CFSTK WOD 21/06/17

Posted on Jun 20, 2017

CrossFit StKilda Workout Of The Day 21/06/17 A. 4 sets of: 100m Farmers Carry – AHAP Rest 30seconds 60sec DBall/SandBag Hug (not zercher) – AHAP A. 30 Rounds for time: 5 Burpees 1 Muscle-up>>2 Chest 2 Bar Pull Ups>>2 Pull Ups>>3 Kettle Bell Swings Extras. Weekly Challenge B. 2mins Max Distance Row Post your score […]

CFSTK WOD 20/06/17

Posted on Jun 19, 2017

CrossFit StKilda Workout Of the Day 20/06/2107 A.Back Squat 60% x 2 70% x 2 75% x 2 80% x 2 85% x 2 x 2 Bar taken from rack. B. “Hurricane” 3RFT: 800m Run 21 Power Cleans, 70/55kg Workout courtesy of Ben Bergeron and Competitors Training.

CFSTK WOD 19/06/17

Posted on Jun 18, 2017

CrossFit StKilda Workout Of The Day 19/06/2017 A. 7 sets of: 2 Push Jerk + 1 Split Jerk Same load across all sets. B. For Time: 30 Front Squats 55kg/47.5kg 30 Burpee Box Jump Overs 24/20″ 30 Front Squats Extras. Weekly Challenge A. 2mins Max Double Unders Post your score to the FB members page..

CFSTK WOD 18/06/17

Posted on Jun 17, 2017

CrossFit StKilda Workout Of The Day 18/06/2017 A. Squat Clean 2,2,2,2 Add load each set. Re-set between reps. B. 4 RFT 200m Run 1 Round KettleBell ‘DT’ 24/16kg DT is: 12 Deadlifts 9 Hang Clean 6 Jerks CFSTK Comp: A. In pairs (M/M F/F): 4min AMRAP: Row for Cals A – Row B – Static […]

CFSTK WOD 17/06/17

Posted on Jun 16, 2017

CrossFit StKilda Workout Of The Day 17/06/2017 A. With a partner: 17min AMRAP of: 800m Medball Run buy in: straight into: AMRAP of: 12 Power Snatch 42.5/30kg 24 Wall Balls 9/7kg A – Work B – Rest Alternate at any time. B. With a partner: 7min AMRAP: Deadball over Shoulder – AHAP A – Work […]

CFSTK WOD 16/06/17

Posted on Jun 15, 2017

CrossFit StKilda Workout Of The Day 16/06/2017 A. Back Squat 3 x 12 Same load across sets. B. 3 Rounds for time: 75 Walking Lunge Steps 25 Kettlebell Swings 24/16kg 5 Ring Muscle Ups>>5 Chest 2 Bar>>5 Pull Ups 3 Legless Rope Climbs Extras. For Max Cals 10 sets of: 30s On/30s Air Asshole Bike

CFSTK WOD 15/06/17

Posted on Jun 14, 2017

CrossFit StKilda Workout Of The Day 15/06/2017 A. Deadlift 7-7-7-7 Add load each set. B. 2 Rounds for time: 40 GHD Sit-Ups 20 Deadlifts 102.5/70kg Extras. EMOM x 8 30 Doubles + 10 Pull Ups

CFSTK WOD 14/06/17

Posted on Jun 13, 2017

CrossFit StKilda Workout Of The Day 14/06/2017 A. “Jerry” For time: 1 Mile Run (1.6k) 2k Row 1 Mile Run StKilda Barbell A. Snatch 60% x 2 70% x 2 75% x 2 80% x 2 85% x 2 x 3 B. Clean & Jerk 60% x 2+1 70% x 2+1 75% x 2+1 80% […]

CFSTK WOD 13/06/17

Posted on Jun 12, 2017

CrossFit StKilda Workout Of The Day 13/06/2017 A. EMOTM x 10 2 TnG x Power Clean @ 80% 1RM B. 2 Minutes Max Reps: Front Squat 80/55kg B.1 90 Seconds Max Reps: Front Squat 60/42.5kg B.2 1 Minute Max Reps: Front Squats 42.5/30kg *Rest 3 minutes between sets *Each set ends when time expires or […]

CFSTK WOD 12/06/17

Posted on Jun 11, 2017

CrossFit StKilda Workout Of the Day 12/06/2017 Due to todays public holiday we are holding a special WOD at 5pm ONLY. Happy Birthday Queenie! A. ‘God Save The Queen’ In teams of 2, complete the following for time: 1977m Run 91 Alternating Pistol Squats 1977m Row 91 Shoulder to Overhead 42.5/30kg 1977m Run 91 Air […]

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