CFSK WOD 22/07/16

Posted on Jul 21, 2016

CrossFit StKilda Workout Of The Day 22/07/2016 A. STRENGTH. Front Squat 5 x 5 @ approx’ 80% 1RM. B. STRENGTH. Endurance Front Squat 3 x 12 Unbroken* – AHAP rest 90seconds between each set. *No more than one breath at the top of each rep. C. CONDITIONING. 8min AMRAP 8 DB Hang Squat Clean 25/15kg […]

CFSK WOD 21/07/16

Posted on Jul 20, 2016

CrossFit StKilda Workout Of The Day 21/07/2016 A. STRENGTH. EMOTM x 12 Min 1 – 14 Alt Rev KB/DB Lunges (KB’s held at side) – 24/16kg Min 2 – ME Strict Pull Ups B. STRENGTH. Strict Press 5 x 5 @ approx 80% C. CONDITIONING. 4min AMRAP 3 Hang Cleans 60/45kg 2 Push Press 60/45kg […]

CFSK WOD 20/07/16

Posted on Jul 19, 2016

CrossFit StKilda Workout Of The Day 20/07/2016 A. Deadlift In 20mins work up to a heavy set of 5. B. With a running clock: 14-12-10 Deadlift 60-45kg Bar Facing Burpees At 5:00mins: 12-10-8 Squat Clean 60/45kg Toes 2 Bar Score each workout For Time.

CFSK WOD 19/07/16

Posted on Jul 18, 2016

CrossFit StKilda Workout Of The Day 19/07/2016 A. STRENGTH. EMOTM x 10 Min 1 – HandStand Push Up Level 1 – 45sec ME Strict Handstand Push Up Level 2 – 45sec ME Box Push Up Level 3 – 45sec ME Hand Release Push Up Min 2 – 45sec Max Double Unders B. Tuesday GRUNT Work. […]

CFSK WOD 18/07/16

Posted on Jul 17, 2016

CrossFit StKilda Workout Of The Day 18/07/2016 A. Back Squat In 20mins establish a heavy 2 for your Back Squat. B. With and against a partner, 14m AMRAP of; A – 300 Row B – Max Ball Slams – AHAP Score is total reps for Ball Slams.

CFSK WOD 17/07/16

Posted on Jul 16, 2016

CrossFit StKilda Workout Of The Day 17/07/2016 A. In 16mins establish the following: 5rep Max Strict Press 3rep Max Push Press B. “Coe” 10 Rounds for time of: 10 Thrusters 42.5/30kg 10 Ring Push Ups 30min Time Cap Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery […]

CFSK WOD 16/07/16

Posted on Jul 15, 2016

CrossFit StKilda Workout Of The Day 16/07/2016 A. With a partner complete for time, 4 rounds each of; 15 Cal Row 15 Kettle Swings 32/24kg 15 Wall Balls 9/7kg – 10′ Alternate after every full round. B. For time: 400m Run 40 Reverse Burpees StKilda Barbell A. Snatch Pull 5 x 3 w 3sec pause […]

CFSK WOD 15/07/16

Posted on Jul 14, 2016

CrossFit StKilda Workout Of The Day 15/07/2016 A. Overhead Squat (taken from rack) 5 x 2 Same load across all sets. B. Overhead Squat 2 x 10 @ approx 60-65% PartA. Rest 90seconds between sets. C. 12min AMRAP 12 Alt DB Snatch 25/15kg 12 Box Jump Overs 24″/20″

CFSK WOD 14/07/16

Posted on Jul 13, 2016

CrossFit StKilda Workout Of The Day 14/07/2016 A. Every 90s x 10 3 Position Snatch (H-L-F) Adv – Add load each set to finish on a max for the day. Int/Beg – Work up to a challenging but successful weight and continue at that weight. B. 4 sets for Max Reps of: 60seconds Max Cal […]

CFSK WOD 13/07/16

Posted on Jul 12, 2016

CrossFit StKilda Workout Of The Day 13/07/2016 A. 3 sets of: 30seconds Strict Handstand Push Ups/Handstand Hold rest 30seconds 30sconds ME Kipping Handstand Push Ups rest 60seconds B. EMOTM x 10 1 Clean and Jerk @ approx’ 70%1RM C. “Helen” 3 Rounds for time: 400m Run 21 KettleBell Swings 24/16kg 12 Pull Ups

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