CFSK WOD 01/05/16

Posted on Apr 30, 2016

CrossFit StKilda Workout Of The Day 01/05/2016 A. Every 2 Min x 10 1 Power Clean 1 Front Squat 1 Jerk (Power or Split) Adv – Add load each set to finish on a heavy for the day. Int – Same load across all sets. B. 6 RFT 4 Hang Cleans (Power of Full) 70/50kg […]

CFSK WOD 30/04/16

Posted on Apr 29, 2016

CrossFit StKilda Workout Of The Day 30/04/2016 A. In teams of 2, complete the following for time: 27-21-18-15-12-9-6 Calorie Row 4-6-8-10-12-14-16 Burpees over Erg On 3-2-1 GO, Athlete A will complete 27 Cals + 4 Burpees, then Athlete B will complete 27 Cals + 4 Burpees. Athlete A will then complete 21 Cals + 6 […]

CFSK WOD 29/04/16

Posted on Apr 28, 2016

CrossFit StKilda Workout Of The Day 29/04/2016 A. Muscle Snatch 5 x 2 Moderate load across all sets. B. Power Snatch 2-2-2-1-1-1 C. 14min AMRAP of: 8 Overhead Lunge Steps (Step FRWRD) Sc: Front Rack Lunge Steps 42.5/30kg 8 Toes to Bar 32 Double Unders

CFSK WOD 28/04/16

Posted on Apr 27, 2016

CrossFit StKilda Workout Of The Day 28/04/2016 A. Push Press 5 x 3 Same load across all sets. B. Behind The Neck Push Jerk 5 x 2 Same load across all sets. C. EMOTM x 14 Min 1 – 12/10 Burpees to 6″ target Min 2 – 12/10 Alt Pistols (Adv add KB to Front […]

CFSK WOD 27/04/16

Posted on Apr 26, 2016

CrossFit StKilda Workout Of The Day 27/04/2016 A. Back Squat Set 1 x 5 @ 65% Set 2 x 4 @ 75% Set 3 x 3 @ 85% Set 4 x 2 @ 90% set 5 x 2 @ 95% Set 6/7 x 1 @ 100%+ Rest 2mins between sets. Betweens sets accrue 30 Ring […]

CFSK WOD 26/04/16

Posted on Apr 25, 2016

CrossFit StKilda Workout Of The Day 26/04/2016 A. 4 sets of: 100m Farmers Carry 32/24kg 15seconds rest 60seconds L-Sit Hang (Accrue time or hold) 15seconds rest 60second Max Russian KettleBell Swings 32/24kg Rest 60seconds between sets B. Grunt Work. With a partner, complete for time: 150 Cal Row 150 Ball Slams StKilda Barbell A. Clean […]

CFSK WOD 25/04/16

Posted on Apr 24, 2016

CrossFit StKilda Workout Of The Day 25/04/2016 – Anzac Day Reduced Anzac Day Timetable today. 9:30am WOD only.(No Creche today peeps) Hero WOD – Langley 4 Rounds for Time 800m run 20 reps pull ups 30 reps push ups 50 reps air squats (RX+ 10kg vest or Body armour.) SGT Langley was serving with the […]

2016 Anzac Day CFSK Schedule

Posted on Apr 23, 2016

CFSK 2016 Anzac Day Schedule As we will be at the Dawn service our only session today will be a special 9:30am Australian Hero WOD. Be aware that there may be multiple heats depending on the number of people. After that it will be a day to kick back and relax.

CFSK WOD 24/04/16

Posted on Apr 23, 2016

CrossFit StKilda Workout Of The Day 24/04/2016 A. Dumbell Dizzy DT 5 Rounds for time of: 15 Cal Row 12 DB Deadlifts 25/12.5kg 9 DB Hang Cleans 6 DB Jerks B. Sunday Skillz EV2MOT2M x 7 Lvl 1 – Deficit (Kip) Handstand Push Up x 3-5reps (add plates each set to reach a max deficit) […]

CFSK WOD 23/04/16

Posted on Apr 22, 2016

CrossFit StKilda Workout Of The Day 23/06/2016 A. CrossFit Mainsite Workout 20/04/2016 With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 35/20kg From 5:00-10:00 use 42.5/30kg From 10:00-15:00 use 52.5/40kg Continue adding 10kg every 5 minutes for as long as you are able. B. For quality: 10-1 Strict Pull Ups StKilda […]

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