CFSTK WOD 01/06/18

Posted on May 31, 2018

CrossFit StKilda Workout Of The Day 01/06/2018 Don’t forget the new Friday PM Schedule: 5:00PM WOD 6:00Pm WOD NO 6:00PM MOBILITY. A. Overhead Squat 1-1-1-1-10-10 Add load each set 1-4 and the 2 x 10 AHAP. B. For time: 100 Double Unders 20 BBJO’s 24/20” 10 DeadBall Cleans – AHAP rest 4mins B.1 For time: […]

CFSTK WOD 31/05/18

Posted on May 30, 2018

CrossFit StKilda Workout Of The Day 31/05/2018 A. 7 Rounds for time of: 7 Power Clean 70/50kg 14 Hand Release Push-ups B. Midline 3 sets of: 15 MedBall Sit Ups rest 30seconds 15 Knees to Elbows Rest 60-90secs Extras. E.1 Pegboard Practice 15mins playing around on the pegboard.

CFSTK WOD 30/05/18

Posted on May 29, 2018

CrossFit StKilda Workout Of The Day 30/05/2018 A. 3 sets of: 30m Single Arm KettleBell Farmers Carry 30m Single Arm KettleBell Front Rack Carry 30m Single Arm Overhead KB Carry Alternate/Rest 60seconds between each set. B.EMOM x 20 M1 – 14/10 Cal Air Bike M2 – 1 Legless Rope Climb

CFSTK WOD 29/05/18

Posted on May 28, 2018

CrossFit StKilda Workout Of The Day 29/05/2018 A. In 20mins Work up to a heavy Thruster B. CrossFit Linchpin Test 4 2 Rounds: 18 Calorie Row 15 Thrusters 42.5/30kg 12 Chest-to-bar Pull-ups

CFSTK WOD 28/05/18

Posted on May 27, 2018

CrossFit StKilda Workout Of The Day 28/05/2018 A. Clean and Jerk EMOM x 10 20 Double Unders + 1 Clean and Jerk Athlete’s choice – Power or Squat. Adv – Add load each set. Int – Same load across sets. B. 10m AMRAP: 12 Alt DB Snatch 25/17.5kg 12 Single Arm DB Overhead Squat 6 […]

CFSTK WOD 27/05/18

Posted on May 26, 2018

CrossFit StKilda Workout Of The Day 28/05/2018 10am WOD only today. A. “MURPH” For time: 1.6k Run 100 Pull Ups 200 Push Ups 300 Air Squats 1.6k Run RX – add a 10kg vest. 50m Timecap. Note: If you are on or near the 2nd 1.6kRun at the 47min mark, the clock will continue to […]

CFSTK WOD 26/05/18

Posted on May 25, 2018

CrossFit StKilda Workout Of The Day 26/05/2018 Note: NEW FRIDAY PM WINTER SHCEDULE. 5:00PM WOD 6:00PM WOD NO 6:00PM MOBILITY A. Power Snatch 20mins to work to a Max. B. 2018 CF Regionals Event 4 For time: 2 Rounds of: 10 Snatch 80/56kg – CFSTK 70/50kg – 85-90% Part A 12 Burpee over Bar Into: […]

CFSTK WOD 25/05/18

Posted on May 24, 2018

CrossFit StKilda Workout Of The Day 25/05/2018 A. EMOM x 12 Power Clean x 2 Reset 3-5secs between reps. B. 5 Rounds for Time: 5 Bar Muscle-Ups/6 Chest 2 Bar 12 Dumbbell Thrusters 22.5/15kg

CFSTK WOD 24/05/18

Posted on May 23, 2018

CrossFit StKilda Workout Of The Day 24/05/2018 A. Bent Over Row 5-5-5-5-5 Add load each set. A.1 Strict Press 5-5-5-5-5 Add load each set. B. For time: 400m Run 40 KB Swings 32/24kg 200m Run 20 KB Swings Extras. E.1 With a running clock; Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 […]

CFSTK WOD 23/05/18

Posted on May 22, 2018

CrossFit StKilda Workout Of The Day 23/05/2018 A. Strict Handstand Push-ups EMOM x 12 (6 Rounds): Odd Minutes – 50 Double-Unders Even Minutes – Max Strict Handstand Push-ups (No requirement for UB) B. Back Squat 3 Sets of 10 (65-70%) C. 1 Round, Not for Time: 35 GHD Sit-Ups 1 Minute L-Sit (Accumulated) 35 GHD […]

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