CFSTK WOD 01/02/18

Posted on Jan 31, 2018

CrossFit StKilda Workout Of The Day 01/02/2018 A. Clean and Jerk 22mins to est a 1RM. B. Open Workout 11.3 AMRAP 5 minutes of: Squat Clean 75/50kg Jerk 75/50kg Open Prep O.P1 1. Kipping Handstand Push-ups 3 Rounds For Time: 100-75-50 Double Unders 30-25-20 Kipping Handstand Push-ups

CFSTK WOD 31/01/18

Posted on Jan 30, 2018

CrossFit StKilda Workout Of The Day 31/01/2018 A. Every 6mins x 5: 18/16 Cal Row 16 Wall Ball 9/7kg 14/12 Cal Air Bike 12 KB Swing 32/24kg 100 Run 8 Burpee (arms stay by side at top) If you are unable to complete all the reps, go as far as possible in 5mins and rest […]

CFSTK WOD 30/01/18

Posted on Jan 29, 2018

CrossFit StKilda Workout Of The Day 30/01/2018 A. Squat Clean + Front Squat 7 x 2 AHAP – Same load across all sets. B. EMOM x 16 M1 – 6 Back Squat 60/42.5kg + 8 Chest 2 Bar Pull Ups M2 – 6 Power Cleans 60/42.5kg + 8 Toes 2 Bar Open Prep O.P1 Strict […]

CFSTK WOD 29/01/18

Posted on Jan 28, 2018

CrossFit StKilda Workout Of The Day 29/01/2018 A. With a partner; 10RFT; 12 Cal Bike 9 Box Jumps 30/24” 6 Thruster 50/35kg Alternate each movement until both athletes have completed 5Rounds. B. Tabata Med Ball Sit Up v Med Ball Russian Twist

CFSTK WOD 28/01/18

Posted on Jan 27, 2018

CrossFit StKilda Workout Of The Day 28/01/2018 A. EMOM x 10 M1 – 30s ME Strict Pull Ups M2 – 12m Handstand Walk B. 3. Back Squat 5 Reps @ 80% 2 Reps @ 85% 5 Reps @ 80% 2 Reps @ 90% 5 Reps @ 85% 2 Reps @ 90% C. For time: 10 […]

CFSTK WOD 27/01/18

Posted on Jan 26, 2018

CrossFit StKilda Workout Of The Day 27/01/2018 A. Power Clean + Hang Squat Clean + Split Jerk Work to Max B. 15min AMRAP: 15 Cal Row/Bike 3 Clean and Jerks 70/50kg

CFSTK WOD 26/01/18

Posted on Jan 26, 2018

CrossFit StKilda Workout Of The Day 26/01/2018 Slightly contentious public holiday today so to celebrate we are going to the Beach! Meet at Elwood LSC for 8:30am. Bring your runners, stuff to swim in, towel, water and a sense of humour! Note: this is the only CFSTK WOD today. It is also Debs’ last day […]

CFSTK WOD 25/01/18

Posted on Jan 24, 2018

Slightly contentious public holiday tomorrow so to celebrate we are going to the Beach! Meet at Elwood LSC for 8:30am. Bring your runners, stuff to swim in, towel, water and a sense of humour! It is also Debs’ last day before she heads off to learn how to dag sheep. We are going to do […]

CFSTK WOD 24/01/18

Posted on Jan 23, 2018

CrossFit StKilda Workout Of The Day 24/01/2018 A. In teams of 2; for time: 3000m Row After each effort perform 8 Ball Slams B. EMOM x 12 M1 – 50/40 Double Unders M2 – 2 Bar Muscle Ups/3 Chest 2 Bar Pull Ups/4 Pull Ups CFSTK Open Prep O.P1 Front Squat 3 Reps @ 82% […]

CFSTK WOD 23/01/18

Posted on Jan 22, 2018

CrossFit StKilda Workout Of The Day 23/01/2018 Have you told EVERYBODY about the CFSTK Bring A Friend Day? A. Strength Sumo Deadlift 6 x 8 Same load across all sets. B. 4min AMRAP Toes 2 Bar C. 18pointzero For time: 21-15-9 Alt Dumbell Snatch Lateral Burpee over Dumbell CFSTK Open Prep O.P1 Not for Time: […]

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