CFSK WOD 22/04/16

Posted on Apr 21, 2016

CrossFit StKilda Workout Of The Day 22/04/2016 A. ‘The Big D’ With a partner complete 4 rounds each of: A – 500m Row B – AMRAP of: 12 Wall Balls 12 Box Jumps Rest 60seconds after each athlete has completed each movement. Score is times for each round and total reps between both athletes per […]

CFSK WOD 21/04/16

Posted on Apr 20, 2016

CrossFit StKilda Workout Of The Day 21/04/2016 A. Back Squat 12 mins to establish a heavy set of 8. B. “Bell” 3 Rounds for time: 21 Deadlifts 82.5/60kg 15 Pull Ups 9 Front Squats 82.5/60kg Time cap: 20:00mins

CFSK WOD 20/04/16

Posted on Apr 19, 2016

CrossFit StKilda Workout Of The Day 20/04/2016 A.Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch + Snatch B. AMRAP in 6 minutes of: 10 Burpee Box Jump-Overs 24″/20″ 15 Hand Release Push-Ups/Push Ups 20 Toes-to-Bar 25 Wall Ball Shots 9/7kg 30 Double-Unders Rest 4 minutes, and then repeat.

CFSK WOD 19/04/16

Posted on Apr 18, 2016

CrossFit StKilda Workout Of The Day 19/04/2016 A. Skillz – EMOTM x 18 Min 1 – 10 Alt Pistol Squats (Adv Add KB) Min 2 – 10m Handstand Walk/HS Hold Min 3 – 2 Legless Rope Climb/2 Rope Climbs B. Grunt Work: 3 Rounds For Time: 25 KettleBell Swings 32/24kg 25 Burpees StKilda Barbell A. […]

CFSK WOD 18/04/16

Posted on Apr 17, 2016

CrossFit StKilda Workout Of The Day 18/04/2016 A. Front Squat *Set 1 x 5 reps @ 60% of 1-RM *Set 2 x 3 reps @ 75% *Set 3 x 1 rep @ 85% *Set 4 x 3 reps @ 80% *Set 5 x 3 reps @ 85% *Set 6 x 2 reps @ 90% then: […]

CFSK WOD 17/04/16

Posted on Apr 16, 2016

CrossFit StKilda Workout Of The Day 17/04/2016 A. EMOTM x 10 Min 1 – 8 Ring Dips/8 Ring Push Ups/10 Push Ups Min 2 – 8 Toes To Bar/8 Knees to Elbows B. Push Press 3,3,3,3,3 Work to a heavy set of 3 for today. C. 15min AMRAP Of: 16 Cal Row 12 DB Push […]

CFSK WOD 16/04/16

Posted on Apr 15, 2016

CrossFit StKilda Workout Of The Day 16/04/2016 A. In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 KettleBell Swings (24/16kg) Team members will alternate tasks, with only one member working at any one time. Partner A will run 400 meters, Partner B […]

CFSK WOD 15/04/16

Posted on Apr 14, 2016

CrossFit StKilda Workout Of The Day 15/04/2016 A. Deadlift 15mins to establish a heavy single for today. B. 18min AMRAP 30 Wall Balls 9/7kg 20 Box Jumps 24/20″ 10 Power Snatch 50/35kg (RX+60/42.5kg)

CFSK WOD 14/04/16

Posted on Apr 13, 2016

CrossFit StKilda Workout Of The Day 14/04/2016 Warm Up. 3 Rounds for QUALITY, not time: 10 Shoulder Dislocates (Broomstick/Underhand Grip) 5m Crab Walk 10 Scorpion Stretches 5 V-Ups A. EMOTM x 8 Chest 2 Bar Pull Ups. (Adv – BFLY/KIP, Int – Strict/Band, Beg – Band/Def’ Ring Row) Pick a rep scheme that you can […]

CFSK WOD 13/04/16

Posted on Apr 12, 2016

CrossFit StKilda Workout Of The Day 13/04/2016 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… […]

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