CFSK WOD 22/01/17

Posted on Jan 21, 2017

CrossFit StKilda Workout Of The Day 22/01/2017 A. Push Press 2-2-2-2-2 Add load each set. B.4 Rounds for time of: 500m Row 15 Push Press 60/42.5kg

CFSK WOD 21/01/17

Posted on Jan 20, 2017

CrossFit StKilda Workout Of The Day 21/01/2017 A. Snatch Work up to a heavy single. Int/Beg – work up to a moderate weight and complete 5-7 lifts at the weight. B. For time: 400m Run 15 Squat Snatch 60/42.5kg 400m run 12 Power Snatch 60/42.5kg 400m Run 9 Overhead Squats 60/42.5kg

CFSK WOD 20/01/17

Posted on Jan 19, 2017

CrossFit StKilda Workout Of The Day 20/01/2017 A. Complete this sequence 5 times. Min 1: Max Reps Burpees Min 2: Rest Min 3: Max Reps Clean & Jerk 60/42.5kg Min 4: Rest Min 5: Max Reps Abmat Sit-up Min 6: Rest Comp Extras. A. 15min AMRAP of: 21 Calorie Air Bike 15 HSPU 9 Alt […]

CFSK WOD 19/01/17

Posted on Jan 18, 2017

CrossFit StKilda Workout Of The Day 19/01/2017 A.Deadlift Work up to a heavy set of 9 Deadlifts, then… B. AMRAP 9 minutes of: 9 Deadlifts 90/70kg 9 Chest-to-bar Pull-ups>>Pull Ups 9 Knees-to-elbows>>Kipping Knee Raise Comp Extras. A. 3RFT 25m Overhead Walking Lunge 45/30kg 20 Cal Row 15 GHD Sit Ups

CFSK WOD 18/01/17

Posted on Jan 17, 2017

CrossFit StKilda Workout Of The Day 18/01/2017 A. Power Snatch + Low Hang Snatch + Overhead Squat In 16mins work up to a max for the complex. B. For time: 42 Wallball Shots 9/7kg 21 Power Snatch 42.5/30kg 30 Wallball Shots 15 Power Snatch 18 Wallballs 9 Power Snatch Comp Extras. A. 5RFT: 15 Burpees […]

CFSK WOD 17/01/17

Posted on Jan 16, 2017

CrossFit StKilda Workout Of The Day 17/01/2017 A. Back Squat 5 x 5 – AHAP Same load across all sets. Adv – approx’ 75-80% 1RM Int – 5 x 7 – AHAP B.2 Rounds for time of: 100m D-ball Carry – AHAP 10 Bar Muscle-ups>>12 Chest to Bar Pull Ups>>12Pull Ups 100m D-ball Carry – […]

CFSK WOD 16/01/17

Posted on Jan 15, 2017

CrossFit StKilda Workout Of The Day 16/01/2017 A. Single Arm DB Strict Press 5 x 5 (5 e/s) – AHAP B.For time: 20 Calories Assault Bike 20 Strict Press, 42.5/30kg 25 Calories Assault Bike 25 Push Press, 50/35kg 30 Calories Assault Bike 30 Push Jerk, 60/42.5kg

CFSK WOD 15/01/17

Posted on Jan 14, 2017

CrossFit StKilda Workout Of The Day 15/01/2017 A. Front Squat 5 x 3 Same load across all sets. Adv – 75-80%1RM B.EMOM 10: M1: 15 Burpees M2: 20 Thrusters 35/25kg If you cant finish the reps within 60seconds, complete all the reps and rest to the next minute.

CFSK WOD 14/01/17

Posted on Jan 13, 2017

CrossFit StKilda Workout Of The Day 14/01/2017 A. 3 Rounds of: 400m Sprint Rest 2 minutes 100 Double Unders Rest 2 minutes 20/15 Cal Row Rest 2 minutes B. With a partner: 6min AMRAP. P1 – 6 DBall to Shoulder – AHAP 6 DBall Squats – AHAP P2 – AMRAP of Abmat Sit Ups Score […]

CFSK WOD 13/01/17

Posted on Jan 12, 2017

CrossFit StKilda Workout Of The Day 13/01/2017 A. For time: 50 Burpee Box Jumps 24″/20″ Rest 5mins B. For time: 100/70 Calories, Assault Bike Rest 5mins C. For time: 50 Chest-to-bar Pull-ups *Every 30 seconds do 1 x Clean & Jerk. **Part “A” use 60/40kg Part “B” use 70/50kg Part “C” use 80/60kg ***Each workout […]

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