CFSTK WOD 01/03/18

Posted on Feb 28, 2018

CrossFit StKilda Workout Of The Day 01/03/2018 A. Back Squat 7 x 3 Same load across all sets. Between sets perform 12 Bar Taps/Kips. B.EMOM x 10 5 Clean & Jerk 50/35kg 10 Handstand Push Ups If you are unable to complete the set in 60s, finish the entire set and rest to the next […]

CFSTK WOD 28/02/18

Posted on Feb 27, 2018

CrossFit StKilda Workout Of The Day 28/02/2018 A. AMRAP 18 minutes of: 15/12 Cals Air Bike 50 Double Unders 3 Rope Climbs, 15 ft. B. 4 sets of: 8 Bench Press – AHAP Rest 30sec 12 KB DL + KB Curl – AHAP Rest 30sec CFSTK Metcon 200m Row 40 Deadball Cleans 300m Row 30 […]

CFSTK WOD 27/02/18

Posted on Feb 26, 2018

CrossFit StKilda Workout Of The Day 27/02/2018 A. Warm Up 3 sets of: 10 Rower Pike Up Rest 30seconds 10 Banded Push Up rest 60seconds B. 5 sets of: 1 BTN Push Press + 1 BTN Jerk Same load across sets. C. For time: 10 Bar Muscle Ups 20 DB Single Arm Thrusters (10 E/S) […]

CFSTK WOD 26/02/18

Posted on Feb 25, 2018

CrossFit StKilda Workout Of The Day 26/02/2018 A. EMOM x 7 Squat Clean x 3 @ 75% 1RM. B. In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps or Step-Ups 24/20” 30 Wall Ball Shots 9/7kg Team members will alternate tasks, with […]

CFSTK WOD 25/02/18

Posted on Feb 24, 2018

CrossFit StKilda Workout Of The Day 25/02/2018 A. 4 sets of: Contralateral Ring Row Hold x 45s (each side) Rest 45seconds TBar Row x 15 Rest 30seconds Single Arm DB Chest Press w Band Pull Rest 60seconds B. EMOM x 10 M1 – Deadball/SandBag Hold M2 – 15 KettleBell Swings 32/24kg

CFSTK WOD 24/02/18

Posted on Feb 23, 2018

CrossFit StKilda Workout Of The Day 24/02/2018 A. Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans 60/42.5kg 12 Front-Racked Alternating Reverse Lunges 12 Bar-Facing Burpees B. In teams of 2: Complete for time: 3k Row 2k Run Open Prep – Maintenance Day. O.P1 15mins Mobility Lats, Pecs, Traps […]

CFSTK WOD 23/02/18

Posted on Feb 22, 2018

CrossFit StKilda Workout Of The Day 23/02/2018 Please note that there will be NO 6pm MOB and NO 6:30 WOD today. Instead come along and watch the CrossFit Open 18.1 workout from 6:30pm. A. EMOM x 12 M1 – 8 Sumo Deadlifts M2 – 50/40 Double Unders B. 5RFT 200m Run 20 GHD Sit Ups […]

CFSTK WOD 22/02/18

Posted on Feb 21, 2018

CrossFit StKilda Workout Of The Day 22/02/2018 A. Squat Clean 2,2,2,2,2 Add load each set. B. 8min AMRAP: 6 Power Cleans 42.5/30kg 6 Box Jumps Open Prep. If you are registered for this years CrossFit Open today is a full rest day. If you feel the need to do something then get our for a […]

CFSTK WOD 21/02/18

Posted on Feb 20, 2018

CrossFit StKilda Workout Of The Day 21/02/2018 A.Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories Rowing 15 Thrusters 42.5/30kg 15 Toes to Bar 20/15 Calories Air Bike Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time […]

CFSTK WOD 20/02/18

Posted on Feb 19, 2018

CrossFit StKilda Workout Of The Day 20/02/2018 A. 15-12-9 reps for time of: Clean & Jerk 60/42.5kg Chest-to-bar Pull-ups B. Back Squat Play Day Spend 15-20 minutes building to today’s “Heavy” single. Please bare in mind this is heavy for today and the intention is not to set any new records, BUT if you are […]