CFSK WOD 01/03/17 —

Posted on Feb 28, 2017

CrossFit StKilda Workout Of The Day 01/03/2017 A.7 Rounds for time: 500m Row/800m Air Bike 40 Doubles 20 Box Jumps 24/20″

CFSK WOD 28/02/17

Posted on Feb 27, 2017

CrossFit StKilda Workout Of The Day 28/02/2017 A. EMOTM x 10 M1 – 15 GHD Sit Ups>>Abmat Sit Ups M2 – 10m HS Walk>>12 Shoulder Taps B. 4 Rounds for time: 15 Calories Air Assualt Bike 15 Chest to Bar Pull Ups>>Pull Ups

CFSK WOD 27/02/17

Posted on Feb 26, 2017

CrossFit StKilda Workout Of The Day 27/02/2107 A.Snatch In 18mins work up to a Max for today. B. CrossFit Games Open Workout 17.1 For Time: 10 Alt Dumbell Snatch 22.5/15kg 15 Burpee Box Jump Overs 24/20″ 20 Alt Dumbell Snatch 15 Burpee Box Jump Overs 30 Alt Dumbell Snatch 15 Burpee Box Jump Overs 40 […]

CFSK WOD 26/02/17

Posted on Feb 25, 2017

CrossFit StKilda Workout of The Day 26/02/2107 A. Clean + Front Squat 7 x 1+1 Add load each set. Work up to a challenging/not heavy weight for the complex. B. Set a clock for 20 minutes Every 2 minutes perform: 20 Air Squats 20/15 Calories Air Bike/Rower

CFSK WOD 25/02/17

Posted on Feb 24, 2017

CrossFit StKilda Workout Of The Day 25/02/2017 A. “The Seven” 7 Rounds for time: 7 Handstand Push-ups 7 Thrusters 60/42.5kg 7 Knees to Elbows 7 Deadlifts 100/70kg 7 Burpees 7 Kettlebell Swings 32/24kg 7 Pull-ups B. With a partner, for time: 6000m Air Bike Alternate every 600m

CFSK WOD 24/02/17

Posted on Feb 23, 2017

CrossFit StKilda Workout Of The Day 24/02/2017 Note- Due to the CrossFit Open starting today there is NO 6PM MOB or 6:30PM WOD. A.EMOTM x 10 Hang Power Clean + Hang Clean B. 5 Rounds for time: 15 Wallball Shots 9/7kg 15 Power Cleans 42.5/30kg

CFSK WOD 23/02/17

Posted on Feb 22, 2017

CrossFit StKilda Workout Of The Day 23/02/2017 A. Back Squat 5-5-5 Add load each set. B. For time: 10 Rope Climbs>>1 x Pulls From Floor+2 Hang Knee Raise + Lower to floor) 20 Back Squats 100/70kg (Barbell taken from racks) 30 HSPU>>Hand Release Push Ups>>Push Ups 40 Calorie Row

CFSK WOD 22/02/17

Posted on Feb 21, 2017

CrossFit StKilda Workout Of The Day 22/02/2107 A. Push Press 3,3,3,3,3 Add load each set. Work up to a heavy set of 3. B.4 Rounds for time: 70 Double-unders 400m Run (Run left instead of Right due to the pavements works. Turn around at Lynott St) 30 Abmat Sit-ups StKilda Barbell A. Push Jerk (from […]

CFSK WOD 21/02/17

Posted on Feb 20, 2017

CrossFit StKilda Workout Of The Day 21/02/2017 A. Deadlift 7 x 3 Same load across all sets. Adv – approx’ 80-85% 1RM. B. For time: 27-21-15-9 Deadlift 80/60kg Calories Air Asshole Bike

CFSK WOD 20/02/17

Posted on Feb 19, 2017

CrossFit StKilda Workout of The Day 20/02/2017 A. EMOTM x 10 M1 – 30s ME HSPU>>HS Hold M2 – 30s ME T2B B. 4 Rounds for time: 20 Overhead Squats 42.5/30kg 10 Bar Facing Burpees 5 Bar/Ring Muscle-ups>>7 Chest 2 Bar>>7 Pull Ups

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