CFStK WOD 01/03/19

Posted on Feb 28, 2019

CrossFit StKilda Workout Of The Day 01/03/19 It’s gonna be hot for the next few days so please make sure you train safe. A. Deadlift 12,10,8 Add load each set. Between sets perform: 12 Toes 2 Bar/Kipping Straight Leg Raise B. Every 7mins x 4 15 Calorie Row 12 Power Cleans 60/42.5kg 9 Calorie Air […]

CFStK WOD 28/02/19

Posted on Feb 27, 2019

CrossFit StKilda Workout Of The Day 28/02/18 A. EMOM x 15 M1-5 Back Squat x 4 @ 70-80% 1RM M6-10 Back Squat x 3 @ 80%+ M11-15 Back Squat x 2 @ 90%+ B. Death by 10m shuttle sprint. *Place two cones 10m part. Sprint 10m the 1st minute. 20m the 2nd minute. 30m the […]

CFStK WOD 27/02/19

Posted on Feb 26, 2019

CrossFit StKilda Workout Of The Day 27/02/19 A. For time: 50 Burpee Pull Ups* A.1 For time: 50 Burpee Box Jump Overs 24″/20″ A.2 For time: 50 Bar Facing Burpees *Rest 5 minutes between each workout. Free Trial; Scale to 40reps Burpee to 6’ Target Pregnant Mumma’s; Burpee variation: Step or Jump to plank with […]

CFStK WOD 26/02/19

Posted on Feb 25, 2019

CrossFit StKilda Workout Of The Day 26/02/19 A. EMOM X 12 2 Strict Press + 2 Push Press Add load at sets 4,7,9 B. 3 Rounds for time of: 100m Dumbbell Farmer’s Carry 22.5/15kg 30m Dumbbell Front Rack Lunge 15 Dumbbell Push Press StKilda Barbell A. Power Clean + Front Squat + Hang Squat Clean […]

CFStK WOD 25/02/19

Posted on Feb 24, 2019

CrossFit StKilda Workout of The Day 25/02/19 A.In teams of 2, complete for time: 400 Double Unders 200 Abmat Sit Ups 100 Hang Power Cleans 60/42.5kg 50 Strict Handstand Push Ups

CFStK WOD 24/02/19

Posted on Feb 23, 2019

CrossFit StKilda Workout Of The Day 24/02/19 A. EMOM x 12 Hang Power Snatch + Power Snatch Add load at sets 4,8,10 Work up to a moderate load for the complex. No dropping bars. B. Every 3mins x 6 200m Run 10 Right Arm Kettlebell Snatch 24/16kg 10 Left Arm Kettlebell Snatch No dropping Kettlebells.

CFStK WOD 23/02/19

Posted on Feb 22, 2019

CrossFit StKilda Workout Of The Day 23/02/19 A. Open Workout 19.1 15min AMRAP of: 19 Wall Balls 9/7kg 19 Cal Row StKilda Barbell Warm Up Strict Press Front Squat Squat Jerk Behind The Neck Push Jerk Push Jerk Press in Split behind The Neck Split Jerk Split Jerk X 3 X 2 A. Press From […]

CFStK WOD 22/02/19

Posted on Feb 21, 2019

CrossFit StKilda Workout Of The Day 22/02/19 A. 6 Rounds for time of: 12 Bar Facing Burpees 6 Front Squat at 60% of 1RM 2 Rope Climbs, 15 ft. B. For time; 1000m Run Rest 2mins 500m Run Today is Day 1 for the 2019 CrossFit Open. Due to our renovations, this years CFStK Open […]

CFStK WOD 21/02/19

Posted on Feb 20, 2019

CrossFit StKilda Workout Of The Day 21/02/19 A. For time: 42 Calories Air Bike/Row 21 Clean & Jerks 42.5/30kg 30 Calories Air Bike/Row 15 Clean & Jerks 18 Calories Air Bike/Row 9 Clean & Jerks Women do 30,20,10 for calories. Please remember you can not drop barbells. Treat it like an extra challenge.. B. Back […]

CFStK WOD 20/02/19

Posted on Feb 19, 2019

CrossFit StKilda Workout Of The Day 20/02/19 A. AMRAP 20 minutes of: 40 Double Unders 200m Run 10 Overhead Squats 42.5/30kg Free Trial; 60 Single Skips 200m Run 10 KB Goblet Squats (1xKB) Juuuust remember – no droppy….