CFSK WOD 12/05/16

Posted on May 11, 2016

CrossFit StKilda Workout Of The Day 12/05/2016 A. Deadlift In 15mins work up to a heavy set of 4. Between sets accrue 30 Ring Dips/2-3mins in Ring Support B. Deadlift 3 x 12 @ 70% PartA. Rest 90seconds between sets. C. Complete for time: 800m Run buy in, then 10-1 Alt DB Snatch 25/15kg (Adv […]

CFSK WOD 11/05/16

Posted on May 10, 2016

CrossFit StKilda Workout Of The Day 11/05/2016 A. EMOTM x 10 2 x TnG Clean Adv – Add load every 2mins. Int – Same load across sets. B. Push Press 5 x 5 Same load across all sets. C. With a partner 10min AMRAP of: 1 Power Clean 1 Hang Power Clean 1 Front Squat […]

CFSK WOD 10/05/16

Posted on May 9, 2016

CrossFit StKilda Workout Of The Day 10/05/2016 A. Body Building 4 Sets of: DB Bent Row x 15 Reps – AHAP rest 30seconds Seated DB Strict Press x 10reps – AHAP rest 30seconds Bulgarian Rear Leg Elevated Split Squat (with DB’s) x 10reps – AHAP rest 30seconds All movements should be the same weight across […]

CFSK WOD 09/05/16

Posted on May 8, 2016

CrossFit StKilda Workout Of The Day 09/05/2016 A. Back Squat In 15mins establish a heavy set of 3 for today. B. EMOTM x 10 1 Clean + 1 Hang Power Clean Same load across all sets. C. Complete the following for time: 40 Box Jumps 24/20″ 30 Deadlifts 50/40kg 20 Bar Facing Burpees 10 Front […]

CFSK WOD 08/05/16

Posted on May 7, 2016

CrossFit StKilda Workout Of The Day 08/05/2016

CFSK WOD 07/05/16

Posted on May 6, 2016

CrossFit StKilda Workout Of The Day 07/05/2016 A.The ‘GM’ With a partner complete 7 rounds each of: 200m Run 6 Deadlifts 70/50kg 4 Hang Power Cleans 2 Front Squats On 3-2-1 GO, Athlete A will start the 200m Run, when Athlete A returns they will start the 6DL/4 PCLN/2FSQT and Athlete B will start the […]

CFSK WOD 06/05/15

Posted on May 5, 2016

CrossFit StKilda Workout Of The Day 06/05/2015 A. 3 sets of: 30sec Laying Back Extensions 30sec Rest 30sec Lying Sit Ups 30sec rest B. Strict Press In 10mins work up to a heavy set of 3 C. Complete for time: 20 Pull Ups > Deficit Ring Row > Ring Rows 20 Push Press 65/45kg 15 […]

CFSK WOD 05/05/16

Posted on May 4, 2016

CrossFit StKilda Workout Of The Day 05/05/2016 Kris getting all over Tuesday’s grinder. A. Back Squat In 14mins work up to a heavy set of 5. A.1 Back Squat 3 x 10 Unbroken @ 70% PartA rest 60seconds between sets. C. 14min AMRAP 750m Row 50 KB Swings 32/24kg 25 Handstand Push Ups/Hand Release Push […]

CFSK WOD 04/05/16

Posted on May 3, 2016

CrossFit StKilda Workout Of The Day 04/05/2016 A. EMOTM x 8 6/8 Ring Dips/6 Push Ups + 30 Double Unders B. Overhead Squat 4,4,4,4,4 Add load each set. C. 3RFT: 12 Burpees 9 Alt DB Snatch 25/15kg 6 Toes To Bar Super good vibes all day for our 40mins of Grunt work!

CFSK WOD 03/05/16

Posted on May 2, 2016

CrossFit StKilda Workout Of The Day 03/05/2016 A. Grunt Work. 40min AMRAP 15 Calorie Row 100m Sandbag/DBall Carry If performing with a Partner, Partner A will carry the SB/DB 100m and Partner B will row for Calories. Alt every 100m Monday Deads and Pistols. StKilda Barbell A. Clean Pulls 3 x 3 B. EMOTM x […]

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