CFSK WOD 01/06/16

Posted on May 31, 2016

CrossFit StKilda Workout Of The Day 01/06/2016 A. EV2MOT2M x 12sets (24mins) Set 1. 150m Row + Max Plank Set 2. 40 Double Unders + 75m Farmers Carry Set 3. 100m Run + 10 V-Tucks B. Back Squat 4 x 10 – Mod load Same load across all sets.

CFSK WOD 31/05/16

Posted on May 30, 2016

CrossFit StKilda Workout of The Day 31/05/16 Today we do the famous CrossFit Hero Workout “Murph” inline with US Memorial Day. (Well as close as we can get it!) A. ‘Murph’ Complete for time: 1600m Run 100 Pull Ups 200 Push Ups 300 Air Squats 1600m Run Partition reps any way you like or work […]

CFSK WOD 30/05/16

Posted on May 29, 2016

CrossFit StKilda Workout Of The Day 30/05/2016 A. Push Jerk. (From rack) 7 x 2 – AHAP Same load across all sets. B. Push Press 2 x 60seconds max reps @ 50% PartA Rest 60seconds betweens C. With a partner, complete the following for time: 20-15-10 Cal Row 12-9-6 Power Cleans 70/55kg On 3-2-1 GO, […]

CFSK WOD 29/05/16

Posted on May 28, 2016

CrossFit StKilda Workout Of The Day 29/05/2016 A. Pause Back Squat 5 x 3 with 5sec in bottom. Same load across all sets. A.1 Back Squat 2 x 10 Same Load as PartA Rest 90sec between sets. B. 9min AMRAP of: 5 SandBag/Slam Ball Squats 100m Sandbag/Slam Ball Run

CFSK WOD 28/05/16

Posted on May 27, 2016

CrossFit StKilda Workout Of The Day 28/05/2016 A. Saturday Jerks! Clean & Jerk EV90sec x 12 1 Clean + 1 Front Squat + 1 Jerk Work up to a heavy set for the complex B. In teams on 3: 16min AMRAP of: 40 Double Unders 20 KettleBell Swings 24/16kg 10 Burpees to Plate 5 Clean […]

CFSK WOD 27/05/16

Posted on May 26, 2016

CrossFit StKilda Workout Of The Day 27/05/2016 A. Snatch EMOTM x 12 1 Power Snatch 1 Hang Snatch Adv – Add load each set. Beg/Int – Same load across sets. B. Complete for time: Mini Randy 35 Power Snatches 35/25kg C. For Time: 400m Run 200m Slam Ball/Sand Bag Zercher Carry – AHAP 40 Ball […]

CFSK WOD 26/05/16

Posted on May 25, 2016

CrossFit StKilda Workout Of The Day 26/05/2016 A. EV90seconds x 10 Power Clean x 1 Adv – approx’ 85% 1RM Beg/Int – 1 High Hang + 1 Low Hang PCLN, same load across sets. B. 3 Rounds for time: 21 Cal row 15 Box Jumps 30/24″ 9 Power Cleans 50/35kg C. Hollow Hold 3 x […]

CFSK WOD 25/05/16

Posted on May 24, 2016

CrossFit StKilda Workout Of The Day 25/05/2016 A. Back Squat In 15mins work up to a heavy set of 5 for your Back Squat. B. Back Squat 90seconds ME at 50% PartA. C. 15min AMRAP: 2 Bar Muscle Ups/4 Chest to Bar Pull Ups/4 Pull Ups 4 Strict Handstand Push Ups/6 Hand Release Push Up/6 […]

CFSK WOD 24/05/16

Posted on May 23, 2016

CrossFit StKilda Workout Of The Day 24/05/2016 A. Tuesday Grunt work! In teams of 3-4, complete five sets for max reps of: 60 seconds of Rowing (Calories) 60 seconds of Russian KB’s 24/16kg 60 seconds of Box Jumps 24″/20″ 60 seconds Rest One teammate following the preceding on the top of each minute. B. For […]

CFSK WOD 23/05/16

Posted on May 22, 2016

CrossFit StKilda Workout Of The Day 23/05/2016 A. EV90 seconds x 10 Squat Clean x 1 Adv – Add load at reps 3,6,8 Beg/Int – Same load across all sets. B. With a partner, complete 4 sets each of: 4 TnG Squat Cleans @ approx’ 60% PartA C. 10min AMRAP 12 Alt Front Rack Lunge […]

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