CFStK WOD 11/09/19

Posted on Sep 10, 2019

CrossFit StKilda Workout Of The Day 11/09/19 Skills Adv – Legless RC Int – RC Beg – 2 Rope Pull Up/Locking Feet A. 14mins working through; 100m Run 1 Legless Rope Climb or Scale B. For time: 600m Row or 600m Ski or 60 Cal Air Bike 200m Farmers Carry 200m Front Rack Carry 200m […]

CFStK WOD 10/09/19

Posted on Sep 9, 2019

CrossFit StKilda Workout Of The Day 10/09/19 A. EMOM x 10mins 3 Pull Ups + 6 Push Ups + 9 Goblet Squats 24/16kg B. 3 Rounds for time of; 50 Air Squats 40 Ab Mat Sit ups 30 Kettlebell Swings 24/16kg 20 Box Jumps 24/20” 10 Deficit Handstand Push Up’s. PM’s: B. 3 Rounds 25 […]

CFStK WOD 09/09/19

Posted on Sep 8, 2019

CrossFit StKilda Workout Of The Day 09/09/19 Prep (5min) 10 Shoulder dislocates 6 Flip dogs 6 MU feet on floor transitions on rings 10 Box scap shrugs/rings A. 15sec on 15sec off (5min) 10 Rounds alt with a partner False Grip Dead Hang L-sit (Box/Bar/Rings/KB) B. EMOM x 8 – Ring Muscle Up Adv 1-5 […]

CFStK WOD 08/09/19

Posted on Sep 7, 2019

CrossFit StKilda Workout Of The Day 08/09/19 A. Barbell Complex; EMOM x 10 1 Clean Pull + 1 Power Clean + 1 Front Squat +1 Hang Squat Clean B. ‘The Ghost’ 👻 6 Rounds for reps of; 1min Rowing 1min Burpees 1min Double Unders 1min Rest

CFStK WOD 07/09/19

Posted on Sep 6, 2019

CrossFit StKilda Workout Of The Day 07/09/19 A. Back Squat 2,2,2,2,2,2 Add load each set and work to a heavy set of 2. B. WZA Online Qualifier Event 4 for time: 150 Wall Balls 9/7kg 75 Toes 2 Bar Athletes can navigate these movements and reps any damn way they please! Choose our own adventure […]

CFStK WOD 06/09/19

Posted on Sep 5, 2019

CrossFit StKilda Workout Of The Day 06/10/19 A. 20mins working through: Snatch Pull + Power Snatch + Overhead Squat – Add load each set. 6-8 Ring Dips 10 Banded Lat Pull Downs Adv – Treat this like an AMRAP and move well adding load as far as possible with the SN cplx. Int – Focus […]

CFStK WOD 05/09/19

Posted on Sep 4, 2019

CrossFit StKilda Workout Of The Day 05/10/19 Today is all about speed and efficiency. A. EMOM x 5 3 Push Press + 3 Push Jerk + 9/7 Chest 2 Bar A.1 EMOM x 5 6 Power Clean and Jerk + 7/5 Chest 2 Bar A.2 EMOM x 5 6 Clusters* + 5/3 Chest 2 Bar […]

CFStK WOD 04/09/19

Posted on Sep 3, 2019

CrossFit StKilda Workout Of The Day 04/09/19 A. K.I.S.S 20m AMRAP of: 400m Run 40 Air Squats 400m Row B. Tabata (8 x 20s On/10s Off) Tabata Push Ups Directly into; Tabata Ring Rows PM’s A. Row/15 Cal Air Bike 25 Air Squats 25 KB Swings

CFStK WOD 03/09/19

Posted on Sep 2, 2019

CrossFit StKilda Workout Of The Day 03/09/19 A. 16min AMRAP of: 8 Deadlifts 100/75 – 90/67.5 – 80/60kg or SC 10 DB Strict Press (5 E/S) – AHAP B. 4 rounds for time of: 25 Alt DB Snatch 25/17.5kg 20 Sit Ups 15 Toes 2 Bar PM’s: B. 3-5 Rounds of: 20 Alt DB Snatch […]

CFStK WOD 02/09/19

Posted on Sep 1, 2019

CrossFit StKilda Workout Of The Day 02/09/19 A. Squat Clean and Jerk 10 x 1+1 Adv – 90-95% 1RM Int – Add load where possible Beg – Same load across all sets B. Every 3 mins x 5 40 Double Unders 6 Back Squats* 60/42.5 – 50/35 – 40/30kg 20 Box Jumps Max Front Squats* […]

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