CFSTK WOD 01/08/17

Posted on Jul 31, 2017

CrossFit StKilda Workout Of The Day 01/08/2017 A. Power Snatch 1-1-1-1-1-1-1 B. 3 Rounds for time of: 15 Calories, Assault Bike 15 Power Snatch 35/25k

CFSTK WOD 31/07/2017

Posted on Jul 30, 2017

CrossFit StKilda Workout Of The Day 31/07/2017 – WODs from the Road 2017 – Deuce Gym, Venice, CA. Warm Up: Dynamic Stretching – 8mins Then: 10 Front Squats- empty barbell 10 Single Leg Calf Raise off 20kg plate X 2 200m Run A. 5 Rounds for time: 10 Cleans 135/95 – 60/42.5kg 400m Run 25min […]

CFSTK WOD 30/07/17

Posted on Jul 29, 2017

CrossFit StKilda Workout Of The Day 30/07/2017 A. Snatch 1-1-1-1-1-1-1 Int/Beg – Hang Power + Overhead Squat B. “Isabel” For time: 30 Squat Snatch 60/42.5kg

CFSTK WOD 29/07/17

Posted on Jul 28, 2017

CrossFit StKilda Workout Of The Day 29/07/2017 A. Clean & Jerk Work up to a heavy (Not a Max) for today. B. For time: 500m Row 50 Kettlebell Swings 24/16kg 100 Air Squats 500m Row StKilda Barbell Coaches Choice..

CFSTK WOD 28/07/17

Posted on Jul 27, 2017

CrossFit StKilda Workout Of The Day 28/07/2017 A. Narrow Grip Overhead Squat 3,3,3,3,3 Go as narrow as possible and add load each set B. “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats 42.5/30kg

CFTSK WOD 27/07/17

Posted on Jul 26, 2017

CrossFit StKilda Workout of The Day 27/07/2017 – WOD’s from the Road 2017, CrossFit SouthBay Hermosa Beach. A. Good Morning 5 x 5 Same load across sets. A.1 Strict Ring Rows – feet elevated 5 x 10. B. For Time: 30 Toes 2 Bar 2 Rounds of Chief 20 Toes 2 Bar 4 Rounds of […]

CFTSK WOD 26/07/17

Posted on Jul 25, 2017

CrossFit StKilda Workout Of The Day 26/07/2017 A. For time 21-15-9: Calories Air Asshole Bike GHD sit-ups>>Sit Ups B. For time 21-15-9: Calories Air Asshole Bike Toes-to-bar *Rest 5 minutes between workouts C. EMOTM x 10 Odd – 10 Single Arm Jerks (5L/5R) – AHAP Even – 10 Alt DB Snatch – AHAP

CFSTK WOD 25/07/17

Posted on Jul 24, 2017

CrossFit StKilda Workout Of The Day 25/07/2017 A. 5 Rounds for time of: 15m Handstand Walk 20Second L-sit Hold (NOT hang. Box or KB etc) 10 Back Squats 80/60kg (Bar taken from floor) B. Barbell Reverse Lunge 4 x 14 – AHAP/Same load across all sets.

CFSTK WOD 24/07/17

Posted on Jul 23, 2017

CrossFit StKilda Workout Of The Day 24/07/2017 Starting this week I will once again be posting ‘WOD’s from The Road’ as I travel up and down the So Cal coast visiting as many CrossFit gyms as I can. The last time I did this was in 2015 so it will be interesting to see how […]

CFSTK WOD 23/07/17

Posted on Jul 22, 2017

CrossFit StKilda Workout Of The Day 23/07/2017 A. EMOTM x 9 Front Squat x 6 reps Start at 65% 1RM FSQT and add 10% every 3 sets. ie: 1-3 60kg 4-6 66kg 7-9 72.5kg B. Row Conditioning 9 sets of: 1:40sec ON/20sec OFF This workout is pre programmed in the rower. The objective is to […]

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