CFSTK WOD 22/08/17

Posted on Aug 21, 2017

CrossFit StKilda Workout Of The Day 22/08/2017 A. Back Squat 5,5,3,3,1,1 Work up to a heavy single. B. For time: 30m Handstand walk/14m/5 attempts for Max Distance/5 wall Climbs 50 Calories Rowing 25m Handstand walk/12m/4 attempts/4 wall Climbs 40 Calories Rowing 20m Handstand walk/10m/3 attempts/3wall Climbs 30 Calories Rowing 15m Handstand walk/8m/2 attempts/2 wall Climbs […]

CFSTK WOD 21/08/17

Posted on Aug 20, 2017

CrossFit StKilda Workout Of The Day 21/08/2017 A.“Sage at 20” Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters 60/42.5kg 20 Pull-Ups 20 Burpees Over the Barbell B. For time: 800m Run

CFSTK WOD 20/08/17

Posted on Aug 19, 2017

CrossFit StKilda Workout Of The Day 20/08/2017 A.Hang Power Snatch. In 18mins Work up to a heavy single. B.Four sets, each for time of: 20 Wall Ball Shots 9/7kg m/f to 10′ 10 Toes to Bar 5 Power Cleans 70/50kg Rest 2 minutes between sets. Record all 4 times.

CFSTK WOD 19/08/17

Posted on Aug 18, 2017

CrossFit StKilda Workout Of The Day 19/08/2017 A. 3 Rounds for time of: 15 Bar Facing Burpees 15 Shoulder to Overhead 60/42.5kg B. With a partner: 14min AMRAP of: 50m Farmers Carry – 32/24kg Max Calorie Air Bike/Rower Alternate every 50m.

CFSTK WOD 18/08/17

Posted on Aug 17, 2017

CrossFit StKilda Workout Of The Day 18/08/2017 A. HS Walk Skills Adv – 5 x 15m Unbroken Int – 5 x 45s for Max Distance Beg – Kick to Wall/Wall Walk + 8 Shoulder Taps Rest as needed between sets. B. 21-15-9 reps for time of: Deadlift Adv 100/70kg Int 80/60kg Wall Ball 9/7kg Chest-to-Bar […]

CFSTK WOD 17/08/17

Posted on Aug 16, 2017

CrossFit StKilda Workout Of The Day 17/08/2017 A. Front Squat 2,2,2,2,2 Add load each set. B. 3 Rounds for time of: 400m Run 20 Hang Power Cleans 42.5/30kg 20 Push Press 42.5/30kg

CFSTK WOD 16/08/17

Posted on Aug 15, 2017

CrossFit StKilda Workout Of The Day 16/08/2017 A. 10 Rounds for time of: 50Ft/15m Overhead DBL KB carry – 32/24kg – AHAP 30 Double-Unders 10 Burpees B. With a partner: 5 sets each of: Rower – 20 strokes for Max Distance A – Work B – Rest Alternate

CFSTK WOD 15/08/17

Posted on Aug 14, 2017

CrossFit StKilda Workout Of The Day 15/08/2017 A. Strict Press 7 x 5 Same load across sets. B. For time: 100m/100steps Front Rack Lunge 60/42.5kg *every 10m/10 steps do 3 Thrusters Immediately into… 3 Rounds for time of: 30 Second L-sit Hold (Box/KB’s) 10 Ring Muscle-ups>>10 Chest 2 Bar>>Pull Ups

CFSTK WOD 14/08/17

Posted on Aug 13, 2017

CrossFit StKilda Workout Of The Day 14/08/2017 A. EMOTM x 10 Clean Pull Hang Power Clean Front Squat Same load across sets. Do not go above 70% CLN. B. Tabata Mash-up of: Calories, Assault Bike/Rower Push-Ups D-Ball clean AHAP If unfamiliar with “Tabata” this means 8 Rounds of: 20 Seconds Max Calories on the Bike […]

CFTSK WOD 13/08/17

Posted on Aug 12, 2017

CrossFit StKilda Workout Of The Day 13/08/2017 A. Back Squat 5 x 3 Same load across all sets. B. 5 RFT 12 Russian KettleBell Swings 24/16kg 12 Squat Thrusts 12 Cal Row

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