CFSTK WOD 21/11/17

Posted on Nov 20, 2017

CrossFit StKilda Workout Of The Day 21/11/2017 A. Back Squat 4 @ 80% 6 @ 70% 10 @ 60% 4 @ 85% 6 @ 75% 10 @ 65% Rest 2-3mins between sets. B. 5 Rounds for time: 5 Squat Cleans 70/50kg 10 Lateral Burpees Over Bar 15 GHD Sit Ups

CFSTK WOD 20/11/17

Posted on Nov 19, 2017

CrossFit StKilda Workout Of The Day 20/11/2017 A. Push Jerk 7 x 3 Same load across all sets. B. With a 2min running clock: 2 Rounds of: 8 Power Snatch 35/25kg 8 Toes 2 Bar If you complete the 2 rounds within the 2min window, advance to the next 2min window: 2 Rounds of: 10 […]

CFSTK WOD 19/11/17

Posted on Nov 18, 2017

CrossFit StKilda Workout Of The Day 19/11/2017 A. Front Squat 1rep every 45secs x 12 Adv @ 70-75% 1RM FSQT A.1 Front Squat 45sec Max Reps @ 65% 1RM FSQT B. For time: 32-22-12 Kettle Bell Swings 24/16kg KettleBell Front Rack Reverse Lunge 24/16kg

CFSTK WOD 18/11/17

Posted on Nov 17, 2017

CrossFit StKilda Workout Of The Day 18/11/2017 CFSTK Saturday Monster Mash Event 1 6min AMRAP: 8 Cal Bike 6 Power Clean 60/42.5 Rest 4mins: Event 2: 8min AMRAP: 12 Cal Row 8 HSPU Rest 4mins: Event 3: For time: 400m Run 40 Wall Balls 9/7kg 200m Run 20 Wall Balls 9/7kg 100m Run 10 Wall […]

CFSTK WOD 17/11/17

Posted on Nov 16, 2017

CrossFit StKilda Workout Of The Day 17/11/2017. A. EMOM x 15 Snatch x 1 M1-5 @ 75% M6-10 @ 80% M11-15 @ 80-90% A.1 At 15mins – 5min to establish a Max. B. 2 Rounds for time: 40 Pull Ups 20 Dumbell Thrusters 25/15kg

CFSTK WOD 16/11/17

Posted on Nov 15, 2017

CrossFit StKilda Workout Of The Day 16/11/2017 A. 5 sets of: 8 Strict Press – AHAP + 10 Dumbell Bent Row (10L/10R)- AHAP Rest 90s between sets. B. EMOM x 12 M1 – Midline Complex 8 Back Extensions 8 Hollow Rocks 8 V-Tucks M1 – 60/50 Double Unders

CFSTK WOD 15/11/17

Posted on Nov 14, 2017

CrossFit StKilda Workout Of The Day 15/11/2017 A.30min AMRAP: 800m Run 20 Burpee Box Jumps 24/20″ Scale to Row if you are worried about the heat. Train smart and stay hydrated.

CFSTK WOD 14/11/17

Posted on Nov 13, 2017

CrossFit StKilda Workout Of The Day 14/11/2017 A. Power Clean 8 x 1 Adv – @85-90% B. Against a partner: 6 rounds each for ‘points’: Complete the following set ‘unbroken’ for 1 point. 2 Squat Clean + 1 Hang Clean (any) + 2 Front Squat + 1 Hang Clean (any) 70/50kg – 60/42.5kg – SCL […]

CFSTK WOD 13/11/17

Posted on Nov 12, 2017

CrossFit StKilda Workout Of The Day 13/11/2017 A. Barbell Step Ups 4 x 12 AHAP – Same load across sets. B. 6RFT 8 Back Squats 70/50kg (bar taken from floor) 12 Handstand Push Ups

CFSTK WOD 12/11/17

Posted on Nov 11, 2017

CrossFit StKilda Workout Of The Day 12/11/2017 CFSTK Sunday Yin-Yang Yoga – 11am with Wallis. ($10/$15) A. Push Jerk (from rack) 5 x 3 AHAP- Same load across all sets. B. 8min AMRAP: 8 Shoulder to Overhead 60/42.5kg 8 Toes to Bar

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