CFStK WOD 01/08/19

Posted on Jul 31, 2019

CrossFit StKilda Workout Of The Day 01/08/19 A. For time: 10-8-6-4-2 Snatch 42.5/30kg Directly into: 2-4-6-8-10 Thrusters 42.5/30kg After each set perform 30 Double Unders. B. EMOM x 10 M1 – 10 Strict Toes 2 Bar M2 – 15/10* Burpee to Target *This is not M/F. You pick the number you want to hit. PM’s […]

CFStK WOD 31/07/19

Posted on Jul 30, 2019

CrossFit StKilda Workout Of The Day 31/07/19 A. ‘Rosa’ 5 RFT 400m Run 10 Handstand Push Ups B. In teams of 2; 14min AMRAP; 8/6 Cal Air Bike/Row 8 DBL DB Front Squats Alt after every full round.

CFStK WOD 30/07/19

Posted on Jul 29, 2019

CrossFit StKilda Workout Of The Day 30/07/19 A. For time: 30 Deadlifts @ 40-50% of 1RM 15 Ring Muscle-ups 20 Deadlifts 10 Ring Muscle-ups 10 Deadlifts 5 Ring Muscle-ups B. New Skills, 4 sets of; 10 Double DB Snatch Rest 15 Weighted GHD Sit Ups Rest 20m Hand Over Hand Sled Drag Rest PM’s A. […]

CFStK WOD 29/07/1920

Posted on Jul 28, 2019

CrossFit StKilda Workout Of The Day 29/07/19 A. Squat Clean 2-2-2-2-2 Add load each set. B. Split Jerk 1-1-1-1-1 Add load each set C. EMOM x 12 M1 – 15 Wall Balls 9/7kg M2 – 10 Single Arm DB Jerks 30/20kg

CFStK WOD 28/07/19

Posted on Jul 27, 2019

CrossFit StKilda Workout Of The Day 28/07/19 A. For time: 200m Run 20 Hang Power Snatch 42.5/30kg 200m Run 20 Push Press 42.5/30kg 200m Run 20 Hang Power Snatch 42.5/30kg 200m Run 20 Push Press 42.5/30kg 200m Run B. 4 sets of: 8 DB Bench Press – Add load each set 10 Single Arm DB […]

CFStK WOD 27/07/19

Posted on Jul 26, 2019

CrossFit StKilda Workout Of The Day 27/07/19 A. In teams of 2; 200 Box Jumps 24/20” 200 Double KB Swings 20/12kg 200 Cal Row PM: Ski/AB instead of row Step ups – weighted optional StKilda Barbell A. ‘The Cali Bear’ Every :30s for 20mins 1 Power Clean and Jerk – AHAP (original RX is 102.5/70 […]

CFStK WOD 26/07/19

Posted on Jul 25, 2019

CrossFit StKilda Workout Of The Day 26/07/19 A. 7 Rounds for time of: 50m Dumbbell Farmer’s Carry 22.5/17.5kg 10m Dumbbell Walking Lunge 10 Dumbbell Burpee PM: Replace burpees with variation: with box jump to plank > step/jump to squat > stand/jump with clap overhead **adjust box height to increase/decrease intensity. B. Midline 5 x 15 […]

CFStK WOD 25/07/19

Posted on Jul 24, 2019

CrossFit StKilda Workout Of The Day 25/07/19 A. BarBell Primer – EMOM x 9 M1 – 2 Squat Cleans M2 – 1 Squat Clean + 1 Hang Power Cleans M3 – 1 Hang Power Clean + 1 Jerk Same load across sets. B. For time; 12-9-6 Clean & Jerk 70/45kg 9-6-3 Bar Muscle Up Scale: […]

CFStK WOD 24/07/19

Posted on Jul 23, 2019

CrossFit StKilda Workout Of The Day 24/07/19 A. In teams of 2: 8 rounds for total reps; A – 400m Run B – Max DeadBall Clean (over shoulder) PM: Replace run with air bike/row if required B. ‘Flight Simulator’ For Time 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders

CFStK WOD 23/07/19

Posted on Jul 22, 2019

CrossFit StKilda Workout Of The Day 23/07/19 A. EMOM x 10 HSPU Practice B. 8min AMRAP of; 45 Thrusters 42.5/30kg 45 Toaster Bars 🙂 45 Cleans 42.5/30kg 45 Chest to Bar Pull Ups Rest 3mins then; C. 8mins to establish a 3rm Thruster PM: A. Hand stand kick ups / box inversion push ups / […]

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