CFSK WOD 01/01/17

Posted on Dec 31, 2016

CrossFit StKilda Workout Of The Day 01/01/2017 CFSK is CLOSED today.. Welcome to 2017. If you haven’t already, take some time to meditate and reflect on 2016. Be brave and be honest about how you conducted yourself in all areas of your life. While we don’t want to beat ourselves up, its important to look […]

CFSK WOD 31/12/16

Posted on Dec 30, 2016

CrossFit StKilda Workout Of The Day 31/12/2016 No 8AM WOD today. Final WOD for 2016 at 11am. A.”Kelly” 5 Rounds for time of: 400m run 30 Box Jumps 24″/20″ 30 Wall Ball Shots 9/7kg StKilda Barbell. A. Snatch Establish a 1Rep Max B. Clean and Jerk Establish a 1Rep Max CFSK Holiday/Travel WOD#5 For Time: […]

CFSK WOD 30/12/16

Posted on Dec 29, 2016

CrossFit StKilda Workout Of The Day 30/12/2016 Due to some flooding yesterday, there will ONLY be a 9:15am session today. A.Squat Clean 5 x 2 (1,1) Rest 5-7 secs between reps/90secs between sets. Same load across all sets. Adv – 85% 1RM B. 3 Rounds for time of: 45 Double-unders 30 GHD Sit-ups>>Abmat Sit Ups […]

CFSK WOD 29/12/2016

Posted on Dec 28, 2016

CrossFit StKilda Workout Of The Day 29/12/2016 A. Complete this sequence 7 times. Min 1: 3 Rep Back Squat Min 2: 7 Handstand Push-up (RX+Strict) Min 3: 1 Rope Climb 15 ft (RX+L-sit) *Go as heavy as you safely can. Not a Max3. CFSK Holiday/Travelling WOD#3 10 Rounds For Time: 10 Walking Lunges Steps 10 […]

CFSK WOD 28/12/2016

Posted on Dec 27, 2016

CrossFit StKilda Workout Of The Day 28/12/2016 WOD’s today 6:30am and 9:15am ONLY. A. For Time: 10-9-8-7-6-5-4-3-2-1 DB Snatch 35/20kg Box Jumps 30/24″ Adv – Squat Snatch B. Tabata (8rds) 20 sec. Hollow Hold 10 Sec. Superman Hold CFSK Holiday/Travelling WOD #2 For Time: 250 Air Squats

CFSK WOD 27/12/16

Posted on Dec 26, 2016

CrossFit StKilda Workout Of The Day 27/12/2016 WODs today at 6:30am & 7:30am ONLY. A. 2 Rounds for time of: 5 Rounds of “Cindy” 3 Rounds of “DT” 70/50kg/60/40kg or pick load 1k Run Cindy is: 5 Pull Ups 10 Push Ups 15 Air Squats DT is: 12 Deadlifts 70/50kg 9 Hang Power Cleans 6 […]

CFSK WOD 26/12/16

Posted on Dec 25, 2016

Today is a day of rest. No barbells, no planning workouts or equipment. If you get inspired then do it. Be creative, be safe, be awesome.

CFSK WOD 25/12/16

Posted on Dec 24, 2016

CrossFit StKilda Workout Of The Day 25/12/2016 Merry Christmas to all the friends family and loved ones of CFSK. Wishing everyone a happy and loving day with friends and family. Much Love – CFSK. The CFSK 12 Days of Xmas! 12 Rounds for time of: 1 Squat Clean Thruster 70/50kg 2 Box Jump, 30/24″ 3 […]

CFSK WOD 24/12/16

Posted on Dec 23, 2016

CrossFit StKilda Workout Of The Day 24/12/2016 A. “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans 60/45kg 6 Push-ups 9 Air Squats Rest 1:00min between rounds. Only full rounds count. StKilda Barbell A. EMOTM x 15 Clean & Jerk x 1 @ 85% B. EMOTM x 15 Snatch x 1 @ 85%

CFSK WOD 23/12/16

Posted on Dec 22, 2016

CrossFit StKilda Workout Of The Day 23/12/2016 Note: No 6pm Mobility and No 6:30pm WOD today. Get out and shop! A. CrossFit Linchpin Test #1 For time: 400m Run Fran 42.5/30kg 400m Run Fran 42.5/30kg 400m Run Fran is: 21-15-9 Thrusters Pull Ups Modified version: For time: 400m Run Burpee Fran 21-15-9 Thrusters – Pick […]

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