CFSK WOD 22/10/15

Posted on Oct 21, 2015

CrossFit StKilda Workout of The Day 22/10/2015 A.8 sets of: 1 Clean Deadlift 1 Hang Clean 1 Front Squat 1 Jerk Add load where form allows. B. Pendlay Row 3 x 7 Same load across all sets. C. 8Min AMRAP 2-4-6-8-10-12 etc Deadlift 90/70kg Handstand Push Ups/Hand Release Push Up

CFSK WOD 21/10/15

Posted on Oct 20, 2015

Back To the Future day! A. Back Squat 10-5-4-3-2-1-2-3-4-5-10 Rest 2mins between sets. B. 2 RFT 100m Run 10 SandBag/Slam Ball Step Ups 24″/20″ 150m Run 15 SandBag/Slam Ball Squats 200m Run 20 Air Squats

CFSK WOD 20/10/15

Posted on Oct 19, 2015

CrossFit StKilda Workout of The Day 20/10/2015 A. Every minute on the minute x 12 Min 1: 4 x Strict Pull Ups (3 x Negatives @33) + 4 x Strict Dips (Scale to Box) Min 2: L-Sit Hang/L-Sit Hold 30seconds B. Complete for time: Half G.I Jane 50 Burpee Pull Ups C. Weighted Plank Hold […]

CFSK WOD 19/10/15

Posted on Oct 18, 2015

Crossfit StKilda Workout of The Day 19/10/2015 A. Strict Press 1RM In 10mins establish a 1rep max Strict Press B. Push Press 3RM In 10mins establish a 3rep max Push Press C. 11Min AMRAP 1200m Row Buy In then in the time remaining: 2-4-6-8-10 etc Push Press 50/35kg Chest To Bar Pull Ups

CFSK WOD 18/10/15

Posted on Oct 17, 2015

CrossFit StKilda Workout of The Day 18/10/2015 A. Front Squat Set 1 – 5reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3reps @ 80% Set 4 – 2reps @ 85% Set 5-7 1rep @ 95+ Rest 2mins between sets. B. 2 x 60seconds Max Reps Front Squat @ 70% final […]

CFSK WOD 17/10/15

Posted on Oct 16, 2015

CrossFit StKilda Workout of The Day 17/10/2015 A. In teams of 3 complete a 20min AMRAP of: 1 x Back Squat – Pick Load 1 x Deadkift – Pick Load 1 x Strict Press – Pick Load Each team will have 3 bars set up. Weight on each bar must remain the same for all […]

CFSK WOD 16/10/15

Posted on Oct 15, 2015

CrossFit StKilda Workout of The Day 16/10/2015 A. Barbell Floor Press 20,20,20 Add load each set. B. Standing DB Tricep Extension 3 x 12 C. 9min AMRAP 100m Farmers Carry 32/24kg 8 KB Push Press 32/24kg Hangstrong Gymnastics @ CFSK. CrossFit StKilda will be hosting 3 Hangstong seminars on November 14th & 15th. If you […]

CFSK WOD 15/10/15

Posted on Oct 14, 2015

CrossFit StKilda Workout of The Day 15/10/2015 A. Complete 8 sets of: 15 Unbroken Wall Balls 100m Run rest 15seconds 100 Run 10 Pull Ups rest 15seconds 15 KettleBell Swings 24/16k 10 KB Goblet Squats 24/16k rest 60seconds B. Barbell Floor Press 3 x 20

CFSK WOD 14/10/15

Posted on Oct 13, 2015

A. Thruster 3,3,3 Barbell taken from the rack. Increasing load across each set. A. “ValleyCliffe” Complete the following for time: 50 Cal Row 40 Push Ups 30 Box Jumps 20 Toes to Bar 10 Squat Clean Thrusters 65/45kg 20 Toes to Bar 30 Box Jumps 40 Push Ups 50 Cal Row Today we say a […]

CFSK WOD 13/10/15

Posted on Oct 12, 2015

A. 3 sets of: 4 x Strict L-Sit Pull Ups/20sec x L-Sit Hang 3-4 x Wall Climbs (nose to wall) B. Complete for time: 100-80-60-40-20 Double Unders 10 x DB Squat Clean Thrusters after each set. 20/12.5kg C. 3 x 60sec Max Distance Handstand Walk/Hold rest 60seconds between sets StKilda Barbell. A. 10 sets of: […]

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