CFSK WOD 22/08/16

Posted on Aug 21, 2016

CrossFit StKilda Workout Of The Day 22/08/2016 A. Squat Clean 20min to establish a 1Rep Max. Int/Beg – Work up to a heavy set of 2 (TnG) and then perform 5 x 1 at that weight. B. Fran Complete for time: 21-15-9 Thrusters 42.5/30kg Pull Ups 10min Timecap.

CFSK WOD 21/08/16

Posted on Aug 20, 2016

CrossFit StKilda Workout Of The Day 21/08/2016 IIIIIIIIITS TIIIME! A. Gymnasty + Skills EMOTM x 12 Min 1: Adv – 4 Strict Dumbell Handstand Push Int – 4 Strict Handstand Push Ups (Scale up to 2 x ABMAT MAX) Beg – 6 L Seated Strict DB Press AHAP Min 2: 45s ME Double Unders B. […]

CFSK WOD 20/08/16

Posted on Aug 19, 2016

CrossFit StKilda Workout Of The Day 20/08/2016 A. Strength: EMOTM x 10 Adv: 4 Weighted Strict Pull Ups Int: 4-6 Strict Pull Ups Beg: 4-6 Deficit Ring Rows B. With a Partner 24min AMRAP of: 400m Run 10 Deadlifts 70/50kg 8 Lateral Burpees 6 Pull Ups On 3-2-1 GO, A will start the 400m Run […]

CFSK WOD 19/08/16

Posted on Aug 18, 2016

CrossFit StKilda Workout Of The Day 19/08/2016 A. The Bear Complex 5 Rounds of: 1 x Power Clean 1 x Front Squat 1 x Push Press 1 x Back Squat 1 x Push Press Note – 7 times through the complex equals one round. *The aim is for quality lifts and increasing weight each round. […]

CFSK WOD 18/08/16

Posted on Aug 17, 2016

CrossFit StKilda Workout Of The Day 18/08/2016 A. 5 sets of: 12-15 DB Floor Press – AHAP rest 30seconds 10-12 Single Arm DB Tri Extensions – AHAP rest 30second 12-15 Barbell Bent Row – AHAP rest 30seconds B. With a 2min running clock, 5 sets of: Row 300/250m Max Push Ups in time remaining. Rest […]

CFSK WOD 17/08/16

Posted on Aug 16, 2016

CrossFit StKilda Workout Of The Day 17/08/2016 A. Strength – Back Squat Adv 7 x 3 Int/Beg 6 x 5 Same load across all sets. B. Strength Endurance – Back Squat 2 x 15 – UnBroken/AHAP C. ‘Karen’ 150 Wall Balls 9/7kg 10min Time Cap

CFSK WOD 16/08/16

Posted on Aug 15, 2016

CrossFit StKilda Workout Of The Day 16/08/2016 A. Tuesday Grunt Work – EMOTM x 36 Min 1 8/10/12 Double KB Hang Clean 24/16kg Min 2 8/10/12 Box Jump Overs 24/20″ (must land on box) Min 3 15m Double KB (front rack) Walking Lunge 24/16kg Min 4 100m Run StKilda Barbell A. Halting (Pause) Squat Clean […]

CFSK WOD 15/08/16

Posted on Aug 14, 2016

CrossFit StKilda Workout Of The Day 15/08/2016 A. Strength – Strict Press Adv 7 x 2 Int 7 x 3 Beg 7 x 5 Same load across all sets. B. Strength – Push Press Adv 5 x 2 Int 5 x 3 Beg 5 x 5 Same load across all sets. C. Conditioning – 3 […]

CFSK WOD 14/08/16

Posted on Aug 13, 2016

CrossFit StKilda Workout Of The Day 14/08/2016 A. Front Squat In 18min establish a heavy set of 2 for your FS. B. EMOTM x 18 Min 1 – 8 Front Squats Adv @ approx’ 65-70%A Int @ approx’ 60-65%A Beg @ approx’ 55-60%A Min 2 – Adv – 3 Bar Muscle Ups Int – 7 […]

CFSK WOD 13/08/16

Posted on Aug 12, 2016

CrossFit StKilda Workout Of The Day 13/08/2016 A. 4 rounds for quality of: 10 Reverse Hand Push Ups 15 Low Squat to Plank Transition 20 Lying Straight Leg Raise B. With a partner: 18min AMRAP 50 Air Squats (25each) 100m Farmers Carry 32/24kg (100m each) 200 Doubles (100each) 300m Row (300m each)

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