CFSK WOD 12/05/17

Posted on May 11, 2017

CrossFit StKilda Workout of The Day 12/05/2017 A. On the minute for minutes 1-10 do: Odd: 5 Cluster 60/42.5kg Even: 5 Burpee Ring MU>>7 Burpee Pull Ups>>5 Burpee+ 5 Jumping Pull Up A.1 On the minute for minutes 11-20 do: Odd: 5 Squat Snatch 60/42.5kg Even: 5 Burpee Pull-ups, 12″ target>>7 Burpee to 12″ target […]

CFSK WOD 11/05/17

Posted on May 10, 2017

CrossFit StKilda Workout Of The Day 11/05/2017 A. Back Squat 9-9-9 Add load each set. B. 4 Rounds for time of: 400m Run 40ft (12m/12 Alt Frwd Lunge Steps) Front Rack Lunge 70/50kg

CFSK WOD 10/05/17

Posted on May 9, 2017

CrossFit StKilda Workout Of The Day 10/05/2017 A. 6 sets of: 10 Alternating Weighted Pistols – AHAP 2 Legless Rope Climb – Rest 60 seconds between sets. B. In a 22 minute window: Max Distance Farmer’s Carry Men use 2 x 24kg kettlebells Women use 2 x 16kg kettlebells Extras. Tabata (8rds) 20 sec Hollow […]

CFSK WOD 09/05/17

Posted on May 8, 2017

CrossFit StKilda Workout Of The Day 09/05/2017 A. “Diane” 21-15-9 reps for time of: Deadlift 102.5/70kg Handstand Push-up B. Deadlift, Deficit 4″ 5-5-5-5-5 Add load each set. The strength portion is specifically placed after the workout today to train lifting heavy while fatigued. Extras. EMOTM x 10 M1 – 40s ME Ring Dips M2 – […]

CFSK WOD 08/05/17

Posted on May 7, 2017

CrossFit StKilda Workout Of The Day 08/05/2017 A. Power Clean & Jerk 1-1-1-1-1 In 14mins work up to a heavy PCLN+JRK. B. For time: 800m run 30 Strict Press 42.5/30kg 800m run 25 Push Press 60/42.5kg 800m run 20 Push Jerks 75/55kg *No rack, unless necessary Extras. “Death by Air Asshole” With a continuously running […]

CFSK WOD 07/05/17

Posted on May 6, 2017

CrossFit StKilda Workout Of The Day 07/05/2017 A. Front Squat 7-7-7-7 Add load each set. B. 8min AMRAP of: 40 Double Unders 10 Toes-to-bar 10 Front Squats 60/42.5kg

CFSK WOD 06/05/17

Posted on May 5, 2017

CrossFit StKilda Workout Of The Day 06/05/2017 A. For Time: 3 Rounds 14 Cal Row 12 Deadlifts 100/70kg 10 Pull Ups Straight into: 3 Rounds 12 Bar Facing Burpess 10 Power Cleans 70/50kg 8 Chest 2 Bar Pull Ups Straight into: 3 Rounds 8 Power Snatch 42.5/30kg 6 Overhead Squats 4 Bar Muscle Ups

CFSK WOD 05/04/17

Posted on May 4, 2017

CrossFit StKilda Workout Of The Day 05/04/2017 A. 8 Rounds, each for time of: 20 Push-ups 200m Sprint *Rest 2 minutes between rounds B. Tabata Hollow Rock/Hold

CFSK WOD 04/05/17

Posted on May 3, 2017

CrossFit StKilda Workout Of The Day 04/05/2017 A. Back Squat 3 x 8 Same load across all sets. B. “DT” 5 Rounds for time of: 12 Deadlifts 70/55kg 9 Hang Power Cleans 6 Jerks 20min Time Cap… but if you do this workout right you wont need all that time….

CFSK WOD 03/05/17

Posted on May 2, 2017

CrossFit StKilda Workout Of The Day 03/05/2017 A. EMOTM x 10 3-5 x Strict Toes 2 Bar B. For time: 100m Handstand Walk>>20 Attempts for Max distance>>70 Shoulder Taps from a Pike/Plank 100 Wall Balls 9/7kg 75 GHD Sit-ups>>Straight Leg Sit Ups StKilda Barbell A. Power Snatch 60% x 3 65% x 3 70% x […]

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