CFStK WOD 01/06/19

Posted on May 31, 2019

CrossFit StKilda Workout Of The Day 01/06/19 Odd Object Saturday A. 12min AMRAP of; 2 Rope Climbs 8 Sand Bag Squat Cleans A.1 12min AMRAP of; 6 Burpee DeadBall Clean Over Wall 12 Ski Erg Cals A.2 12min AMRAP of; 100m Sled Push 50m Farmers Carry StKilda Barbell A. Deadlift + Hang Squat Clean + […]

CFStK WOD 31/05/19

Posted on May 30, 2019

CrossFit StKilda Workout Of The Day 31/05/19 A. Power Clean Technique 6 x 2: 3position Pause Power Clean Pause for 2 seconds: Knee – Mid Thigh/Jumping Position – Receive/Catch PM: A 6 x 5 Barbell Good Mornings B. For total time: 3 Rounds: 14 Barbell Step Ups 50/35kg – 24/20” 20 Pushups Directly into 2 […]

CFStK WOD 30/05/19

Posted on May 29, 2019

CrossFit StKilda Workout Of The Day 30/05/19 A. Overhead Squat 5 x 1 Tempo Overhead Squat *5sec to find bottom position, 2s pause in bottom. PM: 5 x 3 Overhead Squat Between sets perform 8 Alt Pistols Squats B. For Time: 21 Hang Power Snatches 42.5/30 200m Run 21 Overhead Squats 42.5/30kg 200m Run 15 […]

CFStK WOD 29/05/19

Posted on May 28, 2019

CrossFit StKilda Workout Of The Day 29/05/19 A. 3 Rounds for Total Reps: 1:00 – Thrusters 42.5/30kg 1:00 – Box Jump Overs 24/20” 1:00 – Power Cleans 42.5/30kg 1:00 – Pull-Ups (Underhand Grip Ok) 1:00 – Assault Bike Calories Rest 1:00 between rounds. B. For Time: 30 Dumbbell Burpee Clean and Jerks 22.5/15kg PM: A. […]

CFStK WOD 28/05/19

Posted on May 27, 2019

CrossFit StKilda Workout Of The Day 28/05/19 A. Deadlift 1 x 5 – 70% 3 x 3 – 73-76-79% 5 x 1 – Add load each set* *After each set HS Walk Practice. B. For Time: 1 – 10 Toes to Bar 10- 1 Deadlifts 100/70kg PM: A. Deadlift 8 x 5 – light to […]

CFStK WOD 27/05/19

Posted on May 26, 2019

CrossFit StKilda Workout Of The Day 27/05/19 A. Pause Front Squat 5 x 2 3sec pause in the bottom of each rep. B. EMOM x 5 M1 – 2 Hang Squat Cleans M2 – 2 Hang Squat Cleans M3 – 2 Hang Squat Cleans M4 – 1 Hang Squat Clean M5 – 1 Hang Squat […]

CFStK WOD 26/05/19

Posted on May 25, 2019

CrossFit StKilda Workout Of The Day 26/05/19 A. Deadlift 5 x 12 – AHAP Between sets 15/12 Cal Ski Erg A.1 Single Arm DB Bench 5 x 8 (each side) – AHAP Between sets perform 10 DeadBall Slams – AHAP A.2 Farmers Carry 3 x 100m – AHAP Between sets perform 10m Broad Jump – […]

CFStK WOD 25/05/19

Posted on May 24, 2019

CrossFit StKilda Workout Of The Day 25/05/19 9am MURPH & 11am Barbell only today. MURPH. For time; 1.6km Run 100 Pull Ups 200 Push Ups 300 Air Squats 1.6km Run RX with a 10kg weight vest. Partition: 1.6k Run Then 20 rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats Then: 1.6k Run […]

CFStK WOD 24/05/19

Posted on May 23, 2019

CrossFit StKilda Workout Of The Day 24/05/19 A. Power Snatch Tech Every 45s x 12: Interval #1 – 3 Snatch Grip Push Jerks (front rack) Interval #2 – 3 Muscle Snatches A.1 Power Snatch 3,3,3,3,3 Between sets perform 6 Box Jumps Overs (No contact on top of box – AHAP) B. 9m AMRAP of: 100 […]

CFStK WOD 23/05/19

Posted on May 22, 2019

CrossFit StKilda Workout Of The Day 23/05/19 A.Back Squat Wave Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Rest 2:00 between sets. Increase load from 13/05 Today the aim is to add load […]

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