 2:00 3x3min Rounds b) 20 Cal Ski / Max Effort - D.B Snatch 22/15kg Rest 2:00…
Crossfit Skirmish6 October 2019