CFSTK WOD 12/01/18

Posted on Jan 11, 2018

CrossFit StKilda Workout Of The Day 12/01/2018 A. AMRAP in 15 of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. AMRAP in 15 of: 400 Meter Run 40 Push-Ups 20 Wall Ball Shots 9/7kg CFSTK Bring A Friend & Open Day – Saturday […]

CFSTK WOD 11/01/18

Posted on Jan 10, 2018

CrossFit StKilda Workout Of The Day 11/01/2018 A. Snatch Balance On the Minute x 8 Minutes 1-2 – 65% Minutes 3-4 – 70% Minutes 5-6 – 75% Minutes 7-8 – 80% B. 6 Sets: 3 x Hang Squat Snatch Set #1 – 70% Set #2 – 72% Set #3 – 74% Set #4 – 76% […]

CFSTK WOD 10/01/18

Posted on Jan 9, 2018

CrossFit StKilda Workout Of The Day 10/01/2018 A. Row Intervals For time: 250m Row x 7 For time: 100m Sprint x 7 *Rest 2 minutes after each row/sprint. Open Prep O.P 1 Barbell Cycling 2 Rounds: AMRAP :30 Seconds – Power Clean – AHAP AMRAP :30 Seconds – Push Jerk – AHAP Rest 1:00 AMRAP […]

CFSTK WOD 09/01/18

Posted on Jan 8, 2018

CrossFit StKilda Workout Of The Day 09/01/2018 A. EMOM x 10 2 Ring Muscle Ups Int: EMOM x 10 Odd – 5 Band Transitions Even – 5 Ring Dips Beg: EMOM x 10 Odd – 15 Cal Row Even – 5 Ring Rows + 3 Tempo Push Ups B.For Time: 30 Box Jumps (24/20) 30 […]

CFSTK WOD 08/01/18

Posted on Jan 7, 2018

CrossFit StKilda Workout Of The Day 08/01/2018 A. In 25 minutes establish a 1Rep Max Front Squat* B. Against a 4-minute running clock, two sets for max reps of: 500m Run (400+100) 15 Thrusters 42.5/30kg Max Reps of Bar-Facing Burpees Rest 4 minutes between sets *If you are not working to a FSQT Max: Complete […]

CFSTK WOD 07/01/18

Posted on Jan 6, 2018

CrossFit StKilda Workout Of The Day 07/01/2018 A. EMOM x 10 Squat Clean + Hang Squat Clean – AHAP/80-85% 1RM B. 2min AMRAP 2 Power Clean 50/35kg 2 Box Jumps 24/20” B.1 3min AMRAP 3 Power Cleans 60/42.5kg 3 Box Jumps 24/20” B.2 4min AMRAP 4 Power Cleans 70/50kg 4 Box Jumps 24/20” Rest 2mins […]

CFSTK WOD 06/01/18

Posted on Jan 5, 2018

CrossFit StKilda Workout Of The Day 06/01/2018 A. With a partner, complete the following for time: 60-50-40-30-20 DeadBall Cleans (over Shoulder)- AHAP Air Bike Calories KettleBell Swings – 32/24kg Reps must be split 50/50. (Tommy can’t do all the Airbike Cals…..)

CFSTK WOD 05/01/18

Posted on Jan 4, 2018

CrossFit StKilda Workout Of The Day 05/01/2018 A. From the rack: Push Press + Push Jerks + Split Jerk 25mins to work to a Max. B. 3 RFT 40 Air Squats 20 Cal Bike/Row 10 Push Jerks 80/65kg Open Extras E.1 Handstand Pushups 2 Rounds: AMRAP 1:00 – Strict Dead-stop Handstand Push-ups Rest 1:00 AMRAP […]

CFSTK WOD 04/01/18

Posted on Jan 3, 2018

CrossFit StKilda Workout Of The Day 04/01/2018 A. Back Squat 2-4-6-8-10 AHAP across all sets. Rest 2-3mins between sets. B. EMOM x 8 6 Lateral Burpee Over Bar 1 Hang Squat Clean* *Add load each set. Open Extras. E.1 On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 […]

CFSTK WOD 03/01/18

Posted on Jan 2, 2018

CrossFit StKilda Workout Of The Day 03/02/18 A. EMOM x 10 Power Clean + Push Press + Back Squat + Push Press + Front Squat – AHAP If you cannot complete the entire complex in 60seconds, finish the set and rest to the next minute. B.AMRAP 15: 60 Double Unders 30 Wallballs 9/7kg 15 Deadlifts […]

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