CFSTK WOD 12/12/18

Posted on Dec 11, 2018

CrossFit StKilda Workout Of The Day 12/12/18 A. Back Squat* 5,5,5,5,5 Add load each set. *Free Trial; KB Goblet Squat 5 x 10 Same load across sets. B. 4 Rounds for time of: 400m run 50 Air Squats* *Free Trial 35 reps

CFSTK WOD 11/12/18

Posted on Dec 10, 2018

CrossFit StKilda Workout Of The Day 11/12/18 A. In teams of 2 800/700 Calorie Assault Bike/Row 40min Time Cap StKilda Barbell A. Work up to a heavy and then complete 2 sets of: Squat Clean + 2 Jerks + Squat Clean + Jerk B. AXS Back Extensions

CFSTK WOD 10/12/18

Posted on Dec 9, 2018

CrossFit StKilda Workout Of The Day 10/12/18 A. “Nate” AMRAP 20 minutes of: 2 Ring Muscle-ups 4 Handstand Push Ups 8 Kettlebell Swings 32/24kg

CFSTK WOD 09/12/18

Posted on Dec 8, 2018

CrossFit StKilda Workout Of The Day 09/12/18 A. Hang Power Clean + Front Squat 5 x 2(1+1) AHAP – Same load across sets. B. AMRAP 6 minutes of: 6 Hang Squat Clean 50/35kg 6 Bar Facing Burpee

CFSTK WOD 08/12/18

Posted on Dec 7, 2018

CrossFit StKilda Workout Of The Day 08/12/18 A. 3 Rounds for time of: 21 Wall Balls, 9/7kg 15 Chest To Bar Pull Ups/Pull Ups 9 Clean & Jerks 60/42.5kg 18m TimeCap B. EMOM x 12 M1 – 175/150m Ski Erg M2 – 30m Double KB Front Rack Carry M3 – 250/200m Row M4 – 8 […]

CFSTK WOD 07/12/18

Posted on Dec 6, 2018

CrossFit StKilda Workout Of The Day 07/12/18 A. For time: 400m Run 30 Toes To Bar 15 Back Squats 65% of 1RM* 400m Run 24 Toes To Bar 12 Back Squats, 65% of 1RM 400m Run 18 Toes To Bar 9 Back Squats, 65% of 1RM Bar can be taken from rack or floor.

CFSTK WOD 06/12/18

Posted on Dec 5, 2018

CrossFit StKilda Workout Of The Day 06/12/18 A. In 20mins work to a max for the following complex; 5 Push Press 4 Push Jerk 3 Split Jerk 2 Front Squat 1 Thruster Int: Work up to a challenging weight and complete 2-3 sets at the same weight. B. 2 Rounds for time: 400m Row 20 […]

CFSTK WOD 05/12/18

Posted on Dec 4, 2018

CrossFit StKilda Workout Of The Day 05/12/18 A. 4 Rounds for time of: 30m Walking Lunge 30 WTD Sit Ups (DB held at chest) 30 Pull Ups B. Ski Erg Get some practice. 3-5 x 200m

CFSTK WOD 04/12/18

Posted on Dec 3, 2018

CrossFit StKilda Workout Of The Day 04/12/18 A. AMRAP 15 minutes of: 100 Double Unders 50/35 Calories Air Asshole Bike 25/15 Ring Dips B. EMOM x 12 Squat Clean x 1 StKilda Barbell A. Behind The Neck Split Jerk 6 x 1 B. Overhead Squat (from racks) 6 x 1

CFSTK WOD 03/12/18

Posted on Dec 2, 2018

CrossFit StKilda Workout Of The Day 03/12/18 A. 21-15-9 reps for time of: Deadlift 102.5kg/70 Thruster 42.5/30kg This workout can be done with 2 barbells but given the space needed, today you can only use 1 Barbell. Today you are allowed to load 10kg plates to the inside for a quicker transition. 2.5’s must still […]

CFSTK 6 Week Spring Challenge

Please fill out the form below to register your interest in the CFSTK Spring Challenge.
  • This field is for validation purposes and should be left unchanged.
MENU