Dynamic Warm Up Strength Back Rack Lunge (5x10) Every 2 mins at a moderate weight WOD Every 5 mins (6 rds) 30 Wall Balls 9/6kg 20/15 Cal. Ski / Row 10 Burpee Pull…
Crossfit Skirmish9 September 2019
Weekly Programme at #CrossFit Skirmish
Running Warm-Up WOD Aerobic Conditioning 2-000m Run 2-000m Bike 2-000m Ski 2-000m Row
Crossfit Skirmish5 September 2019
Stretch & Mobility Strength Front Squat 3RM Follow by 3x3@90% WOD 3 RD FT 100 D.U 30 T2B
Crossfit Skirmish5 September 2019
Barbell Warm Up Tekkers -Cleans (Power / Squat ) WOD For Time: 2K Row ... Directly into: 10 Rounds: 2 Power Cleans (90/60) 4 Bar-Facing Burpees 8 Alternating Pistols (Time cap 27min)
Crossfit Skirmish5 September 2019
Gymnastic Warm Up Partner HS Walk Scuppular Push Ups HS Raises ( from plank ) Gymnastic Skill HS Push Ups Rope Climb Gymnastic Conditioning "21 Guns" 21-15-9: Strict Pull-ups Strict Handstand Push-ups -5 Rope…
Crossfit Skirmish4 September 2019
Dynamic Warm Up Skill SDHP Power Snatch WOD 3 Rounds for time of: 30 Wall-Ball Shots 30 Sumo-Deadlift High Pulls 40/25kg 30 Box Jumps, 24” 30 Ring Dips 30 Calorie Row 30 Burpee 30…
Crossfit Skirmish3 September 2019
Warm Up Squat Therapy Strength Back Squat 3RM Follow by 3x3@90% from today 3RM WOD AMRAP 12min 7- Deadlift 100/65kg 5 - Push Press 60/35kg Stretch & Mobility
Crossfit Skirmish1 September 2019
Warm Up Dynamic Movements ( specific for today ) WOD On the 0:00, Part #1: 100-80-60-40 D.U 5-4-3-2 Bar Muscle Ups On the 15:00, Part #2: 3 Rounds: 21 Calorie Row 9 Thrusters…
Crossfit Skirmish1 September 2019
Warm Up Barbell Mobility Barbell Cycling Not For Time: 21 Strict Presses 15 Push Presses 9 Push Jerks 6 Split Jerks WOD 8 Power Snatches 4 Legless Rope Climbs 6 Power Snatches 3 Legless…
Crossfit Skirmish31 August 2019
Warm Up HS Wall Walk Up Scuppular Rotation Hang Power Clean WOD Team of Two 100- Cal Bike 80 - HSPU 60 - Power Clean 60/40kg 40 - C2B Pull Ups 20 - DB…
Crossfit Skirmish30 August 2019
Stretch & Mobility Warm Up Shuttle Sprints 5x50m WOD 20 RD FT 5 - Strict Ring Dips 10 - Cal Ski / Row ( alt ) 15 - Goblet Squats 24/16kg Time Cap 37min
Crossfit Skirmish29 August 2019
Warm Up 1-Mile Run WOD (a/b) a) 30-20-10 Dumbbell Push Press 25/17kg Wallballs 9/6kg ... Directly into: b) 10-20-30 Deadlift 80/55kg Box Jump Over 24/20” Cool Down 1-K Run
Crossfit Skirmish28 August 2019
Dynamic Warm Up Strength Back Rack Lunge (5x10) Every 2 mins at a moderate weight WOD On the 5:00 x 6 Rounds: 400 Meter Row 100 D.U 15 Toes to Bar
Crossfit Skirmish27 August 2019
Stretch & OH Shoulder Mobility Coach Mike Burgener Snatch Warm Up Tekkers Squat Snatch ( Working on singles ,warming up for the workout weight) Partner WOD AMRAP 20min 8-DB Devil Press 22/15kg…
Crossfit Skirmish26 August 2019
Stretch & Mobility Warm Up EMOM 8min 50 D.U Conditioning For Time 1-24 KB Swings 24/16kg 24-1 Burpee Over the KB Every 4:00min Run 400m Time Cap 36min
Crossfit Skirmish25 August 2019
Warm Up 3x5 Wall Walk Up + Push Ups Gymnastic Skill 12 min HS Walk WOD 14min Increasing ladder 1-2-3-4-5-6-7-8-9-10 Bar M.U Pistol Squat ( left and right ) Rope Climb
Crossfit Skirmish24 August 2019
Dynamic Warm Up Quick Drill - Power Clean / Front Squat / Jerk WOD Team of 3 800m Run Together with 20/15kg plate 15 Rd of “Macho Man” 800m Run 12 Rd of “ Macho…
Crossfit Skirmish23 August 2019
Warm Up Tabata Air Squat Strength (Back Squat ) 3-3-3-3-3 WOD Every 3 mins (10 rds) 19 Wall Balls 9/6kg 19 Cal. Row *Record each rd*
Crossfit Skirmish21 August 2019
Warm Up Running Dynamic Warm Up Conditioning For Time 3 Rounds:Run 400 Meters Light,Run 400 Meters Fast 4 Rounds:Run 200 Meters Light,Run 200 Meters Fast 5 Rounds:Run 100 Meters Light,Run 100 Meters Fast
Crossfit Skirmish21 August 2019
Stretch & Mobility Warm Up Empty Bar Deadlift Good Mornings Strength (Dedalift ) 5-3-2-3-5 WOD (Gymnastics) 3 RD 20-HSPU 30-T2B 40-Burpee to plate 20kg 50-D.U
Crossfit Skirmish20 August 2019
Warm Up OH Mobility 2x -OH Broad Jumps -OH Duck Walks Squat Snatch 7x2@ 70% from 1rm WOD EMOM 20min M.E 5RD -SKI ERG -D.B Hang Clean Jerk right -BIKE -D.B Hang…
Crossfit Skirmish18 August 2019
Warm Up Devil Ladder Wall Ball Rx EMOM 2-4-6-8-10-12.... Sc EMOM 1-2-3-4-6... Time Cap 14min Conditioning 5 Rd F.T 500m Run 25-Thrusters 20/15kg 25-Push Ups RX wearing weighted vest 9/6kg
Crossfit Skirmish18 August 2019
Warm Up Bike Sprints 7x 30 on / 60 rest Skill Rope Climb Devil Press WOD a) Amrap 10 min 6-Rope Climb 12-Devil Press Rest…
Crossfit Skirmish17 August 2019