CFSTK WOD 01/11/18

Posted on Oct 31, 2018

CrossFit StKilda Workout Of The Day 01/11/18 A. EMOM x 10 Adv – Ring Muscle Up/Bar Muscle Up Fitness – M1 – Front Squat x 3 M2 – Back Squat x 5 Load at approx’ 50-55% 1RM FSQT. Today you have a choice for PartA. Work on your Gymnastics Skills or work on your Squat. […]

CFSTK WOD 31/10/18

Posted on Oct 30, 2018

CrossFit StKilda Workout Of The Day 31/20/18 A. In teams of 2 complete: 600m Team Run 60 Alt DB Snatch 30/22.5kg 60 Alt HandStand Push Ups 60 Alt Burpee Over The DB’s 600m Team Run B. With a partner: 100 Sit Ups L-Sit Hang – Accrue 100seconds Breaking up the week again with a partner […]

CFSTK WOD 30/10/18

Posted on Oct 29, 2018

CrossFit StKilda Workout Of The Day 30/10/18 A. 10 Rounds not for time: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch Make this a heavy day. You choose the loading. There is no need to try and link the movements together so rest as needed to keep the juice up. StKilda Barbell No official […]

CFSTK WOD 29/10/18

Posted on Oct 28, 2018

CrossFit StKilda Workout Of The Day 29/10/18 A. 7 Rounds for time: 7 Burpee Box Jump Overs 24/20” 7 Thrusters 42.5/30kg 7 Pull Ups 15min Time Cap B. Mobility Spend the remainder of the session improving your mobility.

CFSTK WOD 28/10/18

Posted on Oct 27, 2018

CrossFit StKilda Workout Of The Day 28/10/18 A. EMOM x 10 Squat Clean x 2 B. For time; 27-21-15-12-9 Kettlebell Swings 32/24kg Air Asshole Bike

CFSTK WOD 27/10/18

Posted on Oct 26, 2018

Crossfit StKilda Workout Of The Day 27/10/18 A. In teams of 2: 30m AMRAP; Ascending Ladder 2 DeadBall Ground to Shoulder 2 Burpee Every 5mins team must complete your choice of: 40 Cal Air Bike 40 Cal Row 400m Run Om 3,2,1 Go, A completes 2 x G2SH + 2 BRP, then B completes 2 […]

CFSTK WOD 26/10/18

Posted on Oct 25, 2018

CrossFit StKilda Workout Of The Day 26/10/18 A. Deadlift 3-3-3-3-3 Add load each set. B. EMOM x 12 1 Rope Climb* + 4 DB Push Jerks – AHAP Scale to 3 Reverse Grip Strict Pull Ups

CFSTK WOD 25/10/18

Posted on Oct 24, 2018

CrossFit StKilda Workout Of The Day 25/10/18 A. EMOM x 9 Thruster x 3 – AHAP – from rack. B. For time: 45-40-35-30-25 Wall Balls 9/7kg 5-10-15-20-25 Push Ups After each set Run 100m. This is a good test of upper body endurance. Be smart and break the wall balls to save the shoulders for […]

CFSTK WOD 24/10/18

Posted on Oct 23, 2018

CrossFit StKilda Workout Of The Day 24/10/18 A. In teams of 2; complete the following for time; 3 Rounds of: 20 Devils Press 22.5/15kg 40 Box Jump Overs 24/20” Into; 2 Rounds of: 400m Run 20 Dumbell Hang Squat Cleans 22.5/15kg Into; 100 Cal Air Bike It’s nice to train with friends. But that wont […]

CFSTK WOD 23/10/18

Posted on Oct 22, 2018

CrossFit StKilda Workout Of The Day 23/10/18 A. Single Dumbbell Overhead Squat 5-5-5-5-5 (each side) Add load each set. A.1 Alternating Barbell Reverse Lunge (BB BTN) 8-8-8-8-8 (16 steps) Add load each set. A.2 Bench Press 3-3-3-3-3 Add load each set. Make today a strong day. StKilda Barbell A. EMOM x 12 M1 – Squat […]

CFSTK 6 Week Spring Challenge

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