CFSK WOD 21/09/16

Posted on Sep 20, 2016

CrossFit StKilda Workout Of The Day 21/09/2016 A. Strength – Back Squat 25mins to establish a 1Rep Max. B. Skillz- Conditioning EMOTM x 10 6 DB 2 Soulder -AHAP/8 Ball Slams – AHAP ME Handstand Push Ups in time remaining. Int/Beg: ME Hand Release/Push Ups

CFSK WOD 20/09/16

Posted on Sep 19, 2016

CrossFit StKilda Workout Of The Day 20/09/2016 A. Tuesday Grunt Work With a partner; 18min AMRAP of: 10 Cal Row 10 DB Push Press 15/10kg 10 KettleBell Swings 32/24kg On 3-2-1 Go, A will complete 10 CR, then B will complete 10 DB, A will complete 10 KB’s, B will complete 10 CR.. Continue alternating […]

CFSK WOD 19/09/16

Posted on Sep 19, 2016

CrossFit StKilda Workout Of The Day 19/09/2016 A. 5 sets of: 8 Single Arm KB Snatch (4L/4R) rest 30seconds 8 Ring Dips/Box Dips rest 30 seconds B. EMOTM x 10 Front Squat x 5 reps Adv – 70-75% 1RM Int/Beg – 50-60% 1RM C. ‘Big Dawgs Burner’ For Time: 50-40-30-20-10 Double Unders 10 Burpees after […]

CFSK WOD 18/09/16

Posted on Sep 17, 2016

CrossFit StKilda Workout Of The Day 18/09/2016 A. Sunday Skillz EV90secs x 8 Max Unbroken Toes 2 Bar (Adv max 15reps) B. Conditioning – For Time; 21-15-9-3 Wall Balls 9/7kg – 10′ Target Ground 2 Overhead 42.5/30kg G2OH can be performed as C&J, C&P, Snatch, PSnatch. C. Active Recovery 3-5min Easy Row/Air Bike

CFSK WOD 17/09/18

Posted on Sep 16, 2016

CrossFit StKilda Workout Of The Day 17/09/2016 A. ‘Team Chief’ In teams of 2, 5 Rounds of: AMRAP in 5: 3 Power Cleans 60/45kg 6 Push Ups 9 Air Squats Alternate after every full round. Rest 1min between rounds. StKilda Barbell. A. Snatch 3×2 Hang Snatch Pull + Hang Squat Snatch at 65%1RM Rest 90seconds […]

CFSK WOD 16/09/16

Posted on Sep 15, 2016

CrossFit StKilda Workout Of The Day 16/09/2016 A.Back Squat In 20mins work up to a heavy set of 4. (Not a Max) Int/Beg – 5 x 5 at the same weight. B. Conditioning/Skillz – 9min AMRAP: 3 Muscle Ups/4 Chest 2 Bar Pull Ups/5 Jumping Chest 2 Bar 6 Overhead Squats 70/50kg – 60/45kg – […]

CFSK WOD 15/09/16

Posted on Sep 14, 2016

CrossFit StKilda Workout Of The Day 15/09/16 A. Strength – EMOTM x 12 3 L-Sit Strict Pull Ups Int – 3 Strict Pull Ups Beg – 4 Banded Pull Ups/5 Ring Rows (as challenging as possible) B. Conditioning – 4 rounds for time of: 12/10 Cal Row 15/10m Handstand Walk – Int: 16 Wall Taps […]

CFSK WOD 14/09/16

Posted on Sep 13, 2016

CrossFit StKilda Workout Of The Day 14/09/16 A. Strength – Deadlift In 20mins work up to a heavy set of 5. Int/Beg – work up to a challenging set of 5 and complete 5 sets at that weight. Rest 2-3mins between heavy sets. B. Barbell Cycling/Conditioning – 10min AMRAP of: 1 Clean 70/55kg – 60/45kg […]

CFSK WOD 13/09/16

Posted on Sep 12, 2016

CrossFit StKilda Workout Of The Day 13/09/2016 A. Tuesday Grunt Work 5 rounds for time: 200m 10 DB Man Makers 20/12.5kg (Row + Push Up + Row + Squat Clean Thruster = 1) 25min Time Cap B. EMOTM x 12 40seconds MAX Doubles 20s Rest StKilda Barbell A. Clean from Blocks (knee) Work up to […]

CFSK WOD 12/09/16

Posted on Sep 11, 2016

CrossFit StKilda Workout Of The Day 12/09/2016 A. Strength – Strict Press 7 x 5 Same load across all sets. B. Strength – Push Press 3,3,3,3,3 Add load each set. C. Skillz – Conditioning: 12min AMRAP of: 2-4-6-8-10-12… KettleBell Swings 32/24kg Handstand Push Up/Hand Release Push Up/Push Up Continue adding 2 reps to each movement […]

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