CFSK WOD 01/10/16

Posted on Sep 30, 2016

CrossFit StKilda Workout Of The Day 01/10/2016 No 11am WOD today peeps. A. Saturday Skillz – EMOTM x10 Min 1 – 10/8 DBalls – AHAP Min 2 – 10 Box Jumps 30/24″ B. For Time: 60-50-40-30-20 Double Unders 30-25-20-15-10 DB Push Press 25/15kg

CFSK WOD 30/09/16

Posted on Sep 29, 2016

CrossFit StKilda Workout of The Day 30/09/2106 Grand Final Weekend Schedule: Friday 30th – 8am & 9:15 (w’ creche). NO midday, afternoon or evening sessions. Saturday 1st – No 11am. Sunday – Biz as usual. A. Harper Complete as many rounds as possible in 23 minutes of: 9 Chest to Bar Pull-up>>Pull Ups>>Banded Pull Ups>>Ring […]

CFSK WOD 29/09/16

Posted on Sep 28, 2016

CrossFit StKilda Workout Of The Day 29/09/2016 Grand Final Weekend Schedule: Friday 30th – 8am & 9:15 (w’ creche). NO midday, afternoon or evening sessions. Saturday 1st – No 11am. Sunday – Biz as usual. A. Midline – EMOTM X 10 Min 1 – 15 Hollow Rocks Min 2 – 15 Superman Rocks B. Conditioning […]

CFSK WOD 28/09/16

Posted on Sep 27, 2016

CrossFit StKilda Workout Of The Day 28/09/2016 A. Olympic – Snatch 5 x 3 (1,1,1) rest 5-7seconds between reps. Adv/Int – Same load across all sets. Beg – 5 x 3 Hang Power Snatch. Same load across sets. Rest 2mins betweens sets. B. Conditioning – For reps: Tabata Burpees Tabata Toes to Bar Score is […]

CFSK WOD 27/09/16

Posted on Sep 26, 2016

CrossFit StKilda Workout Of The Day 27/09/2016 A. In teams of 3: 6k Row Alternate every 400m B. In teams of 3: For time: 1000m A – Farmers Carry 24/16kg (Sub to DB’s) B – Front Rack Carry 16kg/12kg (Sub to DB’s) C – Overhead Waiters Walk 6/4kg (Sub to DB’s) Alternate every time an […]

CFSK WOD 26/09/16

Posted on Sep 25, 2016

CrossFit StKilda Workout of The Day 26/09/2016 A. Oly/Strength – Push Jerk (from rack) 5 x 3 Adv – Add load each set. Int/Beg – Same load across all sets. B. Conditioning – Complete for time: 10-1 Chest 2 Bar Pull Ups>> Pull Ups>> Jumping Pull Ups 1-10 Clean and Jerks 50/35kg On 3-2-1 Go, […]

CFSK WOD 25/09/16

Posted on Sep 24, 2016

CrossFit StKilda workout Of The Day 25/09/2106 A. Warm Up – Sunday Skillz EMOTM x 10 Min 1 – 10 WTD Pistol Squats Min 2 – 10 Toes 2 Bar B. Front Squat 4 x 12 AHAP – Same load across all sets Rest exactly 90s between sets. C. For time: 30-25-20-15-10 Box Jumps 24/20″ […]

CFSK WOD 24/09/16

Posted on Sep 23, 2016

CrossFit StKilda Workout Of The Day 24/09/2016 A. In teams of 2; relay style, 21-18-15-12-9 Thrusters 42.5/30kg 40 Doubles (Scale to 50 Singles + 10 attempts) 200m Row On 3,2,1 Go A will start 21 THRST then move to 40 DBL and then 200R. B can start 21 THRST as soon as A finishes 200R. […]

CFSK WOD 23/09/16

Posted on Sep 22, 2016

CrossFit StKilda Workout Of The Day 23/09/2016 A.Warm Up – Skillz 5 sets of: 10m Handstand Walk Int/Beg – 3 Wall Climbs Rest 30seconds 2 Legless Rope Climbs Int/Beg – 2 Rope Climbs Rest 30seconds B. Olympic Lifting – Snatch EMOTM x 10 Low Hang Power Snatch + Low Hang Snatch Approx’ 75% 1RM SN […]

CFSK WOD 22/09/16

Posted on Sep 21, 2016

CrossFit StKilda Workout Of The Day 22/09/2016 A. Skillz – Muscle Up EV90sec x 7 3 Muscle Ups Int/Beg – 4 Muscle Up Transitions B. Strength – Thruster 5 x 3 Same load across all sets – no racks. No dumping bars. Bar must be lowered to the hip, then floor. Rest 2mins between sets. […]

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