Warm Up Bike Intervals 6set :20 Work :40 sec Rest Gymnastic Warm Up Pull Ups Conditioning 6 Sets 17/14 Echo Bike 60 Double Unders 13 C2B / Pull Ups
Crossfit Skirmish21 February 2023
Weekly Programme at #CrossFit Skirmish
CrossFit Open 23.1 Final Day ( Redo ) Optional Workout : WOD AMRAP 15 25 Cal Bike Erg 25 Med Ball Clean 9/6kg Rest 3:00 AMRAP 15 18 Cal Ski 18 KB Swings 24/16kg
Crossfit Skirmish19 February 2023
CrossFit Open 23.1: (14.4 REPEAT) Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 6kg ball to 9-ft target, 42kg cleans ♂…
Crossfit Skirmish16 February 2023
Warm Up 5min Rowing 1min RPE 3 , 1min RPE 5 , 1min RPE 7 , 1min RPE 5,1min RPE 3 Tekkers Pull Ups : 3 Sets :20 sec Chin Over The Bar 3 Set…
Crossfit Skirmish15 February 2023
Warm Up ( Ski Intervals ) 6 sets :30 sec work :30 sec rest Partner WOD 3 Sets 25 Cals Ski ( YGIG ) On the change over perform synchro 25 DB Power Snatch 22/15kg…
Crossfit Skirmish14 February 2023
Warm Up 7 Sets 1:00 Max Effort Shuttle Run 25ft 1:00 Rest Barbell Warm Up Deadlift / Muscle Clean / Hang Power Clean WOD “Chief” 5 Rounds AMRAP 3:00 3 Power Clean 60/40kg 6 HR…
Crossfit Skirmish13 February 2023
Dumbbell Warm Up : Shoulder & Hips Activation Gymnastic : Building T2B WOD AMRAP 18 Minutes 10 Alt Dumbbell Hang Clean and Jerk 25/17kg 10 Dumbbell Facing Burpee 10 Toes to Bar
Crossfit Skirmish12 February 2023
Warm Up EMOM 9 1) 20 DU + 10 Empty Bar Good Mornings 2) 5 Wall Balls + 5 Pull Ups 3) 10 Empty Bar Deadlift + 3 Jumping Bar MU Skill Bar MU WOD "…
Crossfit Skirmish10 February 2023
Gymnastic Warm Up Skill Of The Day “HS Walk” WOD AMRAP 12 “ Ladder “ 1-2-3-4-5-6-7-8-9 Wall Walk 3-6-9-12-15-18-21-24… Cal Row Cool Down RomWod
Crossfit Skirmish9 February 2023
Barbell Warm Up AMRAP 5 5 Deadlift / 5 Hang Power Clean / 5 Front Squat / 5 Shoulder Press / 5 Push Press EMOM 8 Clean & Jerk @75-80% from 1RM WOD “ Grace…
Crossfit Skirmish8 February 2023
Dynamic Warm Up Run / Ski / Bike Conditioning 6 Rounds 12 x 18m Shuttle Run 16/14 Cal Ski 18/16 Cal C2Bike Rest 1:30
Crossfit Skirmish7 February 2023
Warm Up : 5 Min 10 Single Arm DB Press ( Left & Right ) 50 Single Unders 10 DB Front Squats 50 Single Under Gymnastic Warm Up Building T2B CrossFit Open 20.2…
Crossfit Skirmish6 February 2023
Barbell Warm Up : Front Squat / Bench Press / Deadlift Strength WOD AMRAP 6min 50-Front Squat (70/50) 35-Front Squat (90/60) Max Reps (110/70) Rest 3:00 AMRAP 6min 50-Bench Press (60/40) 35-Bench Press…
Crossfit Skirmish5 February 2023
Warm Up Row intervals 5 sets :30 on :30 off 1RM Wall Balls WOD 180/150 Cal Row On the 0:00 2:00 4:00 6:00 8:00 10:00 min Perform 12 Wall Balls
Crossfit Skirmish4 February 2023
Warm Up :5min 20m Bear Crawl 10 Box Step Up 5 Power Snatch Snatch Tekkers : EMOM 6 10-12 Power Snatches WOD RX AMRAP 15 3 Wall Walks 12 Power Snatches 35/25kg 15 Box jump-overs…
Crossfit Skirmish3 February 2023
Dynamic Warm Up TEAM 3 WOD 3 Round 0-3min DB Power Snatch Synchro (2x22/15kg) 3-6min Partner Burpee Over the Bar Synchro 6-9min Cal Echo Bike 1min Rest
Crossfit Skirmish2 February 2023
Warm Up Ev 50 Single Under Un 25 Double Under Gymnastics : Pull Ups / C2B WOD 5 Sets 35 Double Unders 10 Trusters 35 Double Unders 10 C2B Pull Ups RX 50/35kg
Crossfit Skirmish1 February 2023
Dynamic Warm Up Conditioning 8:00 Ski - Rest 1:00 - 8:00 Bike - Rest 1:00 - 8:00 Row - Rest 1:00 4:00 Ski - Rest :30 - 4:00 Bike - Rest :30 - 4:00 Row
Crossfit Skirmish31 January 2023
Barbell Warm Up ( 5min ) You Go I Go Bear Complex ( light ) Power Clean / Front Squat / Push Press / Back Squat / Push Press Partner WOD 20-18-16-14-12-6-4-2 Back Squat 120/80…
Crossfit Skirmish30 January 2023
General Warm Up Inch Worms / Lunges / Partner WheelBarrows Bench Press 10 RM WOD 6 Rounds AMRAP 3 6 Dumbbell Bench Press (2x30/20kg) 12 T2B Max Cal Ski in remaining time Rest 2:00
Crossfit Skirmish29 January 2023
Warm Up EMOM 6 Even Min :25 Double Unders Un Min : 50 Single Unders Dumbbell Warm Up : Single Arm DB Snatch Front Rack Lunges OH Lunges WOD 5 rounds for time of: 50…
Crossfit Skirmish28 January 2023
Warm Up : 6min AMRAP 250m Row 10 Good Mornings 10 Med Ball Cleans :30sec HS Hold Developing HSPU & Row 3min AMRAP 8 strict hspu (10sec handstand hold + 10 pushups)] 10 cal row…
Crossfit Skirmish27 January 2023
Dynamic Warm up Conditioning 4 Rounds 2:00 Max Cal Ski 2:00 Max Shuttle Runs Rest 1:00 Between Rounds Cool Down RomWod
Crossfit Skirmish26 January 2023