CFStK WOD 01/05/19

Posted on Apr 30, 2019

CrossFit StKilda Workout Of The Day 01/05/19 A. Skills: 4 sets of; 10-15 Weighted GHD Sit Ups 2 Legless Rope Climbs Rest as needed between sets. B. For time; 10-1 Strict Pull Ups 1-10 DB Jerks 25/17.5kg (1+1, 2+2b each side etc) 30 Double Unders after each set. Pm: A. 4 sets of 25m Sled […]

CFStK WOD 30/04/19

Posted on Apr 29, 2019

CrossFit StKilda Workout Of The Day 30/04/19 A. EMOM x 12 M1 – 3-5 Behind The Neck Jerk M2 – 3 Overhead Squat Add load each odd minute. B. 7 Rounds for time of; 11 Overhead Squats 42.5/30kg 11 Toes 2 Bar 15min Time Cap PM; 11 Overhead Squats (from rack) 12 Alt Single Arm […]

CFStK WOD 29/04/19

Posted on Apr 28, 2019

CrossFit StKilda Workout Of The Day 29/04/19 A. Every 2mins x 12 1 Hang Squat Clean 1 Front Squat 1 Push or Split Jerk This should be a heavy complex, aim for 80-85% 1RM PS/SPJ. Between sets perform 5-7 Ring Dips B. For Time: 175/150 Cal Row Every 2 mins 15/12 Push Ups Grind Factor […]

CFStK WOD 28/04/19

Posted on Apr 27, 2019

CrossFit StKilda Workout Of The Day 28/04/19 A. Teams of 2; 1000m Run 100 KB Swings 32/24kg 1000m Run B. Teams of 2; 10 rounds of; 100m Deadball Carry (must be in a hug)

CFStK WOD 27/04/19

Posted on Apr 26, 2019

CrossFit StKilda Workout Of The Day 27/04/19 A. Squat Clean 10 x 1 @ 85-90% B. 12 min Amrap 10 Front Squat 60/42.5kg 10 Burpee over Bar 10 Pull Ups Directly into; C. 6mins to establish a 1Rep Max Squat Clean

CFStK WOD 26/04/19

Posted on Apr 25, 2019

CrossFit StKilda Workout Of The Day 26/04/19 A. Every 2mins x 5 5 Deadlift Between sets perform 3-5 Strict Handstand Push B. “Randy’s on a Boat” 5 Rounds: 15 Power Snatches 35/25lg 21/15 Calorie Row

CFStK WOD 25/04/19

Posted on Apr 24, 2019

CrossFit StKilda Workout Of The Day 25/04/19 WOD at 9:15am only today. A. Tama For time: 800m Single Arm Barbell Farmers Carry 20/15kg 31 Toes to Bar 31 Push Ups 31 Front Squats 42.5/30kg 400m Single Arm Barbell Farmers Carry 42.5/30kg 31 Toes to Bar 31 Push Ups 31 Hang Power Cleans 60/42.5kg 200m Single […]

CFStK WOD 24/04/19

Posted on Apr 23, 2019

CrossFit StKilda Workout Of The Day 24/04/19 A. 2 Rounds for time of: 50m Dumbbell Walking Lunge 22.5/15kg 50 Burpees B. For Time: 50-35-20 Wall Balls 9/7kg 10-8-6 Bar Muscle Up Preggo Mummas: A. 3 Rounds for quality of: 25m Dumbell Walking Lunge 25 Deadball Clean * Manage rest as required B. 2 Rounds For […]

CFStK WOD 23/04/19

Posted on Apr 22, 2019

CrossFit StKilda Workout of The Day 23/04/19 A. Every 2mins x 5 3 Tempo Front Squat @ 53X1 Same load across all sets. Between sets perform 8 Alt Pistol Squats (Adv WTD) B. EMOM x 16 M1 – Row 16/12 Cals M2 – 16 KB Snatch (8/8) M3 – 14/12 Cal Air Bike M4 – […]

CFStK WOD 22/04/19

Posted on Apr 21, 2019

Gym is closed today. Rest up, peace out, chill. See you tomorrow…

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