CFSTK WOD 01/07/18

Posted on Jun 30, 2018

CrossFit StKilda Workout Of The Day 01/07/2018 A. 10 x 1-minute rounds of: 10 Burpees over Bar Max Reps Power Snatch 60/42.5kg Rest 2 minutes between rounds. Scale: 8 B.O.B PS 50/35kg 5 B.O.B PS 30/20kg Aim is to get 5 PS per round so cycle BOB reps and load accordingly.

CFSTK WOD 30/06/18

Posted on Jun 29, 2018

CrossFit StKilda Workout Of The Day 30/06/2018 A. “Jack” Complete as many rounds as possible in 20 minutes of: 10 Push Press 52.5kg/35kg 10 Kettlebell Swings 24/16kg 10 Box Jumps 24/20” StKilda Barbell A. EMOM x 6 Power Clean + Hang Power Clean Apprx 80% CLN B. EMOM x 6 Squat Clean x 2 Apprx […]

CFSTK WOD 29/06/18

Posted on Jun 28, 2018

CrossFit StKilda Workout Of The Day 29/06/2018 A. 7 sets of: 50’ (15m) Front Rack Lunge* AHAP – rest 2-3mins between sets. If you are unable to lunge 15m, take 15 alternating forward lunges equivalent to 15m. To do this, count the number of lunges it takes you to cover 15m. B. 3 x 2min […]

CFSTK WOD 28/06/18

Posted on Jun 27, 2018

CrossFit StKilda Workout Of The Day 28/06/2018 A. Deadlift 5 x 3 Adv – 80% 1RM DL B. 21-15-9 Reps for time of: Ring Dip Toes To Bar Deadlift 80/60kg

CFSTK WOD 27/06/18

Posted on Jun 26, 2018

CrossFit StKilda Workout Of The Day 27/06/2018 A. EMOM x 6 30s ME Handstand Push Up A.1 Ev 2m x 5 Max Unbroken Handstand Walk* *Scaling: 14 Plank Hand Raises/Shoulder Taps 14 Box Pike Hand Raises/Shoulder Taps 14 Wall Facing Handstand Hand Raises/Shoulder Taps B. Amrap 10 minutes of: 100ft. Farmer’s Carry 2 x DB […]

CFSTK WOD 26/06/18

Posted on Jun 25, 2018

CrossFit StKilda Workout Of The Day 26/06/2018 A. For time: 2.4k Run Rest 5 minutes, then… For time: 1.6k Run B. Back Squat 3 x 14 Same load across sets. StKilda Barbell Warm Up 2 Sets of: 30sec Reverse Grip Hang 10 Thoracic Rotations 6 Flip Dogs Prep A: 3 sets of: 5 KB Strict […]

CFSTK WOD 25/06/18

Posted on Jun 24, 2018

CrossFit StKilda Workout Of The Day 25/06/2018 A. Perform 5 cycles of the following complex: 5 Power Cleans 5 Front Squats 5 Push Jerks AHAP – Same load across sets. Rest 3-5 minutes between cycles. This is a strength day. Go as heavy as you safely can. The goal is to not let go of […]

CFSTK WOD 24/06/18

Posted on Jun 23, 2018

CrossFit StKilda Workout Of The Day 24/06/2018 A. In teams of 2: 120 Cal Air Bike* 90 Box Jump Overs 24/20”* 60 Synchro Deadlifts 60/42.5kg** 30 Synchro Bar Facing Burpees** *reps must be split **both althelets must do all reps. B. In teams of 2: 30s Max weighted plank. Each athlete has 3 attempts of […]

CFSTK WOD 23/06/18

Posted on Jun 22, 2018

CrossFit StKilda Workout Of The Day 23/06/2018 A. 4 Intervals, each for time of: 400m Sprint 20 Hang Power Cleans 42.5/30kg 20 Push Press Rest 4mins between intervals. *Jog 1K to warm-up and cool down.

CFSTK WOD 22/06/18

Posted on Jun 21, 2018

CrossFit StKilda Workout Of The Day 22/06/2018 A. EMOM x 8 30 Double Unders 15 KB Swings 32/24kg At the start of every minute perform 5 Burpee’s including the first minute. B. For time: 60 Cal Row 50 Alt DB Snatch 25/17.5kg 40 Cal Row 30 Single Arm DB Push Jerk 25/17.5kg (Alt arms every […]

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