CFSK WOD 01/02/16

Posted on Jan 31, 2016

CrossFit StKilda Workout of The Day 01/02/2016 A. Barbell Floor Press 5 x 5 AHAP Same load across all sets. Between sets: 30second Posterior Plank Hold/Table Top Hold B. For time: 21-15-9 Shoulder to Overhead 60/45kg 84-60-36 Double Unders 14min Time Cap

CFSK WOD 31/01/16

Posted on Jan 30, 2016

CrossFit StKilda Workout of The Day 31/01/2016 A. E2MOT2M x 5 1 x Power Clean 1 x Hang Power Clean 1 x Front Squat B. “The Admiral” 3 RFT 20 Burpee Pull Ups 20 Front Squats 70/50kg 20 Box Jumps 24/20″

CFSK WOD 30/01/16

Posted on Jan 29, 2016

CrossFit StKilda Workout of The Day 30/01/2016 A. EMOTM X 12 – Handstand Push Up Min 1: Level 1 – ME x Strict Handstand Push Ups (Scale + 1 abmat) Level 2 – 3 x Kick Up to HS + Negative to floor Level 3 – Kick Up to Wall Hold /Headstand Hold – 40seconds […]

CFSK WOD 29/01/16

Posted on Jan 28, 2016

CrossFit StKilda Workout of The Day 29/01/2016 A. Strict Pull Up EV2MOT2M x 6 (12mins) Level 1 – ME Weighted Pull Ups (Same load across all sets. Add weight from 26/01) Level 2 – 3-5 x Strict Pull Ups Level 3 – 4-6 x Assisted Pull Ups w’ Neg/6-8 x Ring Rows B. Thruster (from […]

CFSK WOD 28/01/16

Posted on Jan 27, 2016

CrossFit StKilda Workout of The Day 28/01/2016 A. Muscle Up. EMOTM x 12 – Select your level. Min 1 Level 1 – ME x Muscle Ups (Work every 2minutes) Level 2 – 3 x False Grip Ring Swings + 1 x Partner Assisted Ring Muscle Up (Alt work/assist) Level 3 – 3-5 x Bar Kip […]

CFSK WOD 27/01/16

Posted on Jan 26, 2016

CrossFit StKilda Workout of The Day 27/01/2016 A.6 sets of: 45secs ME Strict HSPU (Alt rounds between ST/KIP) Scale to: Box HSPU/Hand Release Push Up 15secs rest 45secs Row (@80% – Cals or Meters) 15sec Rest B. Push Press 3,3,3,3,3 Add load each set. C. Open Workout 12.1 7min AMRAP Burpees (to 6″ target)

CFSK WOD 26/01/16

Posted on Jan 25, 2016

CrossFit StKilda Workout of The Day 26/01/2016 Today, CrossFit StKilda would like to acknowledge the traditional owners of StKilda, the Boon Wurrung people of the Kulin Nation. 8AM WOD only today. Todays Session will be 75-90mins A. Strict Pull Up EV2MOT2M x 6 (12mins) Level 1 – ME Weighted Pull Ups (Same load across all […]

CFSK WOD 25/01/16

Posted on Jan 24, 2016

CrossFit StKilda Workout of The Day 25/01/2016 Regular schedule today folks. Australia Day schedule To Be Confirmed. A. Muscle Up EMOTM x 12 – Select your level. Min 1 Level 1 – ME x Muscle Ups (Work every 2minutes) Level 2 – 2-3 x Partner Assisted Ring Muscle Up (Alt work/assist) Level 3 – 3 […]

CFSK WOD 24/01/16

Posted on Jan 23, 2016

CrossFit StKilda Workout of The Day 24/01/2016 Sadly, due to situations beyond our control, there is no CFSK Yin Yoga today. A. Sumo Deadlift 7 x 3 Same load across all sets. B. For total time, 10 sets of; 10 Box Jumps 24/20″ 10 Kettle Bell Swings 32/24kg rest :30s between sets.

CFSK WOD 23/01/16

Posted on Jan 22, 2016

CrossFit StKilda Workout of The Day 23/01/2016 A. EMOTM X 12 – Handstand Push Up Min 1: Level 1 – ME x Strict Handstand Push Ups (Scale + 1 abmat) Level 2 – 3 x Kick Up to HS + Negative to floor Level 3 – Kick Up to Wall Hold /Headstand Hold – 40seconds […]

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