Warm Up : 2 Sets :30 sec RPE 4 , :30 sec RPE 7 , :30 sec RPE 9 Rest 1:30 Bike Conditioning 5 Sets 500m Row @ RPE 7 - 8 1:00 Max Cal Echo…
Crossfit Skirmish22 March 2023
Weekly Programme at #CrossFit Skirmish
Barbell Snatch Warm Up Snatch Tekkers : Single Heavy Of The Day WOD 4 Rounds 1:00 Chest to Bar / Pull-ups 1:00 Double Unders 1:00 Power Snatches 1:00 Burpees Over The Bar 1:00 Rest RX Barbell:…
Crossfit Skirmish20 March 2023
Warm Up : A) 5 Sets :30 sec on :30 sec off Ski B) 2 Sets 15 Good Mornings , 10 Single Leg RDL ( Left & Right ) Gymnastics : Chest-To-Wall HSPU WOD 10-9-8-7-6-5-4-3-2-1…
Crossfit Skirmish19 March 2023
Dynamic Warm Up WOD 6 Sets 1:00 Row 1:00 Wall Ball 1:00 GHD Sit Up 1:00 Rest Stretch & Mobility
Crossfit Skirmish18 March 2023
Running Warm Up Tekkers : DB Devil Press WOD 1600m Run ( Together ) -20 Devil Press ( Total ) 1200m Run ( Together ) -20 Devil Press ( Total ) 800m Run (…
Crossfit Skirmish17 March 2023
Warm Up : Tabata 4 Sets Back Squat ( empty bar ) 4 Seta Bench Press ( empty bar ) Strength Back Squat 3x10@60-65% Bench Press 3x10@60-65% Cool Down : ROMWOD
Crossfit Skirmish16 March 2023
Warm Up 5 Sets: Rowing Up to 100 Gymnastics Drills Pull Ups / BMU WOD AMRAP 3:00 21/18 Cal Row 21 Wall Balls Max C2B Pull Ups Rest 2:00 AMRAP 3:00 18/15 Cal…
Crossfit Skirmish15 March 2023
Barbell Warm Up : 5 Min AMRAP 5 Deadlift 5 Hang Muscle Clean 5 Front Squat 5 Press Tekkers Clean & Jerk 4@50 3@60 2@70 WOD 7 Power Clean + 7 Front Squat + 7 Jerk…
Crossfit Skirmish14 March 2023
Dynamic Warm Up Gymnastic Tekkers : T2B WOD EMOM 28 13/11-Cal Ski 13 - T2B 13/11 - Cal Echo Bike 13 - Box Jump Over
Crossfit Skirmish13 March 2023
Warm Up 50 Ground 2 Overhead ( Bumper Plate ) Every time you break or stop 50 Single Under Strength ‘Deadlift’ 3x10 @ 60/65% WOD AMRAP 12 50 - Double Unders 7 - Dual DB…
Crossfit Skirmish11 March 2023
“ Coach Mike Burgenner “ Snatch Warm Up Snatch Tekkers 2x2@55% , 2x2@60% 2@65% WOD 5-4-3-2-1 Rope Climb 400m Run 9 Hang Power Snatch 50/35kg
Crossfit Skirmish10 March 2023
Warm Up 1:00 Per Station Cal Echo Bike / KB Swing / Box Jump Over WOD 4 Rounds For Time: 30 Sychro DB Hang Snatch 22/15kg 60 Cal Echo Bike 30 Burpee Box Jump Over…
Crossfit Skirmish9 March 2023
Hips & Ankles Mobility Front Squat 3x10 @ 55/60% from 1RM WOD 4 Rounds 10 Shuttle Runs ( 50ft ) Max Med Wall Ball Rest 1:00
Crossfit Skirmish8 March 2023
Dynamic Warm Up Gymnastic Tekkers : Pull Ups & T2B WOD AMRAP 5: Pull Ups On the Minute: 9 Deadlifts 80/55kg Rest 2 Minutes AMRAP 5: Double Unders On the Minute: 9 Deadlifts 80/55kg…
Crossfit Skirmish7 March 2023
Barbell Warm Up Clean & Jerk 2 x 2 @ 55 % , 2 x 2 @ 65% , 2 @ 75 % WOD 4 Sets (every 5 minutes) 27/23 Calorie Row 10 Bench Press…
Crossfit Skirmish6 March 2023
CrossFit Open 23.3 Final Day Redo Option B WOD AMRAP 15 50 Cal C2Bike 40 Wall Ball 30 Burpee Over DB 20 DB Snatch 25/17kg 10 HSPU
Crossfit Skirmish5 March 2023
CrossFit 23.3: Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed…
Crossfit Skirmish2 March 2023
"Calm Before The Storm" Recovery Day RomWod (Warior Rutine) 40-45min
Crossfit Skirmish1 March 2023
Warm Up 5 Sets :30 Sec Single Under :15 sec DU :15 sec Rest Midline Warm Up 3 Sets 2 Inch Warms 5 Knee To Elbow 10 Hollow Rocks Deadlift Warm Up To Heaviest Weight…
Crossfit Skirmish28 February 2023
Warm Up ( Bike - Ski ) Intervals WOD EMOM 10 Odd Minutes: 12 Box Jump Over Even Minutes: 12 Calorie Echo Bike -rest 3 minutes- EMOM 10 Odd Minutes: 4 Wall Walk Even Minutes:…
Crossfit Skirmish27 February 2023
Final Redo CrossFit 23.2 Additional Option WOD AMRAP 20 “ Cindy “ 5 Pull Ups 10 Push Ups 15 Air Squat
Crossfit Skirmish26 February 2023
Hi CROSSFIT OPEN 23.2A AND 23.2B: 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round.…
Crossfit Skirmish23 February 2023
Deadlift Warm Up Partner WOD Part A) 10 Rounds 10 Bar Facing Burpee 10 Deadlift 110/85kg Part B) Max Cal Row While parter performing full round , other partner working on the row Time…
Crossfit Skirmish22 February 2023