CFSTK WOD 01/11/17

Posted on Oct 31, 2017

CrossFit StKilda Workout Of The Day 01/11/2017 With a continual running clock; A. At 00:00 5min AMRAP; 12/9 Cal Air Bike 6 DB Hang Clean 25/15kg Rest 3mins B. At 08:00 5min AMRAP; 12 Box Jumps 24/20″ 6 Pull Ups Rest 3mins C. At 16:00 5min AMRAP; 12 Burpees 6 Alt DB Snatch 25/15kg Rest […]

CFSTK WOD 31/10/17

Posted on Oct 30, 2017

CrossFit StKilda Workout Of The Day 31/10/2017 A. EMOTM x 15 M1-5 Power Snatch x 3 @ 80% M6-10 Power Snatch x 2 @ 85-90% M10-15 Power Snatch x 1 @ 95%+ B. 6 RFT 40 Double Unders 4 Strict Handstand Push Ups/6 Hand Release Push Ups

CFSTK WOD 30/10/17

Posted on Oct 29, 2017

CrossFit StKilda Workout Of The Day 30/10/2017 A. Front Squat 2,2,2,2,2,2 Add load each set. B. 3 x 3 min AMRAP: 3 Ring Muscle Ups 3 Squat Cleans 60/42.5kg – 70/50kg – 80/60kg Adv – add load each round. Rest 2mins between each round.

CFSTK WOD 29/10/17

Posted on Oct 28, 2017

CrossFit StKilda Workout Of The Day 29/10/2017 A. Push Press 7 x 3 Same load across all sets. Between sets perform 15 Hollow Rocks B. For Time: 40-30-20-10 Cal Row 6-8-10-12 Single Arm DB Jerks 25/15kg (6L/6R etc)

CFSTK WOD 28/10/17

Posted on Oct 27, 2017

CrossFit StKilda Workout Of The Day 28/10/2017 NOTE – Due to our Texas Death Match competition this afternoon there will be an 8am WOD ONLY today. With a running clock: At 00:00 A. Run 800m At 8:00min B. 5Min AMRAP 35 Doubles 7 Burpees At 17:00min C. 5min AMRAP 10 Alt DB Snatch 10 Cal […]

CFSTK WOD 27/10/17

Posted on Oct 26, 2017

CrossFit StKilda Workout Of The Day 27/10/2017 A. Back Squat 3 x 12 AHAP – Same load across sets. B. 5 BIG UNBROKEN sets of: 5 Power Cleans 70/50kg 5 Jerks 5 Hang Power Cleans 5 Front Squats Rest as needed between sets. Find the heaviest load to complete this complex Unbroken. Time cap: 22mins.

CFSTK WOD 26/10/17

Posted on Oct 25, 2017

CrossFit StKilda Workout Of The Day 26/10/2017 A. Hang Power Snatch 2,2,2,2,2,2,2 Add load each set. B. EMOTM x 14 M1 – 2 Rope Climbs M2 – 4 Strict HandStand Push Ups + 6 Kipping Handstand Push Ups

CFSTK WOD 25/10/17

Posted on Oct 24, 2017

CrossFit StKilda Workout Of The Day 25/10/2017 A. 10 Rounds for time: 9 Cal Air Bike 12 Wall Balls 9/7kg 15 Kettlebell Swings 24/16kg Rest 60s between rounds StKilda Barbell. A. 6 sets of: Clean Pull + Power Clean + Hang Clean AHAP. B. Back Squat 18mins to find a heavy 1.

CFSTK WOD 24/10/17

Posted on Oct 23, 2017

CrossFit StKilda Workout Of The Day 14/20/2017 A. Push Jerk. (from rack) Work up to a Max. B. 5RFT 10 SH2OH 60/42.5kg 6 Bar Muscle Ups/8 C2B

CFSTK WOD 23/10/17

Posted on Oct 22, 2017

CrossFit StKilda Workout Of The Day 23/10/2017 A. 1Rep Max Box Jump In 18mins work up to a max height. Int – work up to a challenging height and then perform 1 rep every 30s x 8-10. We haven’t tested this for a loooong time so be smart about your final jumps. Use a buddy, […]

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