CFSK WOD 12/08/16

Posted on Aug 11, 2016

CrossFit StKilda Workout Of The Day 12/08/2016 A. SKillz EMOTM x 10 Min 1 – 40m Overhead DBL KB Carry – AHAP Min 2 – 10 Single Arm DB Snatch (5L/5R) Adv – SS B. Strength – Back Squat In 18mins work up to a heavy set of 5. C. 5 Rounds for time: 10 […]

CFSK WOD 11/08/16

Posted on Aug 10, 2016

CrossFit StKilda Workout Of The Day 11/08/2016 A. Skillz 4 sets of: 10 Roll to Candle Stick rest 15sec 10 KB Cossack Squats (5 E/S) rest 15sec 10 Single Arm KettleBell Bottom Side Up Press (5 E/S) rest 15sec B. Olympic Lifting Snatch Balance Spend 8-10mins working on the snatch balance at a light load. […]

CFSK WOD 10/08/16

Posted on Aug 9, 2016

CrossFit StKilda Workout Of The Day 10/08/2016 A. Skillz Min 1 6/8 Ring Dips – 6/8 Ring Push Ups – 30sec Ring Support (High or Low rings) Min 2 10 x Hollow 2 Superman Roll (H-S=1, S-H=2 etc) B. Deadlift 5 x 5 Same load across all sets. Adv – approx’ 75% 1RM C. 10min […]

CFSK WOD 09/08/16

Posted on Aug 8, 2016

CrossFit StKilda Workout Of The Day 09/08/2016 A. Tuesday Grunt Work Every 4mins for 6 sets: 400m Run 20 Kettle Bell Swings 24/16kg B. 5min AMRAP Wall Climb Burpees StKilda Barbell A. Clean Complex Squat Clean + Hang Clean (P or S)+ Front Squat In 18mins work up to a heavy set for the complex […]

CFSK WOD 08/08/16

Posted on Aug 7, 2016

CrossFit StKilda Workout Of The Day 08/08/2016 Today is CFSK Big Love and Hugs day. Each member has to hug another member. Ideally you will be brave/open enough to hug a few. There is to be absolutely NO EGO in the gym today. No expectations, no criticisms, no comments on others. Show love and respect […]

CFSK WOD 07/08/16

Posted on Aug 6, 2016

CrossFit StKilda Workout Of The Day 07/08/2016 A. Power (Push) Jerk (from racks) 7 x 2 Same load across all sets. Adv – approx’ 70-75% 1RM JERK Int/Beg – 7 x 4 (PJ or PP) B. 14min AMRAP 8 Double KB Swings 16/12kg 6 Double KB Front Squats 16/12kg 4 Double KB Jerks 16/12kg

CFSK WOD 06/08/16

Posted on Aug 5, 2016

CrossFit StKilda Workout Of The Day 06/08/2016 With a continual running clock: A. 4min AMRAP Hand Release Push Ups Go directly into: A.1. For time: 400m Run rest to 10:00mins: B.6min AMRAP 15 KettleBell Swings 24/16kg 30 Double Unders Go directly into: B.1 For time: 600m Run (400+200m) Rest to 23:00mins: C. Tabata Bottom to […]

CFSK WOD 05/08/16

Posted on Aug 4, 2016

CrossFit StKilda Workout Of The Day 05/08/2016 ***IMPORTANT NOTE – SATURDAY CLASSES AS PER NORMAL TOMORROW*** A. Power Clean In 18mins work up to a max for your PC. B. ‘La calma antes de la Tormenta!’ Complete for time: 50 Cal Row 40 Box Jumps 24/20″ 30 Wall Balls 9/7kg 20 Bar Facing Burpees 10 […]

CFSK WOD 04/08/16

Posted on Aug 3, 2016

CrossFit StKilda Workout Of The Day 04/08/2016 A. OLYMPIC LIFTING Pause Snatch Deadlift 5 x 2 w’ 3 sec pause @ 1″ from floor, knee, mid thigh. Same load across all sets. B.EV90Seconds x 8 1 Snatch Add load each set. Adv – Squat Snatch Int/Beg – Low Hang Power C.CONDITIONING 10min AMRAP of: 2 […]

CFSK WOD 03/08/16

Posted on Aug 2, 2016

CrossFit StKilda Workout Of The Day 03/08/2016 A. OLYMPIC LIFTING Split Jerk Foot work Postion A.1 Behind The Neck Split Jerk (from rack) 7 x 3 Same load across all sets. B. CONDITIONING 15min to establish a Max for your Clean and Jerk At 15min go straight into: 5min AMRAP Clean & Jerk 70/50kg

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