CFSK WOD 01/0716

Posted on Jun 30, 2016

CrossFit StKilda Workout Of The Day 01/07/2016 A. EV 90secs x 10 Snatch Balance + Overhead Squat Add load each set. Int/Beg – Add load at set 4 & 8. B. For Time: 40 Wall Balls 9/7kg 20 Burpee Box Jumps 24/20″ 10 Overhead Squat 50/35kg 40 KettleBell Swings 20 Burpee Box Jumps 24/20″ 10 […]

CFSK WOD 30/06/16

Posted on Jun 29, 2016

CrossFit StKilda Workout Of The Day 30/06/2016 A. Push Press In 10mins work up to a heavy set of 3 for your Push Press B. Front Squat In 14mins work up to a heavy set of 3 for your Front Squat C. EMOTM x 12 Min 1 10 x Front Squats @ 60% PartB Min […]

CFSKW WOD 29/06/16

Posted on Jun 28, 2016

CrossFit StKilda Workout Of The World 29/06/2016 A. In 20mins work up to a heavy set for the following; Power Clean + Push Jerk + Hang Clean + Push Jerk Beg/Int – Work up in weight and complete 5 sets of the complex with no misses. B. 4 RFT: 400m Run 4 Rope Climbs (Scale […]

CFSK WOD 28/06/16

Posted on Jun 27, 2016

CrossFit StKilda Workout Of The Day 28/06/2016 A. EMOTM x 12 Min 1 8/10 DB Clusters 20/12.5kg Min 2 8/10 Toes to Bar Min 3 10m Handstand Walk/10 Shoulder Taps (From wall climb or upper plank) B. For time: 60-40-20 Cal Row 120-80-40 Air Squats Every 20 squats move forward 1 square of rubber. 20m […]

CFSK WOD 27/06/16

Posted on Jun 26, 2016

CrossFit StKilda Workout Of The Day 27/06/2106 A. 3 rounds at a moderate pace of: 10 Narrow Grip (hands as close as possible) Overhead Squat 35kg/25kg 10 Ring Dips 10 V-Ups 10 Ring Rows (feet even with rings) B. EMOTM x 12 1 Snatch Adv – All sets at 75% 1RM. Int/Beg – Pick load […]

CFSK WOD 26/06/16

Posted on Jun 25, 2016

CrossFit StKilda Workout Of The Day 26/06/16 A. EMOTM x 12 1 Power Clean 1 Hang Power Clean Adv – Add load each set. Int/Beg – Same load across all sets. B. For Time: 15-12-9 Unbroken Hang Power Cleans @ approx’ 65% PartA. Rest as long as needed between sets. Time cap: 4mins C. For […]

CFSK WOD 25/06/16

Posted on Jun 24, 2016

CrossFit StKilda Workout Of The Day 25/06/2016 A. 2mins Max Double Unders B. Ev 90s as long as possible: Front Squat x 2 reps Each set add a min 2.5 KG max 5kg Start at approx’ 65% 1RM FSQT. C. In teams of 2, 14min AMRAP of: 42 Synchro Deadlifts 70/55kg (Both athletes must be […]

CFSK WOD 24/06/16

Posted on Jun 23, 2016

CrossFit StKilda Workout Of The Day 24/06/16 A. Back Squat In 18mins work up to a heavy set of 3. B. Every 30seconds x 6 Back Squat x 2 reps at 65% PartA. C.12min AMRAP of: 3 HSPU 6 Alt Pistol Squats 9 KettleBell Swings 32/24kg

CFSK WOD 23/06/16

Posted on Jun 22, 2016

CrossFit StKilda Workout Of The Day 23/06/2016 A. Strict Press 7 x 2 Same load across all sets. B. 2 x 60seconds ME @ 50% PartA. Rest 60seconds between sets. C. 5 Rounds for time of: 200m Run 14 Alt DB Snatch 25/15kg (Adv -Sqt Snatch) 7 Pull Ups

CFSK WOD 22/06/16

Posted on Jun 21, 2016

CrossFit StKilda Workout Of The Day 22/06/16 A. Squat Clean 18mins to establish a heavy single. B. Working against a partner: 3 Unbroken sets for Max reps – Squat Clean @ approx’ 70% PartA. C. For time: 30 Toes to Bar 30 Front-Rack Walking Lunge Steps 50/35kg 30 Toes to Bar

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