CFSK WOD 01/09/16

Posted on Aug 31, 2016

CrossFit StKilda Workout Of The Day 01/09/2016 Welcome to Spring! Lets celebrate with a Max lift! A. Olympic Lifting – Clean & Jerk 20mins to establish a 1RM Max for your C&J. Int/Beg – work up to a heavy single and then complete 3 lifts @ 85% B. Conditioning 4 x 2min AMRAP 10 Wall […]

CFSK WOD 31/08/16

Posted on Aug 30, 2016

CrossFit StKilda Workout Of The Day 31/08/2016 A. Olympic Lifting Ev 90sec x 10 Snatch 1,1 (rest 3-5secs btwn reps) Adv – approx’ 75% 1RM Int/Beg – 2 x Low Hang Power Snatch B. Conditioning/Skillz – 8 RFT 2 Muscle Up – Int: 4 C2B – Beg: 6Jumping C2B 6 Alt DB Squat Snatch 25/15kg […]

CFSK WOD 30/08/16

Posted on Aug 29, 2016

CrossFit StKilda Workout Of The Day 30/08/2016 A. Tuesday Grunt Work 40min AMRAP 400m Row 400m Run If working with a partner: A – Row B – Run 400m Alternate every 400m Run or: (Do this if you can’t run due to injury) 400m Row 120 Doubles/240 Singles/80 Air Squats A – Row B – […]

CFSK WOD 29/08/16

Posted on Aug 28, 2016

CrossFit StKilda Workout Of The Day 29/08/2016 A. Strength – Strict Press Adv – 7 x 3 Int/Beg – 5 x 5 Same load across all sets. B. Strength – Push Press (from rack) In 10min Work up to a heavy double. B. Conditioning – Complete for Time: 10-1 Pull Ups 1-10 Clean and Jerks […]

CFSK WOD 28/08/16

Posted on Aug 27, 2016

CrossFit StKilda Workout Of The Day 28/08/2016 A. Strength Sumo Deadlift 7 x 5 Same load across all sets. B. Conditioning. 15min AMRAP 15 KettleBell Swings 32/24kg 15 Box Jump Overs 24/20″

CFSK WOD 27/08/16

Posted on Aug 26, 2016

CrossFit StKilda Workout Of The Day 27/08/2016 A. Saturday Skillz 8 sets of: Adv: 2 Pull Ups + 2 Chest to Bar + 1 Bar Muscle Up Aim is to do this as a set of 5. Int: 8/6 Chest 2 Bar Pull Ups Beg: 8 Jumping Chest 2 Bar Rest as needed between sets. […]

CFSK WOD 26/06/16

Posted on Aug 25, 2016

CrossFit StKilda Workout Of The Day 26/08/2016 A. Skills – Handstand Walk Spend 10-12mins working on your handstand walk. Adv – 10m Handstand Walk (Adv+ 3-5 attempts at Max distance) Int – Kick up and walk to wall Beg – 5-7 sets of 8 Shoulder Taps/Box Walk Rest as needed between sets. B. Back Squat […]

CFSK WOD 25/08/16

Posted on Aug 24, 2016

CrossFit StKilda Workout Of The Day 25/08/2016 A. Skillz 7 sets of: 20seconds ME Toes to Bar 40seconds Rest B. Clean & Jerk EV90s x 10 Adv – 75-80%1RM Int/Beg – Add load at sets 3 & 6 C. Conditioning 21-15-9 Cal Row 12-9-6 Power Snatch 42.5/30kg

CFSK WOD 24/08/16

Posted on Aug 23, 2016

CrossFit StKilda Workout Of The Day 24/08/2016 A. Muscle Up Skills EV 90sec x 8 Adv – 2 Muscle Ups Int/Beg – 4 Muscle Up Transitions B.Strength Front Squat 5 x 5 Same load across all sets. C. Conditioning 4 Rounds of: 60 Doubles 15 Wall Balls 9/7kg

CFSK WOD 23/08/16

Posted on Aug 22, 2016

CrossFit StKilda Workout Of The Day 23/08/2016 A. Tuesday Grunt Work KettleBell Complex (use DB’s if correct weight isn’t available) 4 x 3min AMRAP 2 Renegade Rows (Push Up + Row + Push Up + Row) 4 Double KB Cleans 6 Double KB Reverse Lunge Rest 60seconds between each AMRAP. Start each AMRAP where you […]

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