CrossFit StKilda Workout Of The Day 22/08/2018 A. 5 rounds for time of: 5 Dumbbell Hang Squat Snatches, left arm 22.5/15kg 5 Dumbbell Hang Squat Snatches, right arm 5 Dumbbell Thrusters 200m Run B. Back Squat 5 x 5 @ 65% 1RM Same load across all sets.
CrossFit StKilda Workout Of The Day 21/08/2018 A. Clean & Jerk 1-1-1-1-1-1-1 Add load each set and work to a Max. B. 10min AMRAP of: 5 Power Cleans 90/60kg 10 Toes to Bar No StKilda Barbell today sorry folks. Get in and do the main WOD.
CrossFit StKilda Workout Of The Day 20/08/2018 A. EMOM x 9 Hang Snatch Add load each set. Int/Beg: Power B. 7 Rounds for time: 5 Power Snatches 50/35kg 1 Round of “Cindy” 18min TimeCap
CrossFit StKilda Workout Of The Day 19/08/18 A. Teams of 4: 4 RFT of: 12/10 Synchro Hand Release Push Ups 12/10 Synchro Medball Sit Ups Synchro Burpees Over Barbell (16/12/8/4) On 3,2,1 Go, 2 athletes will start working through 12SHRP and 2 athletes will start working through 12SMBSU. Pairs will alternate when both pairs are […]
CrossFit StKilda Workout Of The Day 18/08/2018 A. 4 Rounds for time of: 600m Run 10 Power Cleans 75% of 1RM B. EMOM x 10 10 Wall Balls 9/7kg + 6 Alt DB Snatch 25/20kg
CrossFit StKilda Workout Of The Day 17/08/2018 A. For time: 9 Thrusters 42.5/30kg 1 Rope Climb, 15 ft. 15 Thrusters 2 Rope Climbs 21 Thrusters 3 Rope Climbs 27 Thrusters 4 Rope Climbs B. EMOM x 10 Squat Clean x 1 AHAP
CrossFit StKilda Workout Of the Day 16/08/2018 A. CrossFit Total Back Squat 1Rep Max Strict Press 1Rep Max Deadlift 1Rep Max This benchmark workout is meant to be a test of strength. Beginner athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with […]
CrossFit StKilda Workout Of The Day 15/08/2018 A. Skills A – Rope Climbs B – Kip/Butterfly Spend 15mins working on your skills for RC and the Kip. B. Tabata Air Squat Rest 1 minute. Tabata Push-ups Rest 1 minute. Tabata V-ups Rest 1 minute. Tabata Chest 2 Bar Pull-ups The Tabata interval is 20 seconds […]
CrossFit StKilda Workout Of The Day 14/08/2018 A. EMOM x 8 1 Strict RMU – Partner Assisted – Low Ring Transition – Ring Transition B. 15 Rounds for time of: 50m Dumbbell Farmer’s Carry 22.5/15kg 25 Double Unders
CrossFit StKilda Workout Of The Day 13/08/2018 A. Back Squat 4 x 8 AHAP – Rest 2mins between rounds. B. 2 Rounds for time of: 800m Run 40 Overhead Squats 30/20kg