CFSK WOD 01/08/17

Posted on Jul 31, 2016

Welcome to August! CrossFit StKilda Workout Of The Day 01/08/2016 A. Every 90seconds x 12 Snatch Pull + Low Hang Power Snatch + Overhead Squat Adv – Work up to a Max for the complex. No misses. Int/Beg – Same load across all sets. Focus on position. B. Complete for time: 15-12-9 Thrusters 50/35kg 12-9-6 […]

CFSK WOD 31/07/16

Posted on Jul 30, 2016

CrossFit StKilda Workout Of The Day 31/07/2016 A. With a partner, complete 5 rounds each, for time: 200m Row 15 Box Jumps 24/20″ 10 Power Cleans 50/35kg B. Working against a partner, 6min AMRAP; Kettle Bell Swings 24/16kg P1 – Work P2 – Rest Alternate every 30seconds.

CFSK WOD 30/07/16

Posted on Jul 29, 2016

CrossFit StKilda Workout Of The Day 30/07/16 Starting Saturday August 21st CFSK will be taking the Go Faster Get Stronger 6 week Challenge. The GFGS 6week challenge will target nutrition, training, recovery, mobility and mental health and will start and end with a 1Rep Max and Fran. Each week athletes earn points for CrossFit WOD’s, […]

CFSK WOD 29/07/16

Posted on Jul 28, 2016

CrossFit StKilda Workout Of The Day 29/07/16 A. 5 sets of: 45s ME Wall Climbs 15s Rest 30s ME Ring Dips 30s Rest B. Power Clean 16mins to work up to a heavy (not max) set of 2 TNG PCLN. C. 10min AMRAP of: 2 Squat Cleans 70/50kg 4 Box Jumps 30/24″ 6 HSPU

CFSK WOD 28/07/16

Posted on Jul 27, 2016

CrossFit StKilda Workout Of The Day 28/07/16 A. SKILL Every 45seconds x 12 1 Rope Climb B. STRENGTH Front Squat In 18mins work up to a heavy set of 5 C. CONDITIONING For time: 30-20-10 Kettlebell Swings 24/16kg Wall Balls 9/7kg

CFSK WOD 27/07/16

Posted on Jul 26, 2016

CrossFit StKilda Workout Of The Day 27/07/2016 A. SKILL EMOTM x 10 Min 1 – 14 Alt Pistol Squats (Adv – add KB) Min 2 – 6/8 Strict Pull Up (Adv – WTD) B. OLYMPIC LIFTING Snatch 7 sets of 1,1,1 Rest for 5-7 seconds between each rep. Adv – Add load each set. Int/Beg […]

CFSK WOD 26/07/16

Posted on Jul 25, 2016

CrossFit StKilda Workout Of The Day 26/07/2016 A. 5 sets of: 45s ME Strict HSPU 15s Rest 45s ME Kipping HSPU 15s Rest Scaling – St HSPU – Split Lunge DB Strict Press – AHAP Kipping HSPU – DB Push Press – AHAP B. Tuesday Grunt Work Feel the Berm.. or Hill.. Whatever… 4 Rounds […]

CFSK WOD 25/07/16

Posted on Jul 24, 2016

CrossFit StKilda Workout Of The Day 25/07/2016 A. SKILL EMOTM x 10 Min 1 – Level 1 ME Strict Muscle Up Level 2 ME False Grip Ring Pull Up Level 3 ME False Grip Ring Row Min 2 – Level 1 Rest Level 2 ME Ring Dips Level 3 ME Box Dips B. OLYMPIC Lifting […]

CFSK WOD 24/07/16

Posted on Jul 23, 2016

CrossFit StKilda Workout Of The Day 24/07/2016 A. STRENGTH Back Squat 5 x 5 @ approx’ 70% 1RM Rest 90s-2mins between sets. B. STRENGTH ENDURANCE Back Squat 1 x 20 Unbroken – @ approx’ 70-75% PartA. C. CONDITIONING Complete the following for time: 15 Toes 2 Bar 20 Barbell Step Ups (Bar on back) 24/20″ […]

CFSK WOD 23/07/16

Posted on Jul 22, 2016

CrossFit StKilda Workout Of The Day 23/07/2016 A. In teams of 2, 16min AMRAP of: 1000m Row Buy in In time remaining, AMRAP of; 80 Doubles 50 Wall Balls 9/7kg 30 Clean & Jerks 50/35kg B. 5min AMRAP of: Turkish Get Ups – AHAP rest 2min B.1 5min AMRAP of: DB Man Makers (“The Reverse […]

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