CFStK WOD 01/09/18

Posted on Aug 31, 2019

A. EMOM x 18 M1 – 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch M2 – 160m/120m Ski Erg M3 – 8-10 Strict Toes 2 Bar Snatch Adv – add load each set. Int – add load where possible Beg – same load across sets B. 4 Rounds […]

CFStK WOD 31/08/19

Posted on Aug 30, 2019

CrossFit StKilda Workout Of The Day 31/08/19 With partner; A. For time: 2000m Row 150 Thrusters 35/25kg 100 Burpee Directly into; A. 2 Rounds for time of: A – Max Cal Air Bike B – 20 Single Arm DB Hang Clean & Jerk Alt every 20 C&J. Both athletes do 2 full rounds. Record a […]

CFStK WOD 30/08/19

Posted on Aug 29, 2019

CrossFit StKilda Workout Of The Day 30/08/19 A. 14min AMRAP 6 Back Squats 100/75 – 90/67.5 – 80/60 or scale accordingly. (from racks) 6 DB Renegade Rows* – AHAP * Push Up + Row + Push Up + Row = 1 Adv- Go heavy for rounds and reps. Int – Consistent pace at a mod […]

CFStK WOD 29/08/19

Posted on Aug 28, 2019

CrossFit StKilda Workout Of The Day 29/08/19 A. Jerk (from racks) 5 x 5 AHAP – Same load across all sets. Between sets 10-14 Alternating Pistol Squats B. 16min AMRAP; 100 Double Unders 40 Toes 2 Bar 100 Double Unders 30 Chest 2 Bar 100 Double Unders 20 Bar Muscle Ups* *Scale to – Band […]

CFStK WOD 28/08/19

Posted on Aug 27, 2019

CrossFit StKilda Workout Of The Day 28/08/19 A. 12m AMRAP 8 Front Squat (from racks) 20m Mixed Farmers Carry – 1 KB in Suitcase, 1 KB in Overhead. Alternate at 10m. B. “Straight 100” For time: 25 Cal Row 20 Wall Balls 9/7kg 20 Box Jumps 24/20” 25 Cal Row 30 Wall Balls 30 Box […]

CFStK WOD 27/08/19

Posted on Aug 26, 2019

CrossFit StKilda Workout Of The Day 27/08/19 No Barbell tonight so get in and hit the main WOD.. A. The Seven 7 Rounds of: 7 Handstand Push Ups 7 Thrusters 60/42.5kg 7 Knees To Elbows 7 Deadlifts 100/75kg 7 Burpees 7 Kettlebell Swings 32/24kg 7 Pull Ups Use 2 bars, change weights or work with […]

CFStK WOD 26/08/19

Posted on Aug 25, 2019

CrossFit StKilda Workout Of The Day 26/08/19 A. EMOM x 14 – Clean Complex Clean Pull + Hang Power Clean + Front Squat + Hang Squat Clean Adv – Add load each round as far as possible. Int – Add load where possible. Beg – Same load across all sets. B. 16min AMRAP: 400m Run […]

CFStK WOD 25/08/19

Posted on Aug 24, 2019

CrossFit StKilda Workout Of The Day 25/08/19 A. Back Squat 3,3,3,3,3,3 Add load each set. Between sets practice Free Standing HS Hold* *Work with a buddy/spotter. B. For time: 21-15-9 Dumbell Deadlifts 22.5/15kg Dumbell Hang Cleans Dumbell Push Press PM’s: A – Box Squat (if required) + Bear Crawl B – As prescribed

CFStK WOD 24/08/19

Posted on Aug 23, 2019

CrossFit StKilda Workout Of The Day 24/08/19 A. In teams of 6; 12km Ski Erg 12km Air Bike Both machines can work at the same time. *After each Ski complete 14 Walking Lunge steps *After each Bike complete 10 Push Ups PM’s Replace burpee with DB PPress StKilda Barbell A. Clean & Jerk 5 x […]

CFStK WOD 23/08/19

Posted on Aug 22, 2019

CrossFit StKilda Workout Of The Day 23/08/19 A. Weighted Run 1200m Run Collect weight every 400m. R1 – Sand Bag R2 – Med ball R3 – DeadBall B. 14min AMRAP of; 5 Squat Clean 90/65 – 80/60 – 70/52.5kg 50 Double Unders PM’s A. 4 Rounds 2 minute Air Bike 10 Box squats (from rack) […]

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