CFSTK WOD 01/07/17

Posted on Jun 30, 2017

CrossFit StKilda Workout Of The Day 01/07/17 A. ‘Daniel’ For time: 50 Pull-ups 400m Run 21 Thrusters 42.5/30kg 800m Run 21 Thrusters 42.5/30kg 400m Run 50 Pull-ups

CFSTK WOD 30/06/17

Posted on Jun 29, 2017

CrossFit StKilda Workout Of The Day 30/06/2017 A. EMOM x 10 8/6 Strict Toes 2 Bar>>Strict Knees to Elb>>St Straight Leg Raise B. With a running clock: Power Clean In 13mins work up to a heavy set of 2. at 15mins B.1 12min AMRAP: 100m Run 4 Lateral Burpees over Bar 2 Squat Cleans 80/60kg […]

CFSTK WOD 29/06/17

Posted on Jun 28, 2017

CrossFit StKilda Workout Of The Day 29/06/2017 A. Front Squat 7,5,5,3,3,1,1 B. For Time: 27-21-15-9: Wallballs 9/7kg Clean & Jerk 42.5/30kg Extras. 5 sets of: 5 DB Snatch + 5 DB OHSQT (LL+RR) – AHAP Same load across all sets.

CFSTK WOD 28/06/17

Posted on Jun 27, 2017

CrossFit StKilda Workout Of The Day 28/06/2017 5 sets of: 3 Strict HSPU >>HS Negatives x 3 >>>Tempo Push Up 5,3,X,1 (Down/Hold/Up/Reset) 6 Alt Hanging Knee Raise with Twist Rest 60seconds. B. EMOM x 30 Min 1: 12 DBL KB Deadlifts – AHAP Min 2: 30ft/9m Handstand Walk Min 3: 30second Max Push Ups Extras. […]

CFSTK WOD 27/06/17

Posted on Jun 26, 2017

CrossFit StKilda Workout Of The Day 27/06/2017 A. With a running clock.. On minute 0-4-8-12-16: Back Squat – Heavy 3 rep On minute 2-6-10-14-18: Hang Power Snatch – Heavy 3 rep Work with a buddy and share bars. Extras. EMOM x 10 Strict Ring Muscle Up x 1 Strict Ring Pull x 2-4 reps

CFSTK WOD 26/06/17

Posted on Jun 25, 2017

CrossFit StKilda Workout Of The Day 26/06/2017 A. EMOM x 12 M1 – 40s Bar Kips M2 – 40s Ring Dips B. For time: 100 Double-unders Immediately into… 9-15-21 reps of: Squat Clean 60/45kg Chest-to-Bar Pull-up Extras. 10mins practicing on the peg board.

CFSTK WOD 25/06/17

Posted on Jun 24, 2017

CrossFit StKilda Workout Of The Day 25/06/2017 A. Barbell Step Ups 4 x 12 – AHAP B. EMOTM x 18 M1 – 40m Prowler M2 – 10/8 Burpee Box Jumps 24/20″ M3 – 10/8 DBalls over Shoulder – AHAP

CFSTK WOD 24/06/17

Posted on Jun 23, 2017

CrossFit StKilda Workout Of The Day 24/06/2017 A. 3 Rounds for time of: 20/15 Calorie Row 20/15 Power Snatch 35/25kg A.1 4 Rounds for time of: 12 Toes-to-bar 9 Handstand Push Ups 6 Deadlifts 110/80kg A.2 For time: 60/45 Push-ups 40/30 Pull-ups 20 Thrusters 50/35kg *Rest 5 minutes between workouts

CFSTK WOD 23/06/17

Posted on Jun 22, 2017

CrossFit StKilda Workout Of The Day 23/06/2107 A. Snatch EMOM x 12 2 x Hang Snatch @ 65-70% 1RM SN Adv – Sqt Int/Beg – Pwr B. Midline March 3 rounds for time of: 25 GHD Sit-Ups 50ft(15m) Handstand Walk>>Box Walk 50ft(15m/15 Fwrd Steps) Overhead Walking Lunge (CF Games 70/50kg) 60/40kg Extras. Weekly Challenge 3 […]

CFSTK WOD 22/06/17

Posted on Jun 21, 2017

CrossFit StKilda Workout Of The Day 22/06/2017 A. Dumbell Floor Press 4 x 12 – AHAP. Same load across all sets. B. For time: 1000m Row 21 Clean & Jerk 60/45kg 750m Row 15 Clean & Jerk 500m Row 9 Clean & Jerk

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