CFSK WOD 01/04/16

Posted on Mar 31, 2016

April Fools Day! You’ll have to come in to see what the workout is! Maybe the WOD wont be as bad as you think….

CFSK WOD 31/03/16

Posted on Mar 30, 2016

CrossFit StKilda Workout Of The Day 31/03/2016 A. Back Squat 7 x 3 Same load across all sets. B. Three rounds for time of: 5 Bar Muscle-Ups/7 Strict Chest to Bar Pull-Ups/7 Pull Ups 10 Deadlifts (90/60kg) 50 Double-Unders

CFSK WOD 30/03/16

Posted on Mar 29, 2016

CrossFit StKilda Workout Of The Day 30/03/2016 A. Snatch Adv – 5,4,3,2,1,1 Beg/Int – 6 sets of 1-1-1 Rest 90secs between each set of 3. B. Intervals: 3 x 3min AMRAP 8 Power Snatch 50/35kg 9 HSPU 10 Shoulder to Overhead 50/35kg rest 2mins between AMRAP’s. Start the next AMRAP where you left off. Do […]

CFSK WOD 29/03/16

Posted on Mar 28, 2016

CrossFit StKilda Workout Of The Day 29/03/2016 A. EMOTM x 10 30 Doubles + 10 Toes 2 Bar/10 Knee to Elbows/10 Kipping Swings B. AMRAP in 18mins 200m Run 10 DB Hang Clean & Jerk 25/12.5kg rest 1:00min StKilda Barbell A. Clean Complex 5 sets from knee(2 Pulls + 1 Power Clean + 2 Squat […]

CFSK WOD 28/03/16

Posted on Mar 27, 2016

CrossFit StKilda Workout Of The Day 28/03/2016 Easter Monday Public Holiday today so we are on a reduced timetable: WOD’s at 7:30am and 9:15am (NO Creche today) ONLY. A. Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 […]

CFSK WOD 27/03/16

Posted on Mar 26, 2016

CrossFit StKilda Workout Of The Day 27/03/2016 A. CrossFit Games Open Workout 16.5 Complete for time: 21-18-15-12-9-6-3 Thrusters 42.5/30kg Bar Facing Burpees There is NO time cap for this workout. All athletes will complete the prescribed reps. (Scaled: 30/20kg) This is the final workout for the 2016 CrossFit Games Open. This workout was also the […]

CFSK WOD 26/03/16

Posted on Mar 25, 2016

CrossFit StKilda Workout Of The Day 26/03/2016 A.Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… A.1 […]

CFSK WOD 25/03/16

Posted on Mar 24, 2016

CrossFit StKilda Workout Of The Day 25/03/2016 A. ‘Small’ Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters Timecap: 45mins.

CFSK WOD 24/03/16

Posted on Mar 23, 2016

CrossFit StKilda Workout Of The Day 24/03/2016 A. Front Squat 5,4,3,2,2,2 B. 5 Rounds for quality of: 100m KB Suitcase Carry 32/24kg – Left 10/8 Strict Pull Ups 100m KB Suitcase Carry 32/24kg – Right 10/8 Strict Strict Toes to Bar/Straight Leg Raise

2016 Easter Weekend Schedule

Posted on Mar 23, 2016

Hey Peeps – CFSK 2016 Easter Hours: Fri: 7.30am, 9:15am (with Creche) Sat: 8am, 9am, 10amWL, NO 11am. Sun: 9am, 10am, 11am Yoga Mon: 7.30am, 9:15am (NO Creche) For those keen to watch the last workout for the 2016 CrossFit Games Open 16.5, we will be completing the workout at 3pm rather than 6.30pm. Following […]

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