Training Week Program 19-25 February 2024
Crossfit Skirmish Blog
by Crossfit Skirmish
5d ago
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 / 100m Row / 10 Push Ups / 100 Row PARTNER WOD 2,000m Row 30 Bench Press 70/45kg 1,500m Row 20 Bench Press 80/52kg 1000m Row 10 Bench Press 90/60kg   Wednesday 21.2.2024 Dynamic Warm Up Bike – Double Unders WOD 6 Sets: Every 4:00 12/10 Calorie Echo Bike 18 Wall Balls (20/14) 54 Double Unders   Barbell Club Clean & Jerk ( Deload Week ) EMOM 12 4 Clean & Jerks @50% from 1RM Clean & Jerk EMO ..read more
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Training Week Program 12-18th February 2024
Crossfit Skirmish Blog
by Crossfit Skirmish
1w ago
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 Walk / Shuttle Run WOD [ YGIG ] AMRAP 27 3 Wall Walk 6 DB Bench Press 30/20kg 12 Shuttle Run 25ft   Wednesday 14.2.2024 Back & Hamstrings Activation    Strength Deadlift 1-1-1-1-1 WOD 2-4-8-10-12-14-16-18-20-22-24 Deadlift 100/75kg Bar Facing Burpee 60 Double Under After completed set Barbell Club Clean & Jerk ( Deload Week ) EMOM 15 4 Clean & Jerks @40% from 1R ..read more
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Training Week Program 5-11th February 2024
Crossfit Skirmish Blog
by Crossfit Skirmish
2w ago
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 ( 25 Day To Go ) SKiLL Power Snatch / Pull Ups /  BMU WOD RX (Time cap: 12 minutes) 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees 43/29kg Scaled (Time cap: 12 minutes) For total time: 3 rounds of:   10 snatches   12 bar-facing burpees Then, rest 3 minutes before continuing with ..read more
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Training Week Program 29-4th February 2024
Crossfit Skirmish Blog
by Crossfit Skirmish
3w ago
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 ( one month to go ) Skill Wall Walk WOD 22.1 AMRAP 15 3 Wall Walk 12 DB Snatch 15 Box Jump Over RX 22/15kg , 24/20” SC 15/10kg , 24/20” step up over   Wednesday 31.1.2024 Warm Up Tabata ( Empty Bar ) Front Squat Clean Squat Tekkers Squat Clean Partner WOD 1000m  Row 20 Front Squat 80/50kg 20 Burpee Over The Bar 800m Row 16 Front Squat 80/50kg 16 Burpee Over The Bar 600m Row 12 Fro ..read more
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Training Week Program 22-28th January 2024
Crossfit Skirmish Blog
by Crossfit Skirmish
1M ago
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 23.1.2024 CrossFit Open Prep Tekkers Power Snatch – Clean & Jerk WOD 10 Rounds 8 Ground To Overhead 10 Bar Facing Burpee RX 43/30kg   Wednesday 24.1.2024 Stretch Flexibility Front Squat 9-6-3-6-9 WOD Team of 3 2 Rounds 3min Cal Bike 3min Wall Ball 3min DU   Barbell Club “Snatch” Snatch Warm Up Snatch Balance 3×3@70-75% Hang Power Snatch 4×2@75-85% Squat Snatch 5×1 @85-95% Snatch Deadlift 3×3@120% from s ..read more
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Training Week Program 15-21 January 2024
Crossfit Skirmish Blog
by Crossfit Skirmish
1M ago
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 Deadlift & Bar Facing Burpee  WOD  1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Deadlift 100/70kg Bar Facing Burpee  *Time Cap 12min  Wednesday 17.1.2024 Stretch Flexibility  Dumbbell Warm Up WOD 8 Rounds  5  Dual DB Deadlift  5 Dual DB Down Up  5 Dual  DB Jerk  5 Dual DB Devil Press  Rest 1:00 RX 2×22/15kg  ..read more
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Training Week Program 1-7 January 2024
Crossfit Skirmish Blog
by CrossfitSkirmish
1M ago
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 WOD [ 150 Wall Balls ] 6 Rounds ( 3:00 pr ) 21/18 Cal Bike 15/12 Cal Ski Max Reps in remaining time Wall Balls -Rest 1:00   Barbell Club Clean & Jerk Warm Up “ Clean & Jerk “ 5×3 Hang Power Clean + Hang Squat Clean 5×3 Squat Clean + Front Squat 5×3 Jerk + Split Jerk   Thursday 04.1.2024 Barbell Warm Up AMRAP 5 5 Deadlift 5 Hang Muscle Cleans 5 Front Squats 5 ..read more
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Festive Training Week Program 25-31 December 2023
Crossfit Skirmish Blog
by CrossfitSkirmish
2M ago
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  100 Wall Ball  75 T2B  50 Burpee Over The Bar  25 Power Clean  Rx 60/40kg    Barbell Club  “Snatch”  3×3  Snatch Deadlift + Snatch High Pull  3×3  Hang Power Snatch – Hang Squat Snatch  3x Push Jerk Behind the back snatch grip + 3 Snatch Balance  “ Clean & Jerk “ 3 ..read more
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Training Week Program 18-24 December 2023
Crossfit Skirmish Blog
by CrossfitSkirmish
2M ago
Monday 18.12.2023 Dynamic Warm Up : Bike – Burpee Broad Jump Strength Front Squat 1-1-1-1-1 WOD Partner WOD [ 10 Rounds ] You Go I Go 18/15 Cal Bike 12 Wall Ball 9 Burpee Box Jump High 30/24”   Tuesday 19.12.2023 Warm Up : Barbell Weightlifting Hang Power Clean & Jerk WOD Every 1:20 for 12 Rounds 5 Deadlift 4 Hang Power Clean 2 Jerk RX 70/50kg Cool Down   Wednesday 20.12.2023 Deadlift Warm Up Strength Jerk 1-1-1-1-1 WOD 100/ 80 Cal Row 75 DB Snatch 22/15 100/ 80 Cal Ski 75 DB OH Lunge 22/15   Barbell Club “Snatch” 3×3 Snatch Deadlift + Snatch High Pull 3×3 Power Snatch + Han ..read more
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CROSSFIT SKIRMISH CHRISTMAS CHARITY THROWDOWN 9TH DECEMBER 2023
Crossfit Skirmish Blog
by CrossfitSkirmish
2M ago
TEAMS  A)                        Kyle  James  Lee Maha  B) Ainsley  Fraser Brown  Mary  Christopher H C) Lisa  Adam Stone  Greig  Winona  D) Stewart  Andrii Kirsty D  Ione  E) Hannah  Alison  Dylan Patrick F)  Ross Callum  Godeleve  Siobhan  G) Christian  Cole  Grace  Zaklina  H) Forbes  Kirsty D Jodie Jeanete  I) Adam S Aidan  Nicola M Robyn E Noe  J) Olivia  Lilla  ..read more
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