CFSTK WOD 01/09/18

Posted on Aug 31, 2018

CrossFit StKilda Workout Of The Day 01/09/2018 A. In teams of 2, 25min AMRAP: 400m Run 6 DeadBall Cleans – AHAP 8 DeadBall Squats – AHAP 10 Box Jumps 24/20” On 3,2,1 Go athlete A will complete a 400m Run, while athlete B completes an AMRAP of 6DBCLNS/8DBSQTS/10BXJPS. When A returns B completes the 400m […]

CFSTK WOD 31/08/18

Posted on Aug 30, 2018

CrossFit StKilda Workout Of The Day 31/08/2018 A. 3 set of: 6-8 Bench Press Rest 30s 15 Single Arm DB Tri Extensions Rest 60s B. For time: 250/220 Cal Row – 200/170 Cal Air Bike Ev 90s 6 Alt DB Snatch 30/22.5kg

CFSTK WOD 30/08/18

Posted on Aug 29, 2018

CrossFit StKilda Workout Of The Day 30/08/2018 A. 3 Rounds for time of: 400m Run 25 Wall Ball Shots 9/7kg 15 Dumbbell Push Press 22.5/30kg B. Midline – 4 sets of: 12 KB TeaPots (12 E/S) Rest 30s 12 KB Russian Twist Rest 60s between sets.

CFSTK WOD 29/08/18

Posted on Aug 28, 2018

CrossFit StKilda Workout Of The Day 29/08/2018 A. 10 Rounds for time of: 5 Bar Facing Burpees 6 Toes-to-bar 7 Power Snatch 35/25kg B. Odd Objects – spend 15mins working with; Sled Pulls DeadBall Hug Fat Bar Shoulder to Overhead

CFSTK WOD 28/08/18

Posted on Aug 27, 2018

CrossFit StKilda Workout Of The Day 28/08/2018 A. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat […]

CFSTK WOD 27/08/18

Posted on Aug 26, 2018

CrossFit StKilda Workout Of The Day 27/08/2018 A. Pause Push Press 5 x 3 Pause for 3 seconds in the DIP. Same load across all sets. B. “Complex Fran” – for time: 7 Bar Muscle Ups 7 Chest to Bar Pull Ups 7 Chin over Bar Pull Ups 21 Thrusters 42.5/30kg 5 Bar Muscle Ups […]

CFSTK WOD 26/08/18

Posted on Aug 25, 2018

CrossFit StKilda Workout Of The Day 26/08/2018 A. Sumo Deadlift 6 x 4 Approx’ 65% 1RM. Same load across all sets. B. For time: 150 Double Unders 100m Farmers Carry (2 x 32/24kg KB) 50 Double KB Deadlifts 100m Farmers Carry 150 Doubles

CFSTK WOD 25/08/18

Posted on Aug 24, 2018

CrossFit StKilda Workout Of The Day 25/08/2018 A. 5 x 2-minute rounds of: 10 burpees 200m Sprint Max Rep Burpees Rest 3 minutes between rounds. Score is total Burpees.

CFSTK WOD 24/08/18

Posted on Aug 23, 2018

CrossFit StKilda Workout Of The Day 24/08/2018 A. 3 Rounds for time of: 500m row 20 GHD Sit-ups 10 Ring Dips Rest 5 minutes, then… For time: 1000m Row 20 Toes to Bar 20 Ring Dips

CFSTK WOD 23/08/18

Posted on Aug 22, 2018

CrossFit StKilda Workout Of The Day 23/08/2018 A. Push Jerk (from the rack) 3,3,3,3,3 Add load each set. B. 15min AMRAP of: 2 Rope Climbs, 15 ft. 7m Handstand Walk* *5 Attempts for Max Distance (max 7m) *14 Wall Facing Shoulder Taps *25sec HS Hold with Heels against wall.

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