CFSK WOD 01/05/17

Posted on Apr 30, 2017

CrossFit StKilda Workout Of The Day 01/05/2017 A. Snatch Barbell Warm-Up 3 sets of: Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee Set 1 – 5 reps of each @ 20/15kg barbell Sets 2-3 – 3 reps of each @ 40/25kg […]

CFSK WOD 30/04/17

Posted on Apr 29, 2017

CrossFit StKilda Workout Of The Day 30/04/2017 A. Single Arm DB Strict Press 4 x 12 e/s – AHAP B. 5 RFT 15 Cal Row 12 Box Jumps 24/20″ 9 Toes 2 Bar 6 Push Press 60/42.5kg

CFSK WOD 29/04/17

Posted on Apr 28, 2017

CrossFit StKilda Workout Of The Day 29/04/2017 A. In Teams of 2: 20min AMRAP of: 400m Run 9 Power Cleans 50/35kg 6 Front Squats 3 Thrusters On 3,2,1 GO athlete A will run 400m while athlete B starts an AMRAP of 9/6/3. When athlete A returns, pick up where athlete B finished. Continue in this […]

CFSK WOD 28/04/17

Posted on Apr 27, 2017

CrossFit StKilda Workout Of The Day 28/04/2017 A. EMOTM x 20 Odd minute: 3 Deadlifts at 80% Even minute: 3 Bar Muscle-ups>>6 Pull ups>>8 Jumping Pull Ups B. 4 sets of: 15 GHD Sit Ups>>Straight Leg Sit Ups>>AbMat Sit Ups rest 30s 15 x Pendlay Rows – AHAP rest 30s

CFSK WOD 27/04/17

Posted on Apr 26, 2017

CrossFit StKilda Workout Of The Day 27/04/2017 A. Back Squat 5 x 3 @ 85% 1RM A.EMOTM x 14 5 Burpees + 12 Single Arm KB Snatch (6E/S)>>12KB Swings – AHAP If you can’t complete the entire set in 60s, finish the set and rest to the next minute. Extras: EMOTM x 8 3-5 x […]

CFSK WOD 26/04/17

Posted on Apr 25, 2017

CrossFit StKilda Workout Of The Day 26/04/2017 A. EMOM x 10 15s Strict HSPU 45s Rest 15s Kipping HSPU 45s Rest B. Complete for time: 60 Calories Rowing>>Air Bike 50 Wall Balls 9/7kg 40 Chest to Bar Pull-Ups>>Pull Ups 30 Wall Balls 20 Chest to Bar Pull-Ups 10 Wall Balls StKilda Barbell A. Clean 3,3,2,2,1,1,1 […]

CFSK WOD 25/04/17

Posted on Apr 24, 2017

CrossFit StKilda Workout Of The Day 25/04/2017 Anzac Day Schedule – 9:15am ONLY A. “WOOD” 5 Rounds for time of: Run 400 meters 10 Burpee Box Jumps, 24/20″ 10 Sumo-Deadlift High-Pull 42.5/30kg 10 Thruster 42.5/30kg Rest 1 minute between rounds Note – even if it is raining today, you will be running….

CFSK WOD 24/04/17

Posted on Apr 23, 2017

CrossFit StKilda Workout Of The Day 24/04/2107 A. Front Squat 7-7-5-5-3-3 Rest as needed, then B. 2 Rounds for time of: 40 Double-Unders 20 Toes to Bar 10 Front squats 90/65kg

CFSK WOD 23/04/17

Posted on Apr 22, 2017

CrossFit StKilda Workout Of The Day 23/04/2017 A. For time 14-12-10-8-6 Alt DB Snatch 15/17.5/20/22.5/25kg – 12/12.5/15/17.5/20 Box Jump 32″/24″ Adv – Squat Snatch Int – Power Snatch + Overhead Squat B. 4min AMRAP Burpees B.1 3min AMRAP Burpees B.2 2min AMRAP Burpees B.3 1min AMRAP Burpees Rest 3mins between each.

CFSK WOD 22/04/17

Posted on Apr 21, 2017

CrossFit StKilda Workout Of The Day 22/04/2017 A. “Powerball” 27-21-15-9: Power Snatch 35/25kg Wallballs 9/7kg Calorie Row/Air Asshole Bike Workout courtesy of CrossFit New England B. Saturday Beach Muscles 4 rounds of; 45s Bench Press 15s rest 45s Bicep Curls 15s rest 45s Skull Krushers

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