CFSTK WOD 22/03/18

Posted on Mar 21, 2018

CrossFit StKilda Workout Of The Day 22/03/2018 A. Back Squat 7-7-7-7-7 Add load each set. Between sets 15-25s L-Sit hang. (Go for as long as possible up to 25s. No reset) B. 8min AMRAP of: 8 Double DB Dead’s 20/15kg 6 Double DB Hang Cleans 4 Double DB Thrusters Open Prep. Rest day or get […]

CFSTK WOD 21/03/18

Posted on Mar 20, 2018

CrossFit StKilda Workout Of The Day 21/03/2018 A. In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 40 Air Squats 10 Burpee Box Jump Overs 24”/20” (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Jump-Overs; Partner B runs 400 […]

CFSTK WOD 20/02/18

Posted on Mar 19, 2018

CrossFit StKilda Workout Of The Day 20/03/2018 A. “Goat Day” On the Minute x 20 Odd – Movement 1 Even – Movement 2 Goat is a gymnastics weakness. Pick 2 of the following movements and their progressions and alternate between movements each minute. Kipping Pull Up – Bar Kip/Close Hips Toes 2 Bar – Pull/Push […]

CFSTK WOD 19/03/18

Posted on Mar 18, 2018

CrossFit StKilda Workout Of The Day 19/03/2018 A. Jerk 1-1-1-1-1-1-1 Add load each set. B. 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs 9/7kg 1:00 Double Unders 1:00 Rest

CFSTK WOD 18/03/18

Posted on Mar 17, 2018

CrossFit StKilda Workout Of The Day 18/03/2018 A. Front Squat 3-3-3-3-3 Add load each set. B. 2 Rounds for time of: 800m run 20 Burpees, Bar-facing 20 Push Press 50/35kg

CFSTK WOD 17/03/18

Posted on Mar 16, 2018

CrossFit StKilda Workout Of The Day 17/03/2018 A. “Fireball” Teams of 3: AMRAP 30: 100/75 Calorie Bike 75 Wallballs 9/7kg 50 Power Cleans 52.5/37.5kg Add 10/5kg to barbell each round. Open Prep. Active Recovery session.

CFSTK WOD 16/03/18

Posted on Mar 15, 2018

CrossFit StKilda Workout Of The Day 16/03/2018 A. 4 Rounds each for time of: 50 Air Squats 40 Abmat Sit-ups 30 Kettlebell Swings 24/16kg 20 Push-ups (Hand-release) *Rest 3 minutes between each round Open Workout 18.4 Arrive at 5:45pm for a 6:30pm Heat 1 start.

CFSTK WOD 15/03/18

Posted on Mar 14, 2018

CrossFit StKilda Workout Of The Day 15/03/2018 A. Clean Complex Squat Clean + Hang Squat Clean + Front Squat Work up to a heavy set for the complex and then complete 3 sets at that weight. Rest as needed between sets. B. 12min AMRAP of: 25 Double-unders 5 Hang Power Cleans, 70/45kg 5 Burpee Box […]

CFSTK WOD 14/03/18

Posted on Mar 13, 2018

CrossFit StKilda Workout Of The Day 14/03/2018 A.12min AMRAP of: 20 GHD sit-ups 10 Left-arm overhead walking lunges 25/17.5kg 10 Right-arm overhead walking lunges B. 4 sets of: 2 Turkish Get Up (E/S) Rest 30sec 10 KettleBell DeadBugs (10 E/S) Rest 30sec 10 KettleBell Bridge Press (10 E/S) Rest 60sec StKilda Barbell A. EMOM x […]

CFSTK WOD 13/03/18

Posted on Mar 12, 2018

CrossFit StKilda Workout Of The Day 13/03/2018 A. Back Squat 8,6,4,2,2 Add load each set. Between sets perform 5 Strict Pull Ups>5 Band Pull Ups>3 Tempo Ring Rows @ 3331 B. For time: 21-18-15-12-9-6-3 reps of: Handstand Push-Up Toes 2 Bar Intermediate Option 18-15-12-9-6-3 Open Prep. O.P1 4 Rounds of 01:30on, 2:30off: 15 Cal Air […]

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