CFSK WOD 01/10/15

Posted on Sep 30, 2015

A. Pause Front Squat 5 x 3 w’ 5second pause in ideal bottom position. B. Working with and against a partner Every minute on the minute x 12 (6sets) Min 1 – 10 Front Squats + Max reps Slam Balls in time remaining Min 2 – Rest One bar between both athletes. Weight for Front […]

CFSK WOD 30/09/15

Posted on Sep 29, 2015

CrossFit StKilda Workout Of The Day 30/09/15 A. Every 2minutes for 8 sets 3 Position Snatch – High/Low/Floor Add load every 2 sets if possible, or stay at same weight across all sets. B. Snatch Deadlift 3 x 3 Same Weight across all sets. C.CrossFit Open Workout 13.1/14.1 10Min AMRAP 30 Double Unders 15 Power […]

CFSK WOD 29/09/15

Posted on Sep 28, 2015

CrossFit StKilda Workout Of The Day 29/09/2015 A. Complete 6 sets each for time: 400m Run Work/Rest 1:1 For every second slower than the first set, complete that number of Box Jumps before starting your rest. Ie: Set 1; 1:45. Set 2; 1:47- complete 2 Box Jumps Do not SANDBAG the first run! B. Goats […]

CFSK WOD 28/09/15

Posted on Sep 27, 2015

CrossFit StKilda Workout Of The Day 28/09/2015 Coach Russ and Rudy from The Outlaw Way enjoying a cold bottle of suds post Outlaw Training Camp. Warm Up: Single Leg Deadlifts 3 x 10each leg 20/15kg Barbell A. Back Squat 10RM In 15min establish a 10 Rep Max for your back squat C. Every 6minutes x […]

CFSK WOD 27/09/15

Posted on Sep 26, 2015

CrossFit StKilda Workout Of The Day 27/09/15 A. Strict Press 7 x 5 Same load across all sets. Between sets perform 5 sets of 8-10 x Bicep Curls Rest 60seconds between sets. C. Complete the following for time: 30 Push Ups 25 Toes To Bar 20 Hang Power Cleans 50/35kg 15 Pull Ups 10 Thrusters […]

CFSK WOD 26/09/15

Posted on Sep 25, 2015

CrossFit StKilda Workout Of The Day 26/09/2015 A.In teams of 2: 16min AMRAP of: 12 Box Jump Overs 24″/20″ 10 Alt DB Snatch 20/12.5kg 8 Power Cleans 60/40kg Every 2minutes run 100m within 1m of your team mate. On 3-2-1 Go, Athlete A will complete 12 x BJO, then athlete B will complete 10 x […]

CFSK WOD 25/09/15

Posted on Sep 24, 2015

CrossFit StKilda Workout Of The Day 25/09/2015 A. 4 sets of: Weighted Pull Up x 3 reps Strict Pull Ups x 5 reps Kipping (NO Butterfly) Pull Ups x MAX REPS rest 2-3mins between sets. B. Every 5minutes x 4 sets Run 800m AMRAP of Burpee C2B/Pull Ups in time remaining If you are unable […]

CFSK WOD 24/09/15

Posted on Sep 23, 2015

CrossFit StKilda Workout Of The Day 24/09/2015. A. Every 90seconds – AFAP Clean x 1-1 rest 5-7seconds between reps Starting at 80% SC 1RM, add 2.5kg each set and work up to your heaviest set for the day. (Max 10 sets) B. Every 45seconds x 10 Clean x 1 @ 90% todays heavy set C. […]

CFSK WOD 23/09/15

Posted on Sep 22, 2015

CrossFit StKilda Workout Of The Day 23/09/15 A. Deadlift 5-4-3-2-3-2-1 Work up to a heavy single for today. This should not be a technical max. B. Dumbell Bent Row 2 x 4 AHAP Quickly work up in weight (2-3 jumps) and perform 2 sets of 4 reps on each side As Heavy As Possible. C. […]

CFSK WOD 22/09/15

Posted on Sep 21, 2015

CFSK WOD 22/09/2015 A. 4 sets of: Bridge/Crab Walk Laying Handstand Hold Drill x 30seconds 4-6 x Strict HSPU/6-8 x Box-Pike HSPU/20sec HS Hold rest 60seconds between sets. B. 7min AMRAP 200m Run 2-4-6-8-10 etc KB Swings 24/16kg Single Arm KB Overhead Squat/Single Arm KB Front Rack Squat (alternate arms every 2reps) rest exactly 5mins; […]