CFSK WOD 01/04/16
April Fools Day! You’ll have to come in to see what the workout is! Maybe the WOD wont be as bad as you think….
CFSK WOD 31/03/16
CrossFit StKilda Workout Of The Day 31/03/2016 A. Back Squat 7 x 3 Same load across all sets. B. Three rounds for time of: 5 Bar Muscle-Ups/7 Strict Chest to Bar Pull-Ups/7 Pull Ups 10 Deadlifts (90/60kg) 50 Double-Unders
CFSK WOD 30/03/16
CrossFit StKilda Workout Of The Day 30/03/2016 A. Snatch Adv – 5,4,3,2,1,1 Beg/Int – 6 sets of 1-1-1 Rest 90secs between each set of 3. B. Intervals: 3 x 3min AMRAP 8 Power Snatch 50/35kg 9 HSPU 10 Shoulder to Overhead 50/35kg rest 2mins between AMRAP’s. Start the next AMRAP where you left off. Do […]
CFSK WOD 29/03/16
CrossFit StKilda Workout Of The Day 29/03/2016 A. EMOTM x 10 30 Doubles + 10 Toes 2 Bar/10 Knee to Elbows/10 Kipping Swings B. AMRAP in 18mins 200m Run 10 DB Hang Clean & Jerk 25/12.5kg rest 1:00min StKilda Barbell A. Clean Complex 5 sets from knee(2 Pulls + 1 Power Clean + 2 Squat […]
CFSK WOD 28/03/16
CrossFit StKilda Workout Of The Day 28/03/2016 Easter Monday Public Holiday today so we are on a reduced timetable: WOD’s at 7:30am and 9:15am (NO Creche today) ONLY. A. Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 8 reps *Set 2 – 8 reps *Set 3 – 6 reps *Set 4 […]
CFSK WOD 27/03/16
CrossFit StKilda Workout Of The Day 27/03/2016 A. CrossFit Games Open Workout 16.5 Complete for time: 21-18-15-12-9-6-3 Thrusters 42.5/30kg Bar Facing Burpees There is NO time cap for this workout. All athletes will complete the prescribed reps. (Scaled: 30/20kg) This is the final workout for the 2016 CrossFit Games Open. This workout was also the […]
CFSK WOD 26/03/16
CrossFit StKilda Workout Of The Day 26/03/2016 A.Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… A.1 […]
CFSK WOD 25/03/16
CrossFit StKilda Workout Of The Day 25/03/2016 A. ‘Small’ Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters Timecap: 45mins.
CFSK WOD 24/03/16
CrossFit StKilda Workout Of The Day 24/03/2016 A. Front Squat 5,4,3,2,2,2 B. 5 Rounds for quality of: 100m KB Suitcase Carry 32/24kg – Left 10/8 Strict Pull Ups 100m KB Suitcase Carry 32/24kg – Right 10/8 Strict Strict Toes to Bar/Straight Leg Raise
2016 Easter Weekend Schedule
Hey Peeps – CFSK 2016 Easter Hours: Fri: 7.30am, 9:15am (with Creche) Sat: 8am, 9am, 10amWL, NO 11am. Sun: 9am, 10am, 11am Yoga Mon: 7.30am, 9:15am (NO Creche) For those keen to watch the last workout for the 2016 CrossFit Games Open 16.5, we will be completing the workout at 3pm rather than 6.30pm. Following […]
