CFSK WOD 01/12/16

Posted on Nov 30, 2016

CrossFit StKilda Workout Of The Day 01/12/2016 A. 5 sets of: 12 Alt DB/KB Strict Press – AHAP Rest 30seconds 12-15 DB Bent Rows – AHAP Rest 30seconds 60s Ring FLR Rest 30seconds B. With a partner; 15min AMRAP, Calorie Row Alt every: Min 0-6 – 20 Cals Min 7-11 – 15 Cals Min 12-15 […]

CFSK WOD 30/11/16

Posted on Nov 29, 2016

CrossFit StKilda Workout Of The Day 30/11/2016 A. Front Squat 7 x 3 Same load across all sets. Adv – 75-80% 1RM B. For time and working Indian file with a partner, complete 4 rounds each of: 6 Back Squats 60/45kg – 50/35kg – or Pick load. (Bar taken from floor) 8 HSPU>>Push Ups 48 […]

CFSK WOD 29/11/16

Posted on Nov 28, 2016

CrossFit StKilda Workout Of The Day A. 35min AMRAP: 200 Run 10 Burpees 20 Walking Lunge Steps 10 Pull Ups>>Ring Rows StKilda Barbell A. Snatch In 30mins Work up to a heavy set of 3. B. EMOTM x 12 M1 – 40sec ME DBalls – AHAP M2 – 40sec ME Shoulder Taps/HSPU (yeh yeh – […]

CFSK WOD 28/11/16

Posted on Nov 27, 2016

CrossFit StKilda Workout Of The Day 28/11/2016 A. EMOTM x 12 1 x Clean & Jerk Adv @ apprx 75-80% 1RM JK. B. Open Workout 13.2 10min AMRAP of: 5 Shoulder to Overhead 52.5/35kg 10 Deadlifts 15 Box Jumps 24/20″

CFSK WOD 27/11/16

Posted on Nov 26, 2016

CrossFit StKilda Workout Of The Day 27/11/2016 Please note that there is NO 11am Yoga today. A. Back Squat 5 x 3 Same load across all sets. Adv – 85-90%1RM Rest 2-3mins between sets. B. 5 Rounds For Time: 200m Run 10 Toes 2 Bar>>Kipping Knee to Elbow>>Kipping Knee Raise 10 Front Rack Lunges (step […]

CFSK WOD 26/11/16

Posted on Nov 25, 2016

CrossFit StKilda Workout Of The Day 26/11/2016 A. Power Clean Work up to a heavy set of 1,1,1. Rest 5-7seconds between lifts. B. EMOTM x 15 4 Bar Facing Burpees + 2 Squat Clean @ 80/60kg – 60/40kg – or pick load. StKilda Barbell A. Behind The Neck Strict Press 3,3,3,3,3 B. EV90s x 12 […]

CFSK WOD 25/11/16

Posted on Nov 24, 2016

CrossFit StKilda Workout Of The Day 25/11/2016 A. For Time: Row 2k 10min Time Cap Rest 5mins B. With a partner: 10mins Max Cals Air Bike Alt every 15 Cals Depending on equipment you may chose to Row/Air Bike or Bike/Row…. But you will do both… C. “Durante Core” 5 Rounds for quality of: 10 […]

CFSK WOD 24/11/16

Posted on Nov 23, 2016

CrossFit StKilda Workout Of The Day 24/11/2016 A. Deadlift 7 x 5 Same load across all sets. Adv – 75-80% 1RM B. With a Partner: 3 Rounds For Time: 30 KettleBell Swings 24/16kg 90 Double Unders* Scale to 90Singles with 10 attempts at 45/90. On 3-2-1 Go, A will complete 30 KB’s while B completes […]

CFSK WOD 23/11/16

Posted on Nov 22, 2016

CrossFit StKilda Workout Of The Day 23/11/2016 A. Barbell Floor Press 7 x 10 Same load across all sets. Between sets accrue 100 Band Pull aparts. B. 5 RFT 400m Run 15 DB Push Press 20/12.5kg

CFSK WOD 22/11/16

Posted on Nov 21, 2016

CrossFit StKilda Workout Of The Day 22/11/2016 A. For time; 50 Wall Balls 9/7kg 25 Abmat Sit Ups 40 Wall Balls 20 Abmat Sit Ups 30 Wall Balls 15 Abmat Sit Ups 20 Wall Balls 10 Abmat Sit Ups 10 Wall Balls 5 Abmat Sit Ups B. Half Open 12.1 3:30min AMRAP Burpees to 6″ […]

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