CFStK WOD 01/11/19

Posted on Oct 31, 2019

CrossFit StKilda Workout Of The Day 01/11/19 A. EMOM x 9 Snatch Pull + Hang Power Snatch + Overhead Squat B. 9min AMRAP of: 10 Overhead Squats 10 Chest 2 Bar Pull Ups Every 2 rounds, add 2 reps to both OHSQT and C2B. PM’s A. EMOM x 9 Deadlift x 7 B. 10 OH/Front […]

CFStK WOD 31/10/19

Posted on Oct 30, 2019

CrossFit StKilda Workout Of The Day 31/10/19 A. 20mins of; 1-3 Behind The Neck Push Jerk 60m Farmers Carry B. 6 rounds for time and reps, with a partner; A – 30 KettleBell Swings B – AMRAP of; 4 Alt Jumping Lunges 4 Push Ups Alt every 30reps. Pick up AMRAP where your partner left […]

CFStK WOD 30/10/19

Posted on Oct 29, 2019

CrossFit StKilda Workout Of The Day 30/10/19 A. The Running Dead 1600m Run 200 Double Unders 50 DB Box Step Overs 200 Double Unders 1600m Run PM’s 4 Rounds 20 cal Air Bike 30 lateral plate jumps 15 box step overs/ups (low) 30m Sled pull

CFStK WOD 29/10/19

Posted on Oct 28, 2019

CrossFit StKilda Workout Of The Day 29/10/19 It’s a week of Love stories at CFSTK.. Today, A. When Grace met DT.. 30 Rounds for time: 3 Deadlifts 2 Hang Power Cleans 1 Jerk Adv – you should do this workout at your most recent DT weight OR add 5-10%. B. Squat Clean Work up to […]

CFStK WOD 28/10/19

Posted on Oct 27, 2019

CrossFit StKilda Workout Of The Day 28/10/19 A. 10-1 Bench Press* 1 Rope Climb after each set. *Add load each set or same load across all sets. B. 2 RFT 27 Cal Row 21 Shoulder 2 Overhead 15 Front Squats 9 Bar Muscle Ups PM’s: Bench – as prescribed 3-5 Low Rope Pulls 15 cal […]

CFStK WOD 27/10/19

Posted on Oct 26, 2019

CrossFit StKilda Workout Of The Day 27/10/19 Our first ever Waffle Walk is on today at 11am. A 700m fundraiser walk, up the hill to eat waffles and raise money for the Sacred Heart Mission. But before that… A. 18mins of; 10 Back Squats* 16 Double KB Swings *Adv; Add load each set. B. Every […]

CFStK WOD 26/10/19

Posted on Oct 25, 2019

CrossFit StKilda Workout Of The Day 26/10/19 A. When Cindy met Murph. 12 RFT 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats StKilda Barbell A. EMOM x 12 1 Snatch Pull + 1 Power Snatch + 1 Snatch B. Snatch Establish a heavy 2.

CFStK WOD 25/10/19

Posted on Oct 24, 2019

CrossFit StKilda Workout Of The Day 25/10/19 A. 20min AMRAP of; 5 Power Cleans 10 Toes to bar 15 Wall Balls B. Back Squat Work up to a heavy set of 5. PM’s: A. DB Pcln Ball Slams Air Bike Rest if needed between rounds. B. Box Squat The 2020 CFSTK Open Under Lights CrossFit […]

CFStK WOD 24/10/19

Posted on Oct 23, 2019

CrossFit StKilda Workout Of The Day 24/10/19 A. 16mins working on the following skills; 100m Run + 4-6 Ring Dip 100m Run + 2-4 Strict Pull Up 100m Run + 6-10 Kipping HSPU B. For time: 21-15-9 Deadlift 42.5/30kg Front Squat Rest 2mins, then; B.1 For time: 15-12-9 Power Snatch 42.5/30kg Overhead Squat PM’s: A. […]

CFStK WOD 23/10/19

Posted on Oct 22, 2019

CrossFit StKilda Workout of The Day 23/10/19 A. In teams of 3; EMOM x 30 60s Max Row After each effort complete 6 Deadball Cleans and 6 Push Ups Alternate every 60s.