CFSK WOD 21/04/17

Posted on Apr 20, 2017

CrossFit StKilda Workout Of The Day 21/04/2017 Prep: StrongFit Shoulder Opener Set up with arms extend out to the sides with chest and lat active. Elbows point to the ground, the hands are in line with the ears. 2 sets (with light DB’s) 5 x bicep curls with palms facing the sky 5 x bicep […]

CFSK WOD 20/04/17

Posted on Apr 19, 2017

CrossFit StKilda Workout Of The Day 20/04/2017 A. Back Squat 7 x 2 Same load across all sets. Adv – approx’ 90% 1RM B. 800m Run 21 Back Squats 80/60kg – AHAP 800m Run 15 Back Squats 800m Run 9 Back Squats

CFSK WOD 19/04/17

Posted on Apr 18, 2017

CrossFit StKilda Workout Of The Day 19/04/2017 A. 3 Rounds for time: 21 Toes to bar 15 Kettlebell Swings 32/24kg 9 Muscle-ups>>9 Chest 2 Bar B. D-Ball Bear hug hold – accumulate 3:00 – AHAP C. 3min Plank Hold Extras. A. Bike Conditioning EMOM x 10 10 Cals for time StKilda Barbell A. Power Clean […]

CFSK WOD 18/04/17

Posted on Apr 17, 2017

CrossFit StKilda Workout Of The Day 18/04/2017 A. Strict Press 7-7-3-3 Add load each set. B. Deadlift 5-5-5-5 Add load each set. C.For time: 2000m Row Extras. A. EMOM x 10 15s ME Strict Pull Up 45s Rest 15s ME Kipping Pull Up 45s Rest

CFSK WOD 17/04/17

Posted on Apr 16, 2017

CrossFit StKilda Workout Of The Day 17/04/2017 Easter Monday Bunny Chipper…9:15am WOD ONLY today. A. 2min AMRAP: 20 Double Unders>>40 Singles 10 Box Jumps 24/20″ 10 Wall Balls 9/7kg 10 Alt DB Snatch 25/15kg Rest 2mins A.1 4min AMRAP 20 Doubles 10 Box Jumps 10 Wall Balls 10 Alt DB Snatch Rest 4mins A.2 Complete […]

CFSK WOD 16/04/17

Posted on Apr 15, 2017

CrossFit StKilda Workout Of The Day 16/04/2017 No sessions today at CFSK. Get out and do stuff. Besides eating a shit tonne of chocolate that is. See you all at 9:15am Monday.

CFSK WOD 15/04/17

Posted on Apr 14, 2017

CrossFit StKilda Workout Of The Day 15/04/2017 A. Complete for time: 5 Rounds of: 6 Burpee Box Jumps 20″ 12 Overhead Squats 35/35kg then go directly into: 5 Rounds of: 6 Toes 2 Bar 12 Thrusters 35/35kg B. Finisher StKilda Barbell A. EMOTM x 15 Squat Clean x 1 @ 75% 1RM B. Power Clean […]

CFSK WOD 14/04/17

Posted on Apr 13, 2017

CrossFit StKilda Workout Of The Day 14/04/2017 Easter Schedule: Fri – 9:15am (no Creche) Sat – 9am, 10am, 11am Barbell Sun – CLOSED Mon – 9:15am (no Creche) A. In teams of 2: 33min AMRAP of: 200m Sandbag Carry – AHAP Max Cal Row 200m Farmers Carry – AHAP Max Cal Row 200m Dbl KB […]

CFSK WOD 13/04/17

Posted on Apr 12, 2017

CrossFit StKilda Workout Of The Day 13/04/2017 A. Clean and Jerk 2,2,2,2,2 Add load each set and work up to a heavy set of 3. Rest 2mins between sets. B. For time: 5k Run (5 x 1k) 30min Cap/Scale to 4k Extras A. EMOTM x 10 15s ME Strict HSPU 45s Rest 15s Kipping HSPU […]

CFSK WOD 12/04/17

Posted on Apr 11, 2017

CrossFit StKilda Workout Of The Day 12/04/2017 A. Complete as many rounds as possible in 15 minutes of: 21 GHD Sit Ups>>Ab Mat Sit Ups 14 One-Arm Dumbbell Push Jerks – AHAP Use a single, heavy dumbbell and alternate arms each rep. Workout courtesy of CrossFit.com B. Gymnastics Conditioning 3 Sets: In a 2:30 minute […]

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