CFSTK WOD 11/11/17

Posted on Nov 10, 2017

CrossFit StKilda Workout Of The Day 11/11/2017 A. With a partner, complete the following for time: 100 Box Jumps 24/20” 100 Double Unders (Each) 100 Wall Balls 9/7kg 100 Alt DB Snatch 25/15kg StKilda Barbell A. Pause Snatch – 10 x 1 Pause for 3 seconds: 2” from floor Below Knee Above Knee Mid Thigh […]

CFSTK WOD 10/11/17

Posted on Nov 9, 2017

CrossFit StKilda Workout Of The Day 10/11/2017 A. 10 Rounds for time: 10 Calorie Air Asshole Bike 10 Hand Release Push Ups B. Power Clean Work to a Max.

CFSTK WOD 09/11/17

Posted on Nov 8, 2017

CrossFit StKilda Workout Of The Day 09/11/2017 A. Front Squat 6 x 4 (EV2min) AHAP – Same load across sets. B. 5 Rounds for time 4 Bar Muscle Ups>>4 Chest to Bar>>5 Pull Ups 8 Hang Power Snatch 50/35kg Timecap: 14mins

CFSTK WOD 08/11/17

Posted on Nov 7, 2017

CrossFit StKilda Workout Of The Day 08/11/2017 A. Handstand Walk Practice Adv + – Obstacle Course Adv – 5 x 60s for Max Distance Int – 5 x 12 Plate Walks Beg – Kick to Wall + Hold Spend 12-15mins working on your Handstand Walk. B. For time: 60 Double Unders 20 DBL KB Thrusters […]

CFSTK WOD 07/11/17

Posted on Nov 6, 2017

CrossFit StKilda Workout Of The Day 07/11/2017 CFSTK Cup Day Fiasco – 9:15am WOD ONLY TODAY. A. With a Jockey complete the following for time: *1600m Partner Carry **1600m Run *Athletes can only/must alternate every 200m 200m Ambo Station 400m Vet Clinic 600m Ambo Station 800m CFSTK 1000m Ambo Station 1200m Vet Clinic 1400m Ambo […]

CFSTK WOD 06/011/17

Posted on Nov 5, 2017

CrossFit StKilda Workout Of The Day 06/11/2017 Cup Weekend Holiday – Business as usual for the training schedule today. A. 14min AMRAP 2 Rope Climbs 10 Cal Row Rest 8mins between workouts. B. 10min AMRAP 4 Power Cleans 70/50kg 10 Cal Bike

CFSTK WOD 05/11/17

Posted on Nov 4, 2017

CrossFit StKilda Workout Of The Day 05/11/2017 Today we re-introduce the Deadlift. We are going to be focussing on the Sumo Deadlift going forward. This lift allows a more upright torso and greater glute engagement. A. Sumo Deadlift 5 x 5 Same load across all sets. B. For time: 21-15-9 DBL KB Deads 32/24kg Box […]

CFSTK WOD 04/11/17

Posted on Nov 3, 2017

CrossFit StKilda Workout Of The Day 04/11/2017 A.12 Rounds For time: With a partner: 6 Thrusters 42.5/30kg 9 Power Cleans 12 Cal Row Alternate every movement. Each athlete must complete 6 rounds.

CFSTK WOD 03/11/17

Posted on Nov 2, 2017

CrossFit StKilda Workout Of The Day 03/11/2017 A. EMOM X 14 M1- Bench Press x 8reps M2- St Pull Up x 6reps B. For time: 600m Run 10 Ring Push Ups 400m Run 15 Ring Push Ups 200m Run 20 Ring Push Ups 100m Run

CFSTK WOD 02/11/17

Posted on Nov 1, 2017

CrossFit StKilda Workout Of The Day 02/11/2017 A. Overhead Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90@ 1 @ 95@+ 1 @ 95@+ Rest 3mins between sets. B. A. Back Squat 5 @ 70% 4 @ 75% 3 @ 80% 2 @ 85% 1 @ 90@ 1 […]

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