CFStK WOD 22/12/18

Posted on Dec 21, 2018

CrossFit StKilda Workout Of The Day 22/12/18 A. In teams of 2: 20 Rounds for time: 6 Deadlifts 100/70kg 12 Burpee Over Bar 18 Calories Athletes alternate movements. StKilda Barbell A. Complex Work up to a max for: 3 Power Cleans 3 Hang Squat Cleans 3 Front Squats 3 Push Jerks B. AXS

CFSTK WOD 21/12/18

Posted on Dec 20, 2018

CrossFit StKilda Workout Of The Day 21/12/18 A. For time: 20 Snatch 50/35kg 20 Clean and Jerk 70/50kg B. For time: 30 Ring Muscle Up* *40 Chest 2 Bar **50 Jumping Chest 2 Bar

CFSTK WOD 20/12/18

Posted on Dec 19, 2018

CrossFit StKilda Workout Of The Day 20/12/18 A. Back Squat 7,5,5,3,3,1,1 Add load each set and work to a max. B. For time: 400m Run 40 DB Step Overs 25/17.5kg 400m Run

CFSTK WOD 19/12/18

Posted on Dec 18, 2018

CrossFit StKilda Workout Of The Day 19/12/18 A. CrossFit Linchpin Test 6 4 Rounds for time of: 21 Wallballs 9/7kg 18 Pull Ups 15 Kettlebell Swings 24/16kg 12 Handstand Push Ups Free Trial Attendees: 21 Wall Balls 18 Ring Rows 15 KB Swings (Russian) 12 Push Ups

CFSTK WOD 18/12/18

Posted on Dec 17, 2018

CrossFit StKilda Workout Of The Day 18/12/18 A. Overhead Squat 7-7-5-5-3-3-1 Add load each set. B. In teams of 2: For time; 100m Deadball Carry AHAP (each) Then: 2 Rounds of: 15/12 Cal Air Bike 10/8 Box Jump Overs 24/20” Then: 100m DeadBall Carry AHAP (each) After the 100m DBCarry, A will start 15/12 Cals. […]

CFSTK WOD 17/12/18

Posted on Dec 17, 2018

CrossFit StKilda Workout Of The Day 17/12/18 A. EMOM x 8 Hang Squat Clean @ 85% 1RM CLN B. 2 Rounds for time of: 50 Double Unders 25 Hang Power Cleans 42.5/30kg 50 Double Unders 25 Push Press 42.5/30kg 50 Double Unders 25 Burpees

CFSTK WOD 16/12/18

Posted on Dec 15, 2018

CrossFit StKilda Workout Of The Day 16/12/18 10am session ONLY today. A. Strict Press 4 x 6 Same load across all sets. A.1 Ev 30s x 8 Strict Press x 4 @ 70% A. B. Spealler KB Complex 5 Double KB Swings 5 Double KB Cleans 5 Double KB Clean and Jerks Work up to […]

CFSTK WOD 15/12/18

Posted on Dec 14, 2018

CrossFit StKilda Workout Of The Day 15/12/18 CFSTK Xmas Picnic today! WOD’s at 8am & 9amn ONLY. NO 10am Barbell – NO 11am WOD. A. In teams of 2; Complete for time: 21-15-9 Deadlift 80/65kg Box Jumps 24/20” On 3,2,1 Go – A will start 21 DL and B will start 21 Box Jumps. When […]

CFSTK WOD 14/12/18

Posted on Dec 13, 2018

CrossFit StKilda Workout Of The Day 14/12/18 A. “Macho Man” EMOM for as long as possible: 3 Power Cleans 70/50kg 60/40kg 3 Front Squat 3 Jerks If you complete 10 rounds, add one rep to each movement for each additional minute. For example: minute 11 would be 4 Power Cleans, 4 Front Squats & 4 […]

CFSTK WOD 13/12/18

Posted on Dec 12, 2018

CrossFit StKilda Workout Of The Day 13/12/18 A. EMOM x 12 Snatch x 1 @ approx’ 85-90% Int: Power Snatch Beg: Hang Power Snatch B. 3 RFT 30 Alt DB Snatch 22.5/15kg 30 Toes 2 Bar* *This is gonna be a pretty big T2B day so scale reps correctly.

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