CFSK WOD 01/11/16

Posted on Oct 31, 2016

CrossFit StKilda Workout Of the Day 01/11/2016 Melbourne Cup Day – WOD at 9am ONLY. A. CFSK Cup Day Fiasco – For time: 1600m Partner Carry. Athletes can only/must alternate every 200m 200m Ambo Station 400m Vet Clinic 600m Ambo Station 800m CFSK 1000m Ambo Station 1200m Vet Clinic 1400m Ambo Station Finish Line – […]

CFSK WOD 31/10/16

Posted on Oct 30, 2016

CrossFit StKilda Workout Of The Day 31/10/2016 A. Back Squat 7 x 7 Same load across all sets. Approx’ 70-80% 1RM Rest 2mins between sets. B. 15min AMRAP: 400 Row/Run 20 KettleBell Swings 24/16kg 10 Alt Jumping Lunges

CFSK WOD 30/10/16

Posted on Oct 29, 2016

CrossFit StKilda Workout Of The Day 30/10/2106 Program News – Today kicks off Day1/WK1 of our CFSK training cycle. This week we shift our main focus to Strength across all movements and skills.. Gym News – Melbourne Cup Week Schedule: Monday 31st – Business as usual. Tuesday 1st – 9am WOD only. A. EMOTM x […]

CFSK WOD 29/10/16

Posted on Oct 28, 2016

CrossFit StKilda Workout Of The Day 29/10/2016 A. For time: 40-30-20-10 KettleBell Swings 24/16kg 20-20-20-20 Overhead Lunge Steps 40/30kg B.Midline 3 sets of: 15 GHD Sit Ups>>Parallel>>Laying Straight Leg Sit Up rest 30seconds 30sec L-Sit Hang rest 45seconds StKilda Barbell A. Snatch Pull + Snatch Work up to a max for the complex. B. EMOTM […]

CFSK WOD 28/10/16

Posted on Oct 27, 2016

CrossFit StKilda Workout Of The Day 28/10/2016 “Be the ball Danny. Be The Ball” Ty Webb. Gym News. This week is week 4 of our training cycle so the focus is on uncommon skills, unilateral loads, and odd objects. A. Air Bike Intervals With a partner (or teams of 3) complete 12sets each of 30s […]

CFSK WOD 27/10/16

Posted on Oct 26, 2016

CrossFit StKilda Workout Of The Day 27/10/2016 Gym News. This week is week 4 of our training cycle so the focus is on uncommon skills, unilateral loads, and odd objects. A. Handstand Assistance Work 3 x 1min Face to Wall hold 3 x Single Leg Scorpion Kicks to Wall (8L/8R) 3 x Plate Steps x […]

CFSK WOD 26/10/16

Posted on Oct 25, 2016

CrossFit StKilda Workout Of The Day 26/10/2016 Welcome back Jayan! We missed you buddy… Gym News. This week is week 4 of our training cycle so the focus is on uncommon skills, unilateral loads, and odd objects. A. “Cement Mixer” Every 3 minutes for seven rounds complete: 400m Run 12 Toes To Bar>>12 Kipping Knee […]

CFSK WOD 25/10/16

Posted on Oct 24, 2016

CrossFit StKilda Workout Of The Day 25/10/2106 Gym News. This week is week 4 of our training cycle so the focus is on uncommon skills, unilateral loads, and odd objects. A. With a partner, working Indian file, complete for time: 3 Rounds each of: 250 Row 60 Doubles 12 Double KB Deadlifts 24/16kg then straight […]

CFSK WOD 24/10/16

Posted on Oct 23, 2016

CrossFit StKilda Workout Of The Day 24/10/2016 “Warm Up? Nah. No warm up here mate..” A. Front Squat 3,3,3,3,3 Add load each set and work to a heavy set of 3. B. 12m AMRAP With a partner: A – Farmers Carry – AHAP B – DBall Zercher Carry – AHAP Alternate every 30m. C. Cool […]

CFSK WOD 23/10/16

Posted on Oct 22, 2016

CrossFit StKilda Workout Of The Day 23/10/2016 A. Odd SKillz – 3 sets of: 10m Single Arm OverHead DB Lunge L – AHAP 15 Dumbell Swings – AHAP 10m Single Arm OH DB Lunge R – AHAP rest 30seconds Athletes can use alternate loads for OHL & SWNG. B. For Time: 20 Pull Ups 80 […]

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