CFStK WOD 30/06/19

Posted on Jun 29, 2019

CrossFit StKilda Workout Of The Day 30/06/19 A. Tempo 1 1/4 Back Squat 5 x 3 Tempo: 3X2X2 3seconds in the bottom, stand to just above parallel, squat for another 2seconds in the bottom, stand, 2 second reset. Same load across all sets. B. 14 AMRAP of: 100m Run 10 Air Squats 10 Toes 2 […]

CFStK WOD 29/06/19

Posted on Jun 28, 2019

CrossFit StKilda Workout Of The Day 29/06/19 CFSTK Test #2; ‘Apocalypse Now’ For total time; 5 Rounds of: 48 Double Unders 12 DB Burpee Box Step Overs 20/15kg – 24/20” 4 Clean and Jerks 60/42.5kg Rest 3mins, then; 6 Rounds of; 8/6 Cal Air Bike (6/5 Cal Row) 2 Thrusters 60/42.5kg PM: A.48 Ball taps […]

CFStK WOD 28/06/19

Posted on Jun 27, 2019

CrossFit StKilda Workout Of The Day 28/06/19 A. Strict Press 3,3,3,3,3 Add load each set. Between sets perform 3-5 Ring Muscle Ups B. For time: 15m Handstand Walk 50 Burpees 15m Handstand Walk *Rest 3 minutes & repeat. PM’s; B. For quality 25M Heavy sled pull 14 Lunges 25M Heavy sled pull 15 Ball slams […]

CFStK WOD 27/06/19

Posted on Jun 26, 2019

CrossFit StKilda Workout Of The Day 27/06/19 A. Front Squat Work up to heavy set of 3. A. CrossFit Games Open 11.3 5min AMRAP of: Squat Clean & Jerk 75/55kg Rest 5 Minutes and then; A.1 CrossFit Games Open 11.3 5min AMRAP of: Squat Clean & Jerk 75/55kg PM: B. 10 DB Clean & Jerk […]

CFStK WOD 26/06/19

Posted on Jun 25, 2019

CrossFit StKilda Workout Of The Day 26/06/19 Wha’ happen’ Wednesday! A. 5 Rounds for time; 20 Deadball G2OH 120m Shuttle Sprint *Shuttle Sprint: 30m out/30m back 20m out/20m back = 120m B. TailPipe AMRAP 9min AMRAP of; A – 250m Row B – Double KB Front Rack Hold Alternate every 250m. Score is total metres […]

CFStK WOD 25/06/19

Posted on Jun 24, 2019

CrossFit StKilda Workout Of The Day 25/06/19 A. Deficit Deadlift 6 x 6 @ 75-85% Standing on a 2″ plate. B. 10min Amrap 200/175m Row 20/15 Push Ups Rest 3 minutes then; B.1 10min Amrap 20/15 Cal Air Asshole Bike 20 GHD Sit Ups PM: Replace Push ups > DB floor press Row > Ski […]

CFStK WOD 24/06/19

Posted on Jun 23, 2019

CrossFit StKilda Workout Of The Day 24/06/19 A. Split Jerk 1 x 1 12mins of footwork practice. B. “Nancy” 5 Rounds for time of: 400m run 15 Overhead Squats 42.5/30kg

CFStK WOD 23/06/19

Posted on Jun 22, 2019

CrossFit StKilda Workout Of The Day 23/06/19 A. EMOM x 5 5 Power Clean Light Weight (touch and go) Rest 1 min A.1 EMOM x 5 3 Power Clean Moderate Weight (touch and go) Rest 1 min A.2 Ev 30s for 5min 1 Power Clean Heavy Weight Rest 1 min A.3 EMOM x 5 5 […]

CFStK WOD 22/06/19

Posted on Jun 21, 2019

CrossFit StKilda Workout Of The Day 22/06/19 A. Back Squat 2,2,2,2,2 Add load each set. Between sets perform 6 Chest 2 Bar Pull Ups PM: Between sets perform 6 x FP1 (3 each side) If coning is present remove legs & complete with arms only. In teams of 2; 14min AMRAP of; A – 6 […]

CFStK WOD 21/06/19

Posted on Jun 20, 2019

CrossFit StKilda Workout Of The Day 21/06/19 A. EMOM 40 minutes of: M1 – 1 Squat Snatch – AHAP/Same load across all lifts. M2 – 4 Deficit HandStand Push Ups – Pick the deficit. Int athletes should scale to: 1 Snatch Pull + 1 Power Snatch PM: M1 – 8 Kettlebell swings – mod to […]

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