CFSK WOD 22/05/16

Posted on May 21, 2016

CrossFit StKilda Workout Of The Day 22/05/2016 A. EMOTM x 10 Min 1 – 45sec ME Handstand Push Up/Box Push Up/Hand Release Push Up Min 2 – 45sec ME Strict Pull/Pull Up/Deficit Ring Row B. Deadlift 5 x 10 Same load across all sets. C. Complete for time: 21-18-15-12-9 Cal Row 35-45-55-65-75 Double Unders

CFSK WOD 21/05/16

Posted on May 20, 2016

CrossFit StKilda Workout Of The Day 21/05/2016 A. Saturday Squatting! Front Squat 5 x 5 Same load across all sets. B. Front Squat 2 x 12 Same load across sets. C. In teams of 2: 16:00min AMRAP of: 150m Row 10 Wall Balls 9/7kg – 10′ Target 5 Power Cleans 50/35kg Alternate after every full […]

CFSK WOD 20/05/16

Posted on May 19, 2016

CrossFit StKilda Workout Of The Day 20/05/2016 A. Clean and Jerk In 18mins establish a heavy set for your Clean and Jerk. Beg/Int – Work up to a mod weight and complete 5 sets at that weight. B. Complete for time: Run 200m 15 Strict Press – Pick load Run 400m 15 Push Press – […]

CFSK WOD 19/05/16

Posted on May 18, 2016

CrossFit StKilda Workout Of The Day 19/05/2016 A. Snatch Adv -In 18mins establish a heavy 1 for the Snatch. Int/Beg – 3 Pos Snatch x 7. Same load across all sets. If Time allows: Int/Beg – then complete 5 x 1 Power Snatch Same load across all sets. B. 11min AMRAP of: 4 Overhead Squats […]

CFSK WOD 18/05/16

Posted on May 17, 2016

CrossFit StKilda Workout Of The Day 18/05/2016 A. Back Squat In 20min establish a heavy set of 2 for your Back Squat. B. EMOTM x 18 Min 1 – 8 Back Squats @ 60% PartA Min 2 – 8 Burpee Box Jumps 24/20″ Min 3 – 100m Run

CFSK WOD 17/05/16

Posted on May 16, 2016

CrossFit StKilda Workout Of The Day 17/05/2016 A. EMOTM X 10 – Handstand Push Up Min 1: Level 1 – ME x Strict Handstand Push Ups (Scale + 1 abmat) Level 2 – 3 x Kick Up to HS + Negative to floor Level 3 – Kick Up to Wall Hold /Headstand Hold – 40seconds […]

CFSK WOD 16/05/16

Posted on May 15, 2016

CrossFit StKilda Workout Of The Day 16/05/2016 A. Deadlift 5 X 3 Same load across all sets. Between sets accrue the following: Adv – 40 Strict Pull Ups Int – 40 Band Pull Ups Beg – 30 Tempo Ring Rows @ 333 B. 15min AMRAP of: 21-15-9 Deadlift 80/60kg Bar Facing Burpees Kettle Bell Swings […]

CFSK WOD 15/05/16

Posted on May 14, 2016

CrossFit StKilda Workout Of The Day 15/05/2016 A. Front Squat In 15mins establish a heavy set of 3 for your Front Squat. B. With a partner. 3mins MAX reps Front Squat at 65-70% PartA. Barbell must be taken from floor. Alternate every 30seconds. C. 3 RFT 200m Run 15 Power Cleans 50/35kg 10 Alt Pistol […]

CFSK WOD 14/05/16

Posted on May 13, 2016

CrossFit StKilda Workout Of The Day 14/05/2016 CrossFit Regionals Weekend Partner WOD’s Event 1. With a partner, 12min AMRAP of: 5 Shoulder to Overhead 50/35kg 5 Back Squats 50/35kg Rest 6mins then: Event 2. With a partner complete the following for time: 30 Synchro Deadlifts 70/50kg (partners must be locked out at same time) 40 […]

CFSK WOD 13/05/16

Posted on May 12, 2016

CrossFit StKilda Workout Of The Day 13/05/2015 A. Tabata Double Unders 20s On/10s Off x 8 B. “El Gato Negro” 13 Rounds for time: 13 Squat Thrusts 13 Air Squats 13 V-Tucks 13 Walking Lunge Steps

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