CFStK WOD 01/04/19

Posted on Mar 31, 2019

CrossFit StKilda Workout Of The Day 01/04/19 A. In teams of 2,complete 4 rounds for time of; 15 Wall Ball Shots 9/7kg 15/10 Calories Air Asshole Bike 15 Wall Ball Shots 9/7kg *Once Partner A finishes, Partner B performs the same work. This cycle repeats until each person has performed 4 rounds.

CFStK WOD 31/03/19

Posted on Mar 30, 2019

CrossFit StKilda Workout Of The Day 31/03/19 A. For quality, not time: 1 Overhead Squat 2 Bar Muscle-ups 2 Overhead Squats 4 Bar Muscle-ups 3 Overhead Squats 6 Bar Muscle-ups 4 Overhead Squats 8 Bar Muscle-ups 5 Overhead Squats 10 Bar Muscle-ups *Overhead Squats at 85% of 1RM. Barbell taken from rack. This should be […]

CFStK WOD 30/03/19 – Monster Mash!

Posted on Mar 29, 2019

CrossFit StKilda Workout Of The Day 30/03/19 CFSTK Monster Mash Up! With a running clock; A. 12min AMRAP of; 1 Round of “Mary” 1 Round of “DT” A.1 For time: 400m Run 30 Cal Row 20 Burpees over rower A.2 4 Rounds for time of: 3 Squat Cleans 90/60kg 15 Kettlebell Swings 24/16kg 45 Double […]

CFStK WOD 29/03/19

Posted on Mar 28, 2019

CrossFit StKilda Workout Of The Day 29/03/19 A. Power Snatch 5 x 2 AHAP B. 5 Rounds for time of: 15 GHD Sit-ups 10 Dumbell Burpees 22.5/15kg 10 Single Arm Dumbell Jerks 30/20kg PM: 15 Dumbell Swings (DB in each hand) 10 DB Front Squats 10 Single Arm DB Jerks Floaters: A – 90s Max […]

CFStK WOD 28/03/19

Posted on Mar 27, 2019

CrossFit StKilda Workout Of The Day 28/03/19 A. Box Squat 5 x 5 Same load across sets. B. For time: 3 x 1000m Row Work/Rest 1:1 Floaters: A – 90s Max Burpees B – 2min Max Double Unders C – 90s DeadBall Bear Hug for Max Load D – 2min Max Ball Slams 35/25/15kg If […]

CFStK WOD 27/03/19

Posted on Mar 26, 2019

CrossFit StKilda Workout Of The Day 27/03/19 A. “The Chief” 3min AMRAP of: 3 Power Cleans 60/42.5kg 6 Push Ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 AMRAPs. Floaters: A – 90s Max Burpees B – 2min Max Double Unders C – 90s Deadball Bear Hug – for max weight.

CFStK WOD 26/03/19

Posted on Mar 25, 2019

CrossFit StKilda Workout Of The Day 26/03/19 A. 5 sets of: Bench Press x 4 (Every 90s x 5) Between sets: Slow release ring rows 1:3 x 8 B. Every 4mins x 5 25 Wall Balls 9/7kg 15 Burpee BJO 30/24” PM: Plank – push up – box jump/step over In R1 test how far […]

CFStK WOD 25/03/19

Posted on Mar 24, 2019

CrossFit StKilda Workout Of The Day 25/03/19 A. Ev2min x 6 Ring Muscle Up/RMU Practice Int/Beg: 6sets of; 5 Ring Rows + 5 Ring Dips B. EMOM x 16 M1 – Power Clean + Hang Power Clean M2 – Power Clean + Hang Power Clean + Front Squat M3 – Power Clean + Hang Power […]

CFStK WOD 24/03/19

Posted on Mar 23, 2019

CrossFit StKilda Workout Of The Day 24/03/19 A. 5 rounds of: 50 Cal Ski Erg/Row 100 Doubles unders Scale: 4 Rnds The goal is to make this workout Aerobic even though the Ski/Row is going to force the intensity. Find the best way to breath to stay in control.

CFStK WOD 23/03/19

Posted on Mar 22, 2019

CrossFit StKilda Workout Of The Day 23/03/19 A. CFG Open Workout 19.5 For time: 33-27-21-15-9 Thrusters 43/29kg Chest 2 Bar Pull Ups 20m Time Cap Scaling: Load Jumping Pull Ups StKilda Barbell A. EMOM x 30 Squat Clean x 1

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