Monday 22.04.2024 Dynamic Warm Up Run 1000m Partner WOD AMRAP 24 Max Distance Ski Max Rounds Cindy “Cindy “ 5 Pull Ups - 10 Push Ups - 15 Air Squats *Each athlete must complete at…
Crossfit Skirmish21 April 2024
Weekly Programme at #CrossFit Skirmish
Monday 8.04.2024 Warm Up : 800m Run Front Squat 3x3@75% WOD AMRAP 2:00 200m Run Max DB Thrusters 2x22/15kg Rest 2:00 Tuesday 9.04.2024 Warm Up : Med Ball Volleyball WOD AMRAP 21 400m Row…
Crossfit Skirmish6 April 2024
Monday 1.04.2024 Warm Up : 800m Run Bench Press 3x3@70-75% WOD -400m Run 15-12-9-6 DB Snatch Right Hand Lat Burpee Over DB DB Snatch Left Hand Lat Burpee Over DB RX 22/15 Tuesday 2.04.2024…
Crossfit Skirmish31 March 2024
Monday 25.3.2024 Squat Therapy Tekkers Back Squat 3x3@70% WOD 3 Rounds 50 Wall Ball 35 Box Jump Over 15 Power Clean 50/35kg Tuesday 26.3.2024 Warm Up : Double Unders Skill T2B WOD EMOM 21…
Crossfit Skirmish23 March 2024
Monday 18.3.2024 Final Call : CrossFit Open 24.3 Focus on final attempt of 24.3 Tuesday 19.3.2024 Warm Up : Row Intervals 5 sets :20sec row :20sec rest Tekkers : Shoulders to Overhead 3x3@70% ELFIT ARAB…
Crossfit Skirmish16 March 2024
Monday 11.3.2024 Final Call : CrossFit Open 24.2 Option B WOD AMRAP 20 Run 800m 30 Burpee Bike 1600 30 Air Squats Tuesday 12.3.2024 Barbell Warm Up Tekkers : Thrusters WOD AMRAP 2:00 5…
Crossfit Skirmish9 March 2024
Monday 4.3.2024 Final Call : CrossFit Open 24.1 Option B WOD AMRAP 21 Row 500m 25 Wall Balls 50 Double Unders Tuesday 5.3.2024 Barbell Warm Up Barbell WOD 3 Rounds 5 Deadlift 5 Hang…
Crossfit Skirmish2 March 2024
Monday 26.2.2024 Dynamic Warm Up : Bike Shuttle Run Midline Conditioning For Time: 2000m Bike Erg 60 AbMat Sit-ups 800 Meter Run 60 AbMat Sit-ups 800 Meter Run 60 AbMat Sit-ups 2000m Bike Erg Time…
Crossfit Skirmish24 February 2024
Monday 19.2.2024 Squat Therapy Strength Back Squat 1-1-1-1-1 WOD 6 Sets AMRAP 3 4 Power Clean 60/40kg 8 Push Ups 12 Air Squats Rest 1:00 Tuesday 20.2.2024 Warm Up 7min 10 Pull Ups /…
Crossfit Skirmish17 February 2024
Monday 12.2.2024 Squat Therapy Strength Front Squat 1-1-1-1-1 WOD 4 Sets 4:00 On/2:00 Off 500/450m Ski 15 Box Jump Over 24/20” Max Reps Wall Balls Tuesday 13.2.2024 Partner Warm Up Bench Press / Wall…
Crossfit Skirmish10 February 2024
Monday 05.2.2024 Squat Therapy Strength Back Squat 3-2-1-2-3 WOD 6 Sets 4:00 On/2:00 Off 1000m Bike Erg 10 Deadlift 120/85kg Max Burpee Box Get Over 48” 40” Tuesday 06.2.2024 CrossFit Open Prep 2024 (…
Crossfit Skirmish3 February 2024
Monday 29.1.2024 Dynamic Warm Up Double Unders C2Bike Strength Bench Press 3-2-1-2-3 WOD AMRAP 20 1000m Bike 100 Double Unders 10 Bench Press ( body weight ) Tuesday 30.1.2024 CrossFit Open Prep 2024 (…
Crossfit Skirmish27 January 2024
Monday 22.1.2024 Warm Up : 5 sets Rowing Up 100m “Over or Under perform Burpee” WOD 4 Sets 40/35 Cal Row 30 DB Squats 22/15kg 20 Box Jump 30/24” *New set every 7:00 Tuesday…
Crossfit Skirmish20 January 2024
Monday 15.1.2024 Dynamic Warm Up Barbell Warm Up WOD 6 Sets Every 4:00 15/12 Cal Bike 50 Double Unders 3 Squat Clean 90/60kg 9 Box Jump 24/20” Tuesday 16.1.2024 CrossFit Open Prep LP Tekkers…
Crossfit Skirmish14 January 2024
Monday 08.1.2024 Warm Up : Brad Jumps - Barbell Cossack Squat Strength Back Squat 12-10-8-6-4-2 WOD 21-15-9 Deadlift 100/70kg Burpee Wall Balls Tuesday 09.1.2024 Gymnastic Warm Up Tekkers BMU / Pull Ups WOD 6…
Crossfit Skirmish6 January 2024
Monday 01.1.2024 New Year Day Loony Dook Tuesday 02.1.2024 Active Recovery : Flexing Mobility Stretching Wednesday 03.1.2024 Warm Up: 3 Sets Bike - Air Squats Ski - Push Ups Strength Push Press 21-15-9…
boomadmin2 January 2024
Monday 25.12.2023 Christmas Day LODING Tuesday 26.12.2023 Boxing Day Active Recovery : 5km Run , Walk Wednesday 27.12.2023 Barbell Mobility Warm Up 3 Rounds 9 Cal Row 15 Air Squats 6 Inch Worms WOD …
boomadmin26 December 2023
Monday 18.12.2023 Dynamic Warm Up : Bike - Burpee Broad Jump Strength Front Squat 1-1-1-1-1 WOD Partner WOD You Go I Go 18/15 Cal Bike 12 Wall Ball 9 Burpee Box Jump High 30/24” …
boomadmin17 December 2023
Monday 11.12.2023 Dynamic Warm Up : Bike - Broad Jump ( max distance ) Strength Back Squat 1-1-1-1-1 WOD Team Of Three 60-45-30-15 Cal Echo Bike Burpee Box Jump Over 24/20” Tuesday 12.12.2023 Warm…
boomadmin10 December 2023
TEAMS A) Kyle James Lee Maha B) Ainsley Fraser Brown Mary Christopher H C) Lisa Adam Stone Greig Winona D) Stewart Andrii Kirsty D …
boomadmin7 December 2023
Monday 4.12.2023 Dynamic Warm Up : Ski - Box Jump Over - Down Up - Bike WOD 3 Round ( AMRAP 4:00 ) 8/6 Cal Bike 4 Burpee Over The Box Rest 2:00 3 Rounds…
boomadmin3 December 2023
Monday 20.11.2023 Warm Up : 5min 1:30 Easy (2:10-2:20 Pace ) 1:30 Moderate ( 1:50-2:00 Pace ) 1:00 Fast ( 1:40-1:50 Pace ) Strength Shoulder Press / Push Press 5x2 WOD 5 Rounds ( 3:00…
Crossfit Skirmish19 November 2023
Monday 13.11.2023 Warm Up : 3 Sets 200m Row - 10 Good Mornings - 10 Med Ball Squats Strength :Back Squat 5x2 ( heavy ) Partner WOD AMRAP 24 ( Y G I G…
Crossfit Skirmish12 November 2023