CFSTK WOD 01/05/18

Posted on Apr 30, 2018

CrossFit StKilda Workout Of The Day 01/05/2018 A. Split Jerk Foot Positioning Spend 10mins looking at foot position for the Split Jerk. Yes – today you can draw on the floor! B. Press from Split 5 x 5 Same load across sets. Int – Broomstick/empty bar Adv – Same load across all sets – bar […]

CFSTK WOD 30/04/18

Posted on Apr 29, 2018

CrossFit StKilda Workout Of The Day 30/04/2018 A.3 sets of: 12 Single Arm DB Bent Rows E/S – AHAP 10m Lateral Banded Walk A. Back Squat 5 x 5 AHAP – Same load B. 4RFT 6 Squat Clean 60/42.5 – 70/50kg – 80/60kg -90/70kg 12 Deficit HSPU 2”,3”,4”,5” Add load and depth each round.

CFSTK WOD 29/04/18

Posted on Apr 28, 2018

CrossFit StKilda Workout Of The Day 29/04/2018 A. Sunday Monster Mash AMRAP 5 minutes of: 20 Wall Ball Shots, 9/7kg 10 Deadlifts, 80/60kg AMRAP 7 minutes of: 20/15 Calories, Rowing 10 Push Jerks, 70/47.5kg AMRAP 9 minutes of: 20 Burpees, lateral over bar 10 Power Snatch, 52.5/35kg *Rest 5 minutes between workouts.

CFSTK WOD 28/04/18

Posted on Apr 27, 2018

CrossFit StKilda Workout Of The Day 28/04/2018 A. For Time: 30-20-10 DB Thrusters 15/10kg Toes 2 bar 200mrun after each set. B. In 10mins work to a heavy set for: Hang Power Clean + Hang Clean StKilda Barbell A. Snatch Primer Build to a Moderate Load in 5 sets: Tempo Snatch Deadlift (7 Seconds to […]

CFSTK WOD 27/04/18

Posted on Apr 26, 2018

CrossFit StKilda Workout Of The Day 27/04/2018 A. Front Squat: 2 Minutes max reps at 85% 4 Minutes rest 2 Minutes max reps at 70% 4 Minutes rest 2 Minutes max reps at 55% Bar taken from racks. B. With a partner, for time and reps: A – 30 KB Swings 32/24kg B – Max […]

CFSTK WOD 26/04/18

Posted on Apr 25, 2018

CrossFit StKilda Workout Of The Day 26/04/2018 A. 4 sets of: 5 Ring Swings Rest 60s 5 Rings to Hip Rest 60s 60% Max Ring Muscle Ups* Rest 1-2mins *If your max set of RMU is 12, your goal should be to do 7 RMU. Intermediate Scaling: 4 sets of: 5 Roll to CandleStick Rest […]

CFSTK WOD 25/04/18

Posted on Apr 24, 2018

CrossFit StKilda Workout Of The Day 25/04/2018 ANZAC DAY WOD AT 9:15AM ONLY. A. “Loredo” 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run

CFSTK WOD 24/04/18

Posted on Apr 23, 2018

CrossFit StKilda Workout Of The Day 24/04/2018 A. EMOM x 6 30s Max Kipping HSPU Int – Max BB Push Press 20/15kg B. Power Snatch 3,3,3,3,3 Add load each set. This is NOT touch and go. Between sets perform 6-10 tempo Ring Rows @ 3331 C. For time: 40 Cal Row 40 DB Jerks 25/17.5kg […]

CFSTK WOD 23/04/18

Posted on Apr 22, 2018

CrossFit StKilda Workout Of The Day 23/04/2018 A. Every 30sec x 16 1 – 2 Power Clean – AHAP 2 – 1 Squat Clean – AHAP On 3,2,1 Go, perform 2 PCLNS, on the next interval complete 1 SCLN. Continue alternating in this order each interval. B. 10m AMRAP: 10 Toes 2 Bar 6 Back […]

CFSTK WOD 22/04/18

Posted on Apr 21, 2018

CrossFit StKilda Workout Of The Day 22/04/2018 A. Pause Front Squat 5 x 3 w’ 3s pause @ bottom Same load across sets. B. For time: 64 Double Unders 32 Deadlifts 60/42.5kg 24 Bar Facing Burpee 48 Double Unders 24 Deadlifts 16 Bar Facing Burpee 32 Double Unders 16 Deadlifts 8 Bar Facing Burpee

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