CFSTK WOD 22/01/18

Posted on Jan 21, 2018

CrossFit StKilda Workout Of The Day 22/01/2018 A. EMOM x 10 15s ME Strict HSPU 45s Rest 15s ME Kipping HSPU 45s Rest B. Squat Clean 5 x 5 AHAP – Same load across all sets. C. 2 rounds for time: 500m Row 25 Box Jumps 24/20”

CFSTK WOD 21/01/18

Posted on Jan 20, 2018

CrossFit StKilda Workout Of The Day 21/01/18 A. KettleBell Reverse Lunge 4 x 10 2 x KB held in FRACK. B.In Teams of 3 working Indian file, 15min AMRAP of; 7 Clean & Jerk 50/35kg 6 Burpee to plate 5 Toes 2 Bar On 3,2,1 Go, Athlete A will start 8C&J. When these are complete […]

CFSTK WOD 20/01/18

Posted on Jan 19, 2018

CrossFit StKilda Workout Of The Day 20/01/2018 A. 8 rounds, each for time: 400m Run 40 Double Unders Rest 2mins between rounds. Score is slowest round.

CFSTK WOD 19/01/18

Posted on Jan 18, 2018

CrossFit StKilda Workout Of The Day 19/01/2018 A.18mins to build to todays 1RM Power Snatch Followed by… A.1 Every 45 seconds x 10: Snatch x 1 rep @ today’s 1RM Power Snatch weight B. Five rounds for time of: 15/10 Calories of Assault Bike/Row 20 Alternating Single-Arm Dumbbell Snatches 22.5/15kg CFSTK Open Prep OP.1 Deadlift […]

CFSTK WOD 18/01/18

Posted on Jan 17, 2018

CrossFit StKilda Workout Of The Day 18/01/2018 A. Take 20 minutes to build to *90-95% of your 1RM Back Squat Followed by… Every minute, on the minute, for 6 minutes: Back Squat x 1 rep @ *85% Remember, this is 90-95% of your last successfully tested 1RM – not a hypothetical number you think that […]

CFSTK WOD 17/01/18

Posted on Jan 16, 2018

CrossFit StKilda Workout Of The Day 17/01/2018 A. 4 sets of: 4 Turkish Get Ups 2L/2R Rest 30seconds 12 KB Cossacks 6L/6R Rest 30seconds 12 KB Reverse Lunge w’ Press 6L/6R Rest 30seconds B. 11m AMRAP of: 36 Doubles 8 DB Thrusters 20/12.5kg CFSTK Open Prep OP.1 5 Rounds of: AMRAP 4: 30/20 Calorie Row […]

CFSTK WOD 16/01/18

Posted on Jan 15, 2018

CrossFit StKilda Workout Of The Day 16/01/2018 A. Jerk (from the floor) 3,3,3,3,3 Add load each set. B. 5 Rounds for time of: 15 Kettlebell Swings 32/243kg 10 Burpees 5 Ring Muscle-Ups CFSTK Open Prep O.P1 5 Rounds: Max Strict Press (2/3 Bodyweight) Max Strict Pull-Ups Rest 3:00 between rounds O.P2 Goat Skills. EMOM x […]

CFSTK WOD 15/01/18

Posted on Jan 14, 2018

CrossFit StKilda Workout Of The Day 15/01/2018 A. Squat Clean 25 mins to establish a 1Rep Max. B 15min AMRAP With a partner; A – 50m DBall/Bag Carry (to the parking metre) B – Max Reps Back Squats 70/50kg (taken from rack) Alternate On 3,2,1 Go, A will complete 50m Carry and B will complete […]

CFSTK WOD 14/01/18

Posted on Jan 13, 2018

CrossFit StKilda Workout Of The Day 14/01/2018 A. Double KettleBell Front Squats 4 x 12 – AHAP B. 20min AMRAP of: 400m Run 20 Abmat Sit-ups 20 Air Squats CFSTK Bring A Friend & Open Day – Saturday Feb 3rd 8:30am. Everybody welcome. Pancake and Bacon breakfast following.

CFSTK WOD 13/01/18

Posted on Jan 12, 2018

CrossFit StKilda Workout Of The Day 13/01/2018 A. In a team of 2, complete for time: 100 Push Jerks 70/50kg 40 Rope climbs, 15 ft. *Divide the reps between the 2 people in any manner, however all Push Jerks must be completed before beginning the rope climbs StKilda Barbell/Open Prep. A. Hang Squat Snatch Build […]

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