CFSTK WOD 22/05/17

Posted on May 21, 2017

CrossFit StKilda Workout Of The Day 22/05/2017 This week we are re-testing the Strict Pull Up, Strict Hand Stand Push, Chest 2 Bar, Toes 2 Bar and Kipping HSPU. All members should try and get in for all of these tests. A. Gymnastics Testing – Strict Pull Up EMOM x 10 Lvl 1 – 3-5reps […]

CFSTK WOD 21/05/17

Posted on May 20, 2017

CrossFit StKilda Workout Of The Day 21/05/2017 A.Clean & Jerk 1-1-1-1-1 Add load each set. B. 3 Rounds for time of: 7 Clean & Jerks 60/42.5kg 7 Ring Muscle-ups>>7 Chest 2 Bar>>7 Pull Ups

CFSTK WOD 20/05/17

Posted on May 19, 2017

CrossFit StKilda Workout Of The Day 20/05/2017 Please note that due to weekend events there is NO 10am Barbell & NO 11am WOD. A. With a partner, complete the following for time: 42/34/28/20 Calories, Assault Bike Dumbbell Step-ups 20/12.5kg, 24″/20″ Burpee Box Jumps 24″/20 Reps can be split any way. B. With a partner: 8min […]

CFSTK WOD 19/05/17

Posted on May 18, 2017

CrossFit StKilda Workout Of The Day 19/05/2017 Note – due to a large amount of commitments with myself and the CFSTK coaches there will be NO 10am WL & 11am WOD tomorrow (Saturday….). Apologies in advance and thanks for understanding. A. Back Squat 5-5-5 Work up to a heavy set of 5 Between sets 30s […]

CFSTK WOD 18/05/17

Posted on May 17, 2017

CrossFit StKilda Workout Of The Day 18/05/2017 A. EMOTM x 15 Snatch x 1 Adv – approx 65% 1RM Goal is no misses. B. For time: 9 Squat Cleans 60/42.5kg 15 Power Snatch 21 Thrusters C. 800m recovery ‘jog’ Extras. A. Tabata 20m Shuttle Run B. EMOM x 5 ME L-Sit Hang

CFSTK WOD 17/05/17

Posted on May 16, 2017

CrossFit StKilda Workout Of The Day 17/05/2017 A. 3 sets of: 10 Single Arm KB Press – AHAP Rest 30s 10 Single Arm DB Row – AHAP Rest 60sec B. “Nate” 20m AMRAP of: 2 Ring Muscle Ups>>3 C2B>>4 Jumping Pull Ups 4 Handstand Push Ups>>Box Push Up>>HRPU 6 Kettle Bell Swings 32/24kg StKilda Barbell […]

CFSTK WOD 16/05/17

Posted on May 15, 2017

CrossFit StKilda Workout Of The Day 16/05/2017 A. Push Jerk 5 x 5 Same load across all sets. Adv – approx’ 75% 1RM JRK Bar taken from racks. B.AMRAP 15 minutes of: 5 Calories, Air Asshole (7 Cal Row) 5m Handstand Walk/2 Wall Climbs 5 Toes-to-bar

CFSTK WOD 15/05/17

Posted on May 14, 2017

CrossFit StKilda Workout Of The Day 15/05/2017 A. EMOM x 12 Squat Clean x 1 Adv – approx 70-75% 1RM A.1 Squat Clean 5mins to establish a heavy 1 for today. B. 6min AMRAP of: 4 Lateral Burpees over bar 2 Power Cleans 80/60kg

CFSK WOD 14/05/17

Posted on May 13, 2017

CrossFit StKilda Workout Of The Day 14/05/2017 A. CrossFit Linchpin: Test 6 4 Rounds for time of: 21 Wallball Shots 9/17kg 18 Pull-ups 15 Kettlebell Swings 24/16kg 12 Handstand Push-ups B. With a partner: ‘Tail Pipe’ For time, complete 3 rounds each; 250 Row Double KB Front Rack hold 24/16kg A – Row 250 B […]

CFSK WOD 13/05/17

Posted on May 12, 2017

CrossFit StKilda Workout Of The Day 13/05/2017 A. “Clean Slate” 5 Rounds: 9 Power Cleans (60/42.5k) 15 Push-ups 21 Squats 200m Run Workout courtesy of Crossfit New England B. Saturday Abz StKilda Barbell. A.Overhead Squat 7 x 3 Same load across all sets. B. EMOM x 10 1 Power Snatch 1 Snatch 1 Overhead Squat

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