CFSTK WOD 01/09/17

Posted on Aug 31, 2017

CrossFit StKilda Workout Of The Day 01/08/2017 Welcome to Spring! A. For total working time: 21 Thrusters 42.5/30kg 400m Sprint (3 minute rest) 15 Thrusters 50/35kg 400m Sprint (3 minute rest) 9 Thrusters 60/42.5kg 400m Sprint (3 minute rest) 6 Thrusters 70/45kg 400m Sprint (3 minute rest) 3 Thrusters 80/60kg 400m Sprint

CFSTK WOD 31/08/17

Posted on Aug 30, 2017

CrossFit StKilda Workout Of The Day 31/08/2107 A. Back Squat 7 x 2 – AHAP B. 3 RFT 15 Lateral Bar Burpees 10 Power Cleans 70/50kg 5 Jerks

CFSTK WOD 30/08/17

Posted on Aug 29, 2017

CrossFit StKilda Workout Of The Day 30/08/2017 A. EMOTM x 12 M1 3-5 Strict HSPU M2 30sec ME Kipping HSPU B. Intervals; 6 sets of: 50 Double Unders 250m Row 15 Cal Air Bike Rest 2-3mins betweens sets. Record each set for time. StKilda Barbell A. 3 rep TnG Power Snatch Work up to a […]

CFSTK WOD 29/08/17

Posted on Aug 28, 2017

CrossFit StKilda Workout Of The Day 29/08/2017 A. Jerk (from the rack) 7 x 1 – AHAP A.1 2 x 60s Max Reps – Push Press at 60% Part A. Rest 60s between sets. B. 8min AMRAP of: 10 Pull Ups 10 KettleBell Snatch 24/16kg (5L/5R) At the 8min mark: B.1 For time: 60m Single […]

CFTSK WOD 28/08/17

Posted on Aug 27, 2017

CrossFit StKilda Workout Of The Day 28/08/2017 A. Pause Overhead Squat 5 x 3 – AHAP A. Front Squat 12mins to establish a 10 Rep Max B. 5min AMRAP 40m Shuttle Run 3 Power Cleans 50/35kg 2 Hang Power Cleans 1 Front Squat

CFSTK WOD 27/08/17

Posted on Aug 26, 2017

CrossFit StKilda Workout Of The Day 27/08/2017 A. Against a running clock: At 00:00 3 RFT 21 Wall Balls 15 Cal Row/Air Bike 9 Alt DB Snatch 30/20kg At 18:00 B. For Time: 60 Doubles 20 DB Hang Cleans 25/15kg 60 Doubles 20 DB Hang Cleans 60 Doubles At 35:00 C. 3RFT 20 Burpees 10 […]

CFSTK WOD 26/08/17

Posted on Aug 25, 2017

CrossFit StKilda Workout Of The Day 26/08/2017 A. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters 42.5/30kg 10 Box Jumps 24″/20″ 400 Meter Run B. Coaches Choice Finisher

CFSTK WOD 25/08/17

Posted on Aug 24, 2017

CrossFit StKilda Workout Of The Day 25/08/2017 A. EMOM x 12 1 Power Snatch + 1 Snatch Adv: 65-70% 1RM SN Straight into: A.1 5mins to establish a 1RM Power Snatch B. 8m AMRAP of: 8 Clean and Jerks 50/35kg 8 Strict Handstand Push Ups

CFSTK WOD 24/08/17

Posted on Aug 23, 2017

CrossFit StKilda Wokrout Of The Day 24/08/2017 A. Power Clean & Jerk 1-1-1-1-1-1-1 B. 4 Rounds for time of: 400m Run 50 Air Squats *Courtesy of CrossFit.com

CFSTK WOD 23/08/17

Posted on Aug 22, 2017

CrossFit StKilda Workout Of The Day 23/08/2017 A. EMOTM x 10 Adv – 4 Toes to Bar + 2 Bar Muscle-ups Int – Min 1 – 6 Toes to Bar Min 2 – 2 Bar Muscle-ups Beg – 7/5/3 Kipping Toes to Bar. Pick your rep scheme. B. Ev 4mins for 30mins 100m Run 15 […]

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