CFSK WOD 31/12/15

Posted on Dec 30, 2015

CrossFit StKilda Workout of The Day 31/12/2015 The last official CFSK training day for 2015! The final WOD’s for the year at 6.30 & 7.30am. A. Burpee Fran Complete for time; 21-15-9 Thrusters 42.5/30kg Burpees 10min Timecap Rest 10mins (Walk/Row/Active recovery) B. Fran Complete for time; 21-15-9 Thrusters 42.5/30kg Pull Ups 10min Timecap

CFSK WOD 30/12/2015

Posted on Dec 29, 2015

CrossFit StKilda Workout of The Day 30/12/2015 6.30am and 9.15am WOD’s only today. A. Deadlift 5 x 6 Work up and establish a challenging weight for 6 reps. Then complete 5 more sets at the same load. Do not bounce the bar. Reset at the hip, maintain tension throughout lift. B. CrossFit Open Workout 13.2 […]

CFSK WOD 29/12/2015

Posted on Dec 28, 2015

CrossFit StKilda Workout of The Day 29/12/2015 6.30am & 7.30am WOD’s only today. Xmas Day post WOD celebrations. A.Push Press 5,5,5,5,5 In 15mins work up and establish a heavy set of 5 for the day for your Push Press. B. 5 Rounds for time: Row 250m 25 x Thrusters 20/15kg 15 x Toes to Bar

CFSK WOD 28/12/15

Posted on Dec 27, 2015

CrossFit StKilda Workout of The Day 28/12/2015 6.30am & 9.15am WODs only today. Big thanks to all our hero MFB and CFA members who work tirelessly keeping us safe. A. Front Squat 3,3,3,3 In 12 minutes work up and establish a moderate 3 for your Front Squat. B. CrossFit.com mainsite workout of the day 26/12/15 […]

CFSK WOD 27/12/15

Posted on Dec 26, 2015

CrossFit StKilda Workout of The Day 27/12/2015 We hope everyone had a great Xmas Day with family and loved ones. We had 40people get along to our annual CFSK Xmas WODs with sweat, smiles and beer! Our love and support goes to everyone on the Surf Coast that have been effected by the fires. A. […]

Merry Xmas CFSK!

Posted on Dec 24, 2015

CrossFit StKilda Workout of The Day 25/12/2015 A. The CFSK 12days of F#@n Xmas. Complete for time: 1 Squat Clean Thruster 70/50kg 2 Box Jumps 3 Push Press 70/50kg 4 Toes to Bar 5 Front Squat 70/50kg 6 Push Ups 7 V-Sits 8 Squat Thrust over bar 9 Deadlifts 70/50kg 10 Alt Jumping Lunges 11 […]

CFSK WOD 24/12/2015

Posted on Dec 23, 2015

CrossFit StKilda Workout of The Day 24/12/2015 Last day of the official CFSK training year today. WOD’s at 5.30am, 6.30am, 9.15am and 12.30pm. A. Back Squat Set 1 – 2 @ 70% Set 2 – 10 @ 70% Set 3 – 2 @ 80% Set 4 – 15 60% Set 5 – 2 @ 90% […]

CFSK WOD 23/12/15

Posted on Dec 22, 2015

CrossFit StKilda Workout of The Day 23/12/2015 A. Front Squat 5,5,5,5,5 In 15mins establish a mod-heavy set of 5 FS. B. 5 sets of: Behind The Neck Power Jerk x 1 + Behind The Neck Split Jerk x 1 Keep load light, work on Scapula Retraction and keeping bar back. C. For Time: 21 x […]

The CFSK Xmas Day WOD Schedule

Posted on Dec 22, 2015

The 2015 CFSK Xmas Day WOD. Here are the 2sessions for this years CFSK Xmas Day WOD. There will be a 35min Time Cap. Xmas Day team photo wil be taken at 9am. Don’t forget this workout involves beer – SO BRING A BEER! 8.15 – Warm up 8am – WOD starts at 8.20 SHARP […]

CFSK WOD 22/12/15

Posted on Dec 21, 2015

CrossFit StKilda Workout of The Day 22/12/2015 A. With a partner: 40min AMRAP 100m Farmers Carry + Plank Hold 200m Sandbag/Slam Ball Carry + Bottom of Squat Hold 300m Row + Overhead Plate Hold 10/5kg Both athletes will complete each movement before both athletes move forward to the next movements. StKilda Barbell Last official night […]

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