CFStK WOD 21/03/19

Posted on Mar 20, 2019

CrossFit StKilda Workout Of The Day 21/03/19 A. Back Squat 5-5-5-5-5 Add load each set. B. EMOM x 12 M1 – 14/12 Cal Row + 8 Alt Pistol Squats M2 – 12/10 Cal Row + 8 Toes 2 Bar Scale to: 12/10 – 10/8 Cals 6 Pistols 6 Toes 2 Bar If you can no […]

CFStK WOD 20/03/19

Posted on Mar 19, 2019

CrossFit StKilda Workout Of The Day 20/03/19 A. 4 Rounds for time of: 400m Run 50 Double Unders 25 Hollow Rocks B. 10rounds for time: 6 Pull Ups 6 BJO’s 24/20” PM’s A. Row + Ball Taps + FP 1 & 2 B. Rows + Lateral Step Overs

CFStK WOD 19/03/19

Posted on Mar 18, 2019

CrossFit StKilda Workout Of The Day 19/03/19 A. Skillz – Bar Muscle Up Ev2Min x 5 Adv – 2-4 Bar Muscle Up Int – Bar Muscle Up Transition A Bar Muscle Up Transition B B. Power Snatch 18mins to est a 1RM Int: 5-7 x 2 B1. With a partner; For time; 1500m row. A […]

CFStK WOD 18/03/19

Posted on Mar 17, 2019

CrossFit StKilda Workout Of The Day 18/03/19 A. Squat Clean and Jerk 5 x 1+1 – AHAP B. 9min AMRAP of: 8 DB Front Squats 22.5/15kg 8 Handstand Push Ups Directly into: B1. For time: 15 Clean & Jerks 70/50kg PM’s A. Jerks from rack (5 x 2) B. Elevated Push Ups B1. DB C&J

CFStK WOD 17/03/19

Posted on Mar 16, 2019

CrossFit StKilda Workout Of The Day 17/03/19 No WOD’s today as we host our first Annual CFStK Flea Market! Plenty of pre-loved goods on offer.

CFStK WOD 16/03/19

Posted on Mar 15, 2019

CrossFit StKilda Workout Of The Day 16/03/19 A. CrossFit Games Open Workout 19.4 For total time; 3 rounds of: 10 Snatch 42.5/30kg 12 Bar Facing Burpee Rest 3minutes, then; 3 rounds of: 10 Bar Muscle Ups 12 Bar Facing Burpee 12min Time cap StKilda Barbell A. Push Jerk 1Rep Max B. Split Jerk 1Rep Max

CFStK WOD 15/03/19

Posted on Mar 14, 2019

CrossFit StKilda Workout Of The Day 15/03/19 A. Hang Squat Clean + Front Squat Work to a Heavy set for the complex and perform 3 sets at that weight. B. Skills EMOM x 10 M1 – 3 Ring Muscle Up/RMU Skill M2 – 8 Alt Weighted Pistol Squats/Pistol Progressions PM; A. Deadlift 6 x 6 […]

CFStK WOD 14/03/19

Posted on Mar 13, 2019

CrossFit StKilda Workout Of The Day 14/03/19 A. Strict Press 15mins to establish a 3RM B. For time: 50 Double Under 10 Toes to bar 10 Strict Press* 50 Double Under 20 Toes to bar 20 Push Press* 50 Double Under 30 Toesn to bar 30 Push Jerk* *Use 85% of 1RM Strict Press for […]

CFStK WOD 13/03/19

Posted on Mar 12, 2019

CrossFit StKilda Workout Of The Day 13/03/19 A. 4 sets of: 200m Row – Hard effort. 100m Farmers Carry – AHAP Rest as needed between sets. B. “SQT” 3 Rounds for Time: 10 Ground to Overhead* 42.5/30kg 200m Shuttle Sprint (50m/Ticket Machine x 4) *Power Snatch/Snatch/Clean and Press PM’s/Free Trial: B. DB G2OH Floater: to […]

CFStK WOD 12/03/19

Posted on Mar 11, 2019

CrossFit StKilda Workout Of The Day 12/03/19 A. Back Squat 3,3,3,3,3,3 Add load each set. B. ‘JW’ 14min AMRAP of: 12 Burpee BJO’s 24/20” 10 DeadBall Cleans – AHAP 8 DeadBall Squats – AHAP Floater; to be completed at any time today/this week; A – 30s Max Effort Ski Erg B – 30s Max Cal […]

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