CFSK WOD 01/11/15

Posted on Oct 31, 2015

CrossFit StKilda Workout of The Day 01/11/2015 Happy Birthday to a CFSK favorite, Viv Meerman. Viv is a devoted 5.30am’er and someone who genuinely leads by example when it comes to mobility, stretching and prefab. I definitely speak for everyone when I say how much we love having Viv with us at CFSK. Happy Birthday […]

CFSK WOD 31/10/15

Posted on Oct 30, 2015

CrossFit StKilda Workout of The Day 31/10/2015 A. Power Clean 5 x 3 B. With a partner: Mini DT, 3 rounds for time of: 9 x Deadlifts 60/45kg 6 x Hang Cleans 60/45kg 3 x Jerks 60/45kg A – Complete 1 round of Mini DT B – Hold bar at top of Deadlift Complete 3 […]

CFSK WOD 30/10/15

Posted on Oct 29, 2015

CrossFit StKilda Workout of The Day 30/10/2015 The New Zealand SilverFerns Netball team at CFSK. A. Strict Press 3 x 5 Same load across sets. B. Weighted Pull Up 5RM (Complete in no more than 5 sets) or Strict Pull Up 5 x Max Reps or Assisted Pull Up 5 x Max Reps C. For […]

CFSK WOD 29/10/15

Posted on Oct 28, 2015

CrossFit StKilda Workout of The Day 29/10/2015 We have large, dirty stinkin’ bats at CFSK… A.Deadlift 6,6,6,6,6,6 Add load each set and finish on a heavy set of 6. Rest 2-3mins between sets. B. 5 Rounds for time of: 10 Deadlifts 90/70kg 20 Wall Balls

CFSK WOD 28/10/15

Posted on Oct 27, 2015

CrossFit StKilda Workout of The Day 28/10/2015 CFSK Wednesday night Yoga is back. 7.45-8.45pm with Wallis. A. Front Squat 6 x 3 Same load across all sets. Rest 2mins between sets. B. 10 sets of: Row 250m Rest 1:1 Note each set time.

CFSK WOD 27/10/15

Posted on Oct 26, 2015

CrossFit StKilda Workout of The Day 27/10/2015 A. 10 x 2min On/1min Off Set A – 12/10 Alt Pistols (Add weight for RX+) + AMRAP Toes to Bar Set B – AMRAP 6 Alt DB Snatch 25/15kg + 30 Doubles On 3-2-1 Go, Start Set A (2mins), then rest 1min before starting Set B (2mins). […]

CFSK WOD 26/10/15

Posted on Oct 25, 2015

CrossFit StKilda Workout of The Day 26/10/15 A. Clean 5-4-3-2-1-1 Rest 2mins between sets. B. Complete for time: 800m Run 15 Power Cleans 50/35kg 400m Run 12 Power Cleans 60/45kg 200m Run 9 Power Clean 70/55kg

CFSK WOD 25/10/15

Posted on Oct 24, 2015

CrossFit StKilda Workout of The Day 25/10/2015 How are your goals progressing? Em checked off her 60kg Clean yesterday. Great work Em! A. Tempo Front Squat 4 x 6 @ 53X1 Same load across all sets. B. EMOTM x 10 Min 1 – 4 x Burpee Box Jump Over + 4 x Push Press (50/30kg) […]

CFSK WOD 24/10/15

Posted on Oct 23, 2015

CrossFit StKilda Workout of The Day 24/10/2015 A. 2014 CrossFit Games Event 3,The Triple 3. Complete the following time: 3km Row 300 Doubles 3Mile Run (RX = 5k/Scale 3k) (the CFSK 1k loop is: right at Pakington St, right at Chapel St, right at Martin St, right at StKilda Rd. this is EXACTLY 1km) 45min […]

CFSK WOD 23/10/15

Posted on Oct 22, 2015

CrossFit StKilda Workout of The Day 23/10/2015 A. EMOTM x 18 Min 1 – 3 Rope Climbs/3 Rope Pulls from floor Min 2 – 50m Farmers Carry Min 3 – 10/8 x Slam Ball B. 5 sets of: 150m Row 10 Power Snatch 50/30kg 8 Bar Facing Burpees Record the time for each set. Rest […]

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