CFSK WOD 01/02/17

Posted on Jan 31, 2017

CrossFit StKilda Workout Of The Day 01/02/2017 A. EMOTM x 10 2 Muscle Ups>>Muscle Up Drills Pick a progression below (1 Beg – 4 Adv) and spend 10mins working on it. 1 – Ring Transition 2 – Feet on Box Transition 3 – Band Transition 4 – Hip Kip Drill B. EMOTM 20 minutes: Odd […]

CFSK WOD 31/1/17

Posted on Jan 30, 2017

CrossFit StKilda Workout Of The Day 31/01/2017 A.Front Squat 60% x 3 70% x 3 75% x 3 80% x 3 85% x 2 90% x 1 x 3 B. 3 Rounds for time: 30 Wall ball shots 9/7kg 15 Power Cleans 60/42.5kg Comp Extras. A. Snatch 60% x 1 70% x 1 75% x […]

CFSK WOD 30/01/17

Posted on Jan 29, 2017

CrossFit StKilda Workout Of The Day 30/01/2017 A. For time: 50 Calories, Assault Bike A. “J.T.” 21-15-9 reps for time of: Handstand Push-ups>>Box Push Ups>>Hand Release Push Ups Ring Dips>>Box Dips Push-ups Rest as needed, then; C. For time: 50 Calories, Assault Bike Aim is to match or beat your first 50Cal time set in […]

CFSK WOD 29/01/17

Posted on Jan 28, 2017

CrossFit StKilda Workout Of The Day 29/01/2017 A. Every 3 minutes for 10rounds complete: 250m Row 10 Burpees B. 3 attempts at: Max L-Sit Hold

CFSK WOD 28/01/17

Posted on Jan 27, 2017

CrossFit StKilda Workout Of The Day 28/01/2017 A. 3 Rounds for time of: 30 Calories Row/25 Cal Assault Bike 10 Clean & Jerks 70/50kg B. 3 Rounds for time of: 15 Front Squats 70/50kg 5 Rope Climbs, 15′ C. 3 Rounds for time of: 15 Toes-to-Bar 15 Deadlifts 70/50kg 15 Handstand Push-ups *Rest 5 minutes […]

CFSK WOD 27/01/17

Posted on Jan 26, 2017

CrossFit StKilda Workout Of The Day 27/01/2017 A. Back Squat 1-1-1-1-1 Add load each set. Work up to a heavy 1, NOT a MAX. B. 3 Rounds for time of: 5 Muscle-ups>>6 Chest to Bar Pull Ups>>7 Pull Ups 10 Squat Cleans 70/50kg 20 Box Jumps 24″/20″

CFSK WOD 26/01/17

Posted on Jan 25, 2017

Happy Australia Day. On this day CrossFit Stkilda acknowledges the traditional owners of this land, the Yalukit Willam clan of the Boon Wurrung people. “Before the arrival of Europeans in 1835, the City of Port Phillip area was occupied by the Yalukit Willam clan of the Boon Wurrung people. Yalukit Willam means ‘river home’ or […]

CFSK WOD 25/01/17

Posted on Jan 24, 2017

CrossFit StKilda Workout Of The Day 25/01/2017 A. 10 Rounds for time of: 3 Strict Pull-ups>>Band>>RRow 6 Kipping Pull-ups>>Jumping Pull Ups 9m Handstand Walk>>16 Shoulder taps>>360 Box Walk 12 Alt Pistols>> Prawn Squats B. For time: 500m Row Comp Extras. A. Bench Press 7 x 7 Same load across all sets. B. Front Squat 7,5,3,5,3,1 […]

CFSK WOD 24/01/17

Posted on Jan 23, 2017

CrossFit StKilda Workout Of The Day 24/01/2017 A. Thruster 2,2,2,2,2 From the rack. Add load each set. B. AMRAP 10 minutes of: 30 Double-unders 10 Hang Power Snatch 42.5/30kg 30 Double-unders 10 Thrusters 42.5/30kg Comp Extras. A. EMOTM x 12 M1 – 15/12 Cals Air Bike M2 – 45s ME Gymnastics Goat (C2B, HSPU, T2B, […]

CFSK WOD 23/01/17

Posted on Jan 22, 2017

CrossFit StKilda Workout Of The Day 23/01/2017 A. EMOTM x 10 Squat Clean x 1 Adv – approx’ 80%1RM. B. On the 5 minute for 5 Rounds: 400m Sprint 20/15 Wall Ballz 9/7kg *Each round is intended to be a max effort

CFSTK 6 Week Spring Challenge

Please fill out the form below to register your interest in the CFSTK Spring Challenge.
  • This field is for validation purposes and should be left unchanged.
MENU