CFStK WOD 01/10/19

Posted on Sep 30, 2019

CrossFit StKilda Workout Of The Day 01/10/19 A. EMOM x 16 M1 – 6 Strict C2B M2 – 10 Alt DB Lunges M3 – 6 Strict HSPU M4 – 10 DB Power Cleans B. San Fransisco Crippler for time; 30 Back Squats @ Body weight 1000m Row PM’s A. M1 – 6 ring rows M2 […]

CFStK WOD 30/09/19

Posted on Sep 29, 2019

CrossFit StKilda Workout Of The Day 30/09/19 A. Work to a max for; 3 Power Cleans 2 Hang Squat Cleans 1 Shoulder 2 Overhead B. 6 RFT 4 Clean and Jerk 60/42.5kg 6 Bar Facing Burpee 4 Snatch 60/42.5kg 6 Bar Facing Burpee

CFStK WOD 29/09/19

Posted on Sep 28, 2019

CrossFit StKilda Workout Of The Day 29/09/19 A. 20mins working through; 15 KB Deadlifts 10 DB Bench Press 15m Hand Over Hand Sled Pull B. 9min AMRAP; 20 Single Arm Overhead DB Lunge (1 x DB) 20 Dumbell Box Step Overs (1 x DB) 40 Double Unders

CFStK WOD 28/09/19

Posted on Sep 27, 2019

CrossFit StKilda Workout Of The Day 28/09/19 A. Run Kid Run For time: 400m Run Fran 400m Run Fran 400m Run Fran is: 21-15-9 Thrusters 42.5/30kg Pull Ups Int: Run Fran Run 15-12-9 Thrusters Pull Ups/Ring Rows Run In the words of Judge Smails, “I didn’t want to send the kids to Jail. I felt […]

CFStK WOD 27/09/19

Posted on Sep 26, 2019

CrossFit StKilda Workout Of The Day 27/09/19 Grand Final Public Holiday – 9:15am WOD ONLY today. In teams of 3; A. 10m AMRAP; Max Ball Slams Max Cal Air Bike 2 Athletes working at a time. 3mins rest. B. 10m AMRAP; Max KettleBell Swings Max Cal Row 2 Athletes working at a time. 3mins rest. […]

CFStK WOD 26/09/19

Posted on Sep 25, 2019

CrossFit StKilda Workout Of The Day 26/09/19 A. 15mins working through: 5 Front Squat (bar taken from rack) + 10m Handstand Walk/3 attempt for max distance/3 Wall Climbs Adv – Add load each set + Unbroken 10m HSW Int – Add load at any set. Beg – Same load across all sets. B. 3 RFT […]

CFStK WOD 25/09/19

Posted on Sep 24, 2019

CrossFit StKilda Workout Of The Day 25/09/19 A. CrossFit.com WOD 19/09/2019 On a 25-minute clock: 5min AMRAP of: 10 Strict Pull Ups 20 Push Ups 30 Air Squats 5min AMRAP of: 8 Strict Pull Ups 16 Push Ups 24 Air Squats 5min AMRAP of: 6 Strict Pull Ups 12 Push Ups 18 Air Squats 5min […]

CFStK WOD 24/09/19

Posted on Sep 23, 2019

CrossFit StKilda Workout Of The Day 24/09/19 A. Ev 2:30min x 8 8 Push Jerk (Bar taken from floor) 16 Wall Balls B. In 3:00 30 Alternating Single Arm Russian KB Swings 24/16kg Max Air Bike/Cal Row in time remaining. Rest 2mins B.1 In 3:00 30 Single Arm Alternating KB Hang Cleans 24/16kg Max Air […]

CFStK WOD 23/09/19

Posted on Sep 22, 2019

CrossFit StKilda Workout Of The Day 23/09/19 Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 Toes to Bars/Hanging Knee Raise 50 Double Unders/30-40 Doubles/75 Singles with DU attempts at 25/50/75 15 Squat Cleans Open Weight 60/42.5kg 25 Toes to Bars 50 Double Unders 13 Squat Cleans 80/60kg […]

CFStK WOD 22/09/19

Posted on Sep 21, 2019

CrossFit StKilda Workout Of The Day 21/09/19 Apologies for a weird Schedule today with WOD’s at 11am and Midday. Back to full schedule tomorrow. A. Ev 2min for 16mins 8 Back Squats 16 KettleBell Swings B. For time; 200m Run 30 Push Ups 300m Run 20 Push Ups 400m Run 10 Push Ups

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