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
Weekly Programme at #CrossFit Skirmish
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
Squat Warm Up Back Squat 10RM WOD 15-12-9 Dumbbell Thrusters (2×22/15kg) C2B Pull Up Dumbbell Box Step Up (2×22/15kg) (24″/20″)
Crossfit Skirmish25 January 2023
Warm Up Part a) x100 Single Unders PVC Pipe Burgerner Warm Up Warm Up Part b) x10 Double Unders x5 High Hang High Pulls x10 Double Unders x5 High hang muscle snatch x10…
Crossfit Skirmish24 January 2023