Monday 5.06.2023 Warm Up Bike / Plate Ground To Overhead / Down Up TEAM WOD In Teams Of Three AMRAP 30 60 Cal Echo Bike 30 Burpee 15 Sand Bag To Shoulder Tuesday 06.06.2023…
Crossfit Skirmish4 June 2023
Weekly Programme at #CrossFit Skirmish
Monday 22.05.2023 Warm Up Bike / Ski / Run Farmer Carry WOD 3-000m Echo Bike 150FT Farmer Carry 1600m Run 150FT Farmer Carry 1000m Ski 150FT Farmer Carry RX 2x35kg / 2x24kg Time Cap…
Crossfit Skirmish21 May 2023
Monday 15.05.2023 Warm Up 5:00 250m Row 10 Good Mornings (From the bench) 15m Monster Walks Deadlift : 5 Heavy WOD 400/350m Row 15 Deadlift 90/65kg 15 Burpee Over The Bar …
Crossfit Skirmish14 May 2023
Monday 8.05.2023 Warm Up 5:00 C2Bike Front Squat ( light ) KB Swings ( eye level ) Weightlifting : Hang Squat Clean WOD 6 Hang Squat Clean 70/50kg 9 KB Swings 32/24kg 15/12…
Crossfit Skirmish7 May 2023
Monday 1.05.2023 Warm Up Ski Internals 3 sets 1:00 work 1:00 Rest Strength : Shoulder Strict Press 1RM Follow by 3x3@80% HERO WOD 10 Push Press 50/37kg 10 KB Swings 24/16kg 10 Box Jumps…
Crossfit Skirmish30 April 2023
Monday 24.04.2023 Warm Up Rowing Intervals 6x:30sec Work :30sec Rest Into... Warm Up Bench Press Warm Up Strength : Bench Press 1RM WOD 35-25-15 Pull Ups 30-20-10 V-Ups 25-15-5 Dumbbell Bench Press 30/22kg …
Crossfit Skirmish23 April 2023
Monday 17.04.2023 Rowing Warm Up 1:00 RPE 4 (Easy Pace) 1:00 RPE 7 (Medium Pace) 1:00 RPE 4 (Easy Pace) Into... Barbell Warm Up Good Mornings / RDL / Monster Walk Strength :Deadlift Partner WOD …
Crossfit Skirmish16 April 2023
Monday 10.04.2023 Team Bike Intervals 20sec Work 40sec Rest Clean & Jerk Warm Up WOD TEAMS OF 3 AMRAP 27: 90 Ground To Overhead 55/35kg 90 Burpee Box Jump Overs (24"/20") 60 Ground To Overhead 63/42kg…
Crossfit Skirmish9 April 2023
Monday 3.04.2023 Warm Up 1000m Run Tekkers - Bench Press / HSPU Partner WOD 50-50ft Shuttle Runs 25- HSPU 25- Bench Press 25-HSPU 50-50ft Shuttle Runs RX 83/55kg Tuesday 4.04.2023 Squat Therapy Front Squat 5x5@80% WOD 5…
Crossfit Skirmish2 April 2023
Warm Up 1000m Run Gymnastic Drills Complex 3 T2B + 2 C2B WOD AMRAP 20: 15 Air Squats 10 Push-ups 5 Toes to Bar Into 300 Meter Run
Crossfit Skirmish2 April 2023
Warm Up 5 Sets :30 sec Ski :30 sec Cross Overs Follow By 20 Pike Push Ups :20 sec HS Hold 10 Single Leg ( R & L ) Pike Push Ups :…
Crossfit Skirmish31 March 2023
Snatch Warm Up : Snatch High Pull, Hang Muscle Snatch, Power Snatch Tekkers Bar MU LENKA WOD "Newcastle Minute" Find a partner and complete as many reps as possible in 1 minute, switching every minute,…
Crossfit Skirmish30 March 2023
Warm Up : 2 Sets 5 Inch Warms 10 Single Arm KB Swings (L & R) 10 V-Ups Gymnastic Skill HS Walk WOD 5 Rounds 30 KB Swings 24/16kg 20 T2B 10m HS Walk
Crossfit Skirmish29 March 2023
WARM UP : EMOM 6 EV MIN :10 DEADLIFT UN MIN : 10 BACK SQUAT STRETCH 4 WORKING SETS @75% 7 BACK SQUAT INTO... 7 DEADLIFT *REST BETWEEN THE SETS AS REQUIRED COOL DOWN
Crossfit Skirmish28 March 2023
Dynamic Warm Up Conditioning EMOM 28 60 Double Unders 15/13 Cal Row 20 Alt Hang Power Snatch 22/15kg Rest 1:00
Crossfit Skirmish27 March 2023
Barbell Warm Up Tekkers “ Clean & Jerk “ 2@65% 2@70% 2@75% WOD AMRAP 15 Minutes 1-2-3-4-5-6…. Power Cleans Thrusters Burpee Over Bar RX 40/27kg
Crossfit Skirmish26 March 2023
Warm Up “ Tabata “ Bike Wall Ball WOD 1000-800-600-400-200 Meter 50-40-30-20-10 Wallballs KILOS: 9/6 Cool Down Stretch & Mobility
Crossfit Skirmish25 March 2023
Warm Up : 7min 4 - Rope Pull Ups 6 - Single Leg Knee Down Shoulder Press ( L & R ) 8 - Box Step Up Gymnastics : Rope Climb PARTNER WOD AMRAP 21 2 Rope Climbs…
Crossfit Skirmish24 March 2023
Barbell Warm Up Power Clean / Front Squat / Push Press Partner WOD “ Macho Man “ AMRAP 18 “Macho Man” 1RD 3 Power Cleans 3 Front Squats 3 Push Jerks RX 70/50kg Cool Down…
Crossfit Skirmish23 March 2023
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
Front Squat Therapy Strength 4 Sets x 7 @70-75% Partner WOD 1 Mile Run 100 Toes To Bar
Crossfit Skirmish21 March 2023
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