CFSTK WOD 01/12/17

Posted on Nov 30, 2017

CrossFit StKilda Workout Of The Day 01/12/2017 A. Overhead Squat* 20mins to establish a 5RM. *Int – 5RM FSQT. Between sets complete 5 Overhead Squats with an empty barbell. B. 6RFT 5 Snatch* 60/42.5kg 15 Wall Balls 9/7kg *Int – Squat Clean/Power Snatch

CFSTK WOD 30/11/17

Posted on Nov 29, 2017

CrossFit StKilda Workout Of The Day 30/11/2017 A. Clean and Jerk 8 x 1 + 2 B. EMOM x 14 M1 – 6 Power Cleans 70/50kg – 60/42.5kg M2 – 6 Ring Muscle Ups

CFSTK WOD 29/11/17

Posted on Nov 28, 2017

CrossFit StKilda Workout Of The Day 29/11/2017 A. Ev 5mins x 8 100m Run 2 Strict Handstand Push Ups 10 Cal Bike/Row 6 Handstand Push Ups Record each set for time.

CFSTK WOD 28/11/17

Posted on Nov 27, 2017

CrossFit StKilda Workout Of The Day 28/11/2017 A. Back Squat 8 x 2 B. 3Min AMRAP of: 5 Front Squats 50/35kg 5 Lateral Burpee Rest 90seconds B.1 3min AMRAP of: 4 Front Squats 60/42.5kg 4 Lateral Burpee Rest 90seconds B.1 3min AMRAP of: 3 Front Squats 70/50kg 3 Lateral Burpee

CFSTK WOD 27/11/17

Posted on Nov 26, 2017

CrossFit StKilda Workout Of The Day 27/11/2017 A. ‘Coffland’ Hang from a Pull-Up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-Up Time Cap: 45/50mins

CFSTK WOD 26/11/17

Posted on Nov 25, 2017

CrossFit StKilda Workout Of The Day 26/11/2017 A. EMOM x 8 Power Snatch x 1 @ 85% 1RM PS A.1 Ev 30s x 8 Power Snatch x x1 @ 80% 1RM PS B.10m AMRAP of: 35 Double Unders 10 Overhead Squats 50/35kg

CFSTK WOD 25/10/17

Posted on Nov 24, 2017

CrossFit StKilda Workout Of The Day 25/10/2017 Adios Bowen! A. With a partner, complete for time; 6 Rounds each of: 4 Power Cleans 8 Pull Ups 12 Wall Balls Alternate after each movement.

CFSTK WOD 24/11/17

Posted on Nov 23, 2017

CrossFit StKilda Workout Of The Day 24/11/2017 A. Sumo Deadlift 5 x 7 Same load across all sets. B. 8min AMRAP: 6 DB Hang Cleans 25/17.5kg 10 Box Jump Overs 24/20kg Rest 2mins B.1 For time: 200m Run 20 DB Front Squats 25/17.5kg 200m Run

CFSTK WOD 23/11/17

Posted on Nov 22, 2017

CrossFit StKilda Workout Of The Day 23/11/2017 A. 4min AMRAP: Clean and Jerk 60/42.5kg B. 4min AMRAP: Calorie Row C. 4min AMRAP: Rope Climbs D. 4min AMRAP: HS Walk Rest 4mins between workouts.

CFSTK WOD 22/11/17

Posted on Nov 21, 2017

CrossFit StKilda Workout Of The Day 22/11/2017 A. EMOM X 14 M1- 30s Max Strict Pull Ups M2- 30s Max Strict Handstand Push Ups B. In teams of 3, working Indian file, complete 3 rounds each of: 60 Double Unders 15 DB Shoulder to Overhead 25/15kg 400m Row 10 DBall Cleans- AHAP 20 Cal Bike

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