CFSK WOD 01/04/17

Posted on Mar 31, 2017

CrossFit StKilda Workout Of The Day 01/04/2017 A. Teams of 3: AMRAP 25: 100 Cal Bike 50 Power Cleans 52.5/35kg 100 Cal Bike 50 Power Cleans 60/42.5kg 100 Cal Bike 50 Power Cleans 70/50kg 100 Cal Bike Max Power Cleans 80/60kg

CFSK WOD 31/03/17

Posted on Mar 30, 2017

CrossFit StKilda Workout Of The Day 31/03/2017 A.2015 CrossFit Games Regional Event 3 For Time: 1.6k Run 50 Overhead Squats 60/42.5kg 100 GHD Sit-ups/Sit Ups 150 Double-unders 50 Sumo Deadlift High Pulls 60/42.5kg 100 Box Jump Overs 24″/20″ 31min Timecap (Regionals cap 26mins)

CFSK WOD 30/03/17

Posted on Mar 29, 2017

CrossFit StKilda Workout Of The Day 30/03/2017 A. Back Squat 5-5-3-3-3 Add load each set. B. 6 Rounds for time: 12/10 Strict Ring Dips>>Ring Push Ups>>Dumbbell Push Ups 12/10 Strict Pull-ups>>Deficit Ring Row

CFSK WOD 29/03/17

Posted on Mar 28, 2017

CrossFit StKilda Workout Of The Day 29/03/2107 A. Run Intervals 2 rounds of: 800m @ moderate pace 45s rest 200m @ fast pace 90s rest 600m @ moderate pace 45s rest 200m @ fast pace 90s rest 400m @ moderate pace 45s rest 200m @ fast pace 3mins rest The target of this workout is […]

CFSK WOD 28/03/17

Posted on Mar 27, 2017

CrossFit StKilda Workout Of The Day 28/03/2017 A. Push Press 3,3,3,3,3 Work up to a heavy set of 3. B. 3 Rounds for time: 22 Calorie Row 11 Push Jerks 75/50kg

CFSK WOD 27/03/17

Posted on Mar 26, 2017

CrossFit StKilda Workout Of The Day 27/03/2017 A. Front Squat Work up to a moderate set of 3. then perform: 5 x 3 Front Squat + Drive B. Open Workout 17.5 10 Rounds for time: 9 Thrusters 43/29kg – SC 29/20kg 35 Double Unders – SC Singles Timecap: (officially 40mins) CFSK Main Group- 25mins Open […]

CFSK WOD 26/03/17

Posted on Mar 25, 2017

CrossFit StKilda Workout Of The Day 26/03/2017 A. EMOM x 12 1 – 30s ME Strict HSPU 2 – 30s ME Strict Pull Up B.4 Rounds for time: 50 Ft Front Rack Walking Lunge 70/47.5kg (20 steps) 400m Run

CFSK WOD 25/03/17

Posted on Mar 24, 2017

CrossFit StKilda Workout Of The Day 25/03/2107 A. “Street Fight” In teams of 3 – 20min AMRAP: 12/9 Calorie Row 9 Box Jump-overs 24/20″ 6 Dumbbell Hang Squat Cleans 20/15KG Athlete’s alternate after every full round. B. Weighted Plank – for max load. With a partner 3 x 1min

CFSK WOD 24/03/17

Posted on Mar 23, 2017

CrossFit StKilda Workout Of The Day 24/03/2107 A. Clean & Jerk Work up to a heavy for the day. Rest as needed, then B. 3 Rounds for time: 9 Squat Cleans 52.5/35kg 15 Push Press 52.5/35kg

CFSK WOD 23/03/17

Posted on Mar 22, 2017

CrossFit StKilda Workout Of The Day 23/03/17 A. EMOTM x10 Front Squat x 7 @ approx’ 60-65% 1RM Open Athletes – bar should feel fast. If it feels heavy take it back 10%. B. 15min AMRAP 400m Run 12 Box Jumps 24/20″ 12 Kettlebell Swings 32/24kg

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