CFStK WOD 21/09/19

Posted on Sep 20, 2019

CrossFit StKilda Workout Of The Day 21/09/19 CFStK is hosting the Major League Finals today and is closed to the public. Get our for a trail run, ride a bike, throw an Axe, do some climbing, ride a wave. Look up at the sky and the space around you and make the most of the […]

CFStK WOD 20/09/19

Posted on Sep 19, 2019

CrossFit StKilda Workout Of The Day 20/09/19 NOTE: 5:30am & 6:30am WODs ONLY today. A. 3 RFT 200m Run 20 Single Arm DB Hang Split Snatch or Hang Squat Clean 30/22.5kg (10 E/S) 200m Run 20 Single Arm DB Hang Clean & Jerk 30/22.5kg (10 E/S) B. Front Squat Work up to a heavy set […]

CFStK WOD 19/09/19

Posted on Sep 18, 2019

CrossFit StKilda Workout Of The Day 19/09/19 A. EMOM x 12 M1 – 10 Barbell Step Ups M2 – 10 Z-Press B. 12m AMRAP of; 4 Strict Pull Ups 8 Deadball Cleans 16/12 Cal Air Bike C. For time: 20 Thrusterz 50/35kg 200m Run 20 Thrusterz 40/25kg PM’s A. M1 – Sandbag Step Ups M2 […]

CFStK WOD 18/09/19

Posted on Sep 17, 2019

CrossFit StKilda Workout Of The Day 18/09/19 Wha’ happen Wednesday! A. 8 RFT 60 Double Unders 20 Wall Balls 10 Inverted Burpee* *Int/Beg – x 8 + Kick to Wall/Bunny Hop 22min Time Cap Adv – As prescribed. Aim for unbroken WB’s. Int – Work to Time Cap Beg/Free Trials – Rest 60s between rounds […]

CFStK WOD 17/09/19

Posted on Sep 16, 2019

CrossFit StKilda Workout Of The Day 17/09/19 A. 6min AMRAP; 12 Deadlifts 102.5/70kg 12 Box Jumps 24/20” Rest 3mins A.1 7min AMRAP; 9 Deadlifts 102.5/70kg 9 Box Jumps 24/20” 9 B.O.DB 22.5/15kg Rest 3mins A.2 8min AMRAP; 6 Deadlifts 102.5/70kg 6 Box Jumps 24/20” 6 B.O.DB 22.5/15kg 6 DB Front Squat 22.5/15kg PM’s DL – […]

CFStK WOD 16/09/19

Posted on Sep 15, 2019

CrossFit StKilda Workout Of The Day 16/09/19 A. Clean & Jerk Gauntlet In teams of 3; Every 90s 1 x C&J each. Pick a start weight and add weight each round. All members must lift the same weight each round and each member can have multiple attempts. Once an athlete misses a lift they are […]

CFStK WOD 15/09/19

Posted on Sep 14, 2019

CrossFit StKilda Workout Of The Day 15/09/19 A. Overhead Squat 5,5,5 3 heavy working sets increase each working set of 5 by a small jump 1kg – 2.5kg B. With a partner, 20m AMRAP of: 60m Single Arm Overhead DB Lunge (Alt athletes ev 30m) 30m Deadball Push 45/25kg (Alt athletes ev 15m) 60s Synchro […]

CFStK WOD 14/09/19

Posted on Sep 13, 2019

CrossFit StKilda Workout Of The Day 14/09/19 A. 15mins working through: T2B Skill/Progressions 15 Banded Lat Pulls 10 Hanging Windscreen Wipers (5 E/S) 20s rest 30s Max Unbroken Toes 2 Bar/Knees to Elbow (Max 12 K2E) 20s rest B. WZA/International Online Qualifier Event 2 16m AMRAP 40 Alt DB Snatch 22.5/15kg 40 Pull Ups 30 […]

CFStK WOD 13/09/19

Posted on Sep 12, 2019

CrossFit StKilda Workout Of The Day 13/09/19 Prep: Kneeling Box Jumps A. 7 sets of: 1 Squat Clean + 2 Push Press Adv – Add load each set/work to a max Int – Add load at any time Beg – Add weight at set 3&5 A. WZA/International Online Qualifier Event 3. DT Ladder Ev 4min […]

CFStK WOD 12/09/19

Posted on Sep 11, 2019

CrossFit StKilda Workout Of The Day 12/09/19 A. Ev 90s x 10 1 Hang Squat Snatch + Overhead Squat Adv – Add load each set Int – Add load where mechanics allow Beg – 2 x HPSN – Same load B. 4 Rounds For time; 12 DB Thruster 22.5/15 6 Power Snatch 60/40 Every 2mins […]

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