CFSTK WOD 01/08/18

Posted on Jul 31, 2018

CrossFit StKilda Workout Of The Day 01/08/2018 A. EMOM x 8 2 Hang Power Clean Add load each set. B. 3 Rounds for time of: 20/15 Calories, Rowing 20 Push Jerks 52.5/35kg

CFSTK WOD 31/07/18

Posted on Jul 30, 2018

CrossFit StKilda Workout Of The Day 31/07/2018 A. In a 3-minute window: 400m run 4 Ring Muscle-ups/5 Chest 2 Bar/6 Pull Ups Max Reps Squat Snatches 60/42.5kg *Rest 3 minutes & repeat until 30 snatches have been achieved. *Int scale to Power Snatch

CFSTK WOD 30/07/18

Posted on Jul 29, 2018

CrossFit StKilda Workout Of The Day 30/07/2018 A. Front Rack Reverse Lunge 4 x 12 Set 1 – 40% Set 2 – 45% Set 3 – 50% Set 4 – 60% Percentages based off 1RM Front Squat Adv: 4 x 12 @ 60% B. Alternating Tabata: Back Squat 20/15kg Double Unders Intervals alternate back and […]

CFSTK WOD 29/07/18

Posted on Jul 28, 2018

CrossFit StKilda Workout Of The Day 29/07/2018 A. Strict Press In 10 mins work up to a Heavy set of 2. B. 4 Rounds for time; 400m Run 7 Squat Cleans 90/65kg * 20 min Time Cap *

CFSTK WOD 28/07/18

Posted on Jul 27, 2018

CrossFit StKilda Workout Of The Day 28/07/2018 A. 5 RFT 9 Box Jump Overs 24/20” 6 Power Snatch 60/42.5kg 3 Overhead Squat B. Power Snatch 20mins to establish a 1Rep Max

CFSTK WOD 27/07/18

Posted on Jul 26, 2018

CrossFit StKilda Workout Of The Day 27/07/2018 A. Front Squat 8-8-8-8 B. In teams of , 3 rounds for time/reps of: A – 20/15 Calories Air Asshole Bike B – Max Front Front Squat 60/42.5kg On 3,2,1 Go athlete A starts working through 20/15 Cals, while B complete Max Reps Front Squa. When A finishes […]

CFSTK WOD 26/07/18

Posted on Jul 25, 2018

CrossFit StKilda Workout Of The Day 26/07/2018 A. For time: 21-15-9 of: Handstand Push Ups Alt Single Arm Dumbbell Snatch 30/20kg B. 4 Rounds for time of: 500m Row 12 Toes to Bar 12 Dumbbell Burpees 22.5/15kg *Rest 5 minutes between workouts.

CFSTK WOD 25/07/18

Posted on Jul 24, 2018

CrossFit StKilda Workout Of The Day 25/07/2018 A. Deadlift 8-8-8-8 Add load each set. B. Push Press 8-8-8-8 Add load each set. C. For time: 10-12-14-16-18 KettleBell Swing 24/16kg 6-6-6-6-6 Burpee Over the KB

CFSTK WOD 24/07/18

Posted on Jul 23, 2018

CrossFit StKilda Workout Of The Day 24/07/2018 A. For Individual times: 8 x 200m Sprint *Rest 2-4 minutes between sprints. B. EMOM x 12 M1 15 GHD Sit Ups M2 Single Arm OH KB Squat 6 E/S StKilda Barbell A. Tempo Front Squat EMOM X 10 1 Rep starting at 65% 5 seconds lowering to […]

CFSTK WOD 23/07/18

Posted on Jul 22, 2018

CrossFit StKilda Workout Of The Day 23/07/2018 A. For time: 30 Hand Release Push-ups 30 Thrusters 42.5/30kg 30 Pull-ups Rest 5 minutes, then… For time: 20 Hand Release Push-ups 20 Thrusters 42.5/30kg 20 Pull-ups B. 15min to work to a Max for: Power Clean & Jerk.

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