CFSTK WOD 01/10/17

Posted on Sep 30, 2017

CrossFit StKilda Workout Of The Day 01/10/2017 A. Power Clean Work up to a heavy set of 3. B. 3 RFT 14 DBall Cleans – AHAP* 14 Toes 2 Bar *If equipment is unavailable work with a buddy and alternate movements every 14 BDballs for 2 rounds each.

CFSTK WOD 30/09/17

Posted on Sep 29, 2017

CrossFit StKilda Workout Of The Day 30/09/2017 Note – Don’t forget to put your clocks forward by 1hour tonight crew! Grand Final Day at CFSTK. A. 4 x 6min AMRAP AMRAP 1. 20 Wall Balls 9/7kg 40 Double Unders 10 Push Ups Rest 2mins. AMRAP 1. 20 KettleBell Swings 24/16kg 20 Cal Row 10 Burpees […]

CFSTK WOD 29/09/17

Posted on Sep 28, 2017

CrossFit StKilda Workout Of The Day 29/09/2017 9:15am WOD ONLY TODAY. A. “Andy” For time, wearing a 10k weight vest: 25 Thrusters 52.5/35kg 50 Box Jumps 24/20″ 75 Deadlifts 52.5/35kg 1.5 Mile (2.4k) Run 75 Deadlifts 50 Box Jumps 25 Thrusters Time cap – its a public holiday, besides eating burgers what else do you […]

CFSTK WOD 28/07/17

Posted on Sep 27, 2017

CrossFit StKilda Workout Of The Day 28/07/2017 A. 7 sets of: Behind the neck Push Press + Behind the Neck Squat Jerk + Overhead Squat Same laid across all sets. AHAP. If you shoulder mobility does not allow this, do: BTN Snatch Grip Push Press Snatch Balance Overhead Squat B. For time 21-15-9; Power Snatch […]

CFSTK WOD 27/09/17

Posted on Sep 26, 2017

CrossFit StKilda Workout Of The Day 27/09/2017 A. EMOM x 12 M1 – 30s Max reps strict Chest 2 Bar Pull Ups M2 – 12 Dumbell Lateral Raises – AHAP B. 3 Rounds for time of: 400m Run 30 GHD Sit-ups 400m Run 30 Ring Dips StKilda Barbell A. Work up to a max for; […]

CFSTK WOD 26/09/17

Posted on Sep 25, 2017

CrossFit StKilda Workout Of The Day 26/09/2107 A. Push Press + Push Jerk + Push Press 7 x 1+1+1 Same load across all sets. As heavy as possible. B. 5 RFT 40 Doubles 10 DB Hang Power Clean & Jerk 25/15kg Extras. E.1 For time: 2000m Row At 1:00 and every minute after that perform […]

CFSTK WOD 25/09/17

Posted on Sep 24, 2017

CrossFit StKilda Workout Of The Day 25/09/2017 A. EMOTM x 15 6/4* Lateral Bar Burpees 4/3 Squat Cleans 70/50kg If you cannot complete the set in 60seconds, finish the entire set and rest to the next minute. *These are NOT M/F scales. These are reps to choose from. You should pick a rep scheme and […]

CFSTK WOD 24/09/17

Posted on Sep 23, 2017

CrossFit StKilda Workout Of The Day 24/09/2107 A. EMOTM x 12 M1 – 12 DB Bicep Curls – AHAP M2 – 12 Kipping HSPU/12 Hand Release Push Ups B. 4 RFT 18 Cal Row 14 DB Rev Lunge 25/15kg 10 DB Deadlifts

CFSTK WOD 23/09/17

Posted on Sep 22, 2017

CrossFit StKilda Workout Of The Day 23/09/2017 A. In teams of 2; 17min AMRAP of: 210m Row 15 Box Jump 9 Jerk 60/42.5kg 50/35kg Alternate each movement. B. In teams of 4: Complete for time: 100 Toes 2 Bar 100 Burpees 2 people working on each movement. Both movements can be worked on simultaneously. Reps […]

CFSTK WOD 22/09/17

Posted on Sep 21, 2017

CrossFit StKilda Workout Of The Day A. EMOTM x 10 3 Position Snatch – High-Low-Floor AHAP – Same load across all sets. B. For time: 100m Run 16 Alt DB Snatch* 15/10kg 100m Run 14 Alt DB Snatch 20/15kg 100m Run 12 Alt DB Snatch 25/17.5kg 100m Run 10 Alt DB Snatch 30/20kg * Adv […]

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