CFStK WOD 01/12/19

Posted on Nov 30, 2019

CrossFit StKilda Workout Of The Day 01/12/19 Normal Sunday schedule today: 9am & 10am WOD’s. A. On the 1:30 x 4 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low-Hang Power Snatch 1 Power Snatch Rest 3mins/reset bars: B. On the 1:30 x 4 1 High Hang Power Clean 1 Hang Power Clean […]

CFStK WOD 30/11/19

Posted on Nov 29, 2019

CrossFit StKilda Workout Of The Day 30/11/19 Please note that there is NO 8am session today. 9 & 11am WODs, 10am Barbell. A. 3 Rounds: 1min Wallballs 1min Alternating Dumbbell Snatches 1min Box Jumps 1min Single Arm Dumbbell Hang Clean & Jerks (Alt ev 3 reps) 1min Calorie Row 1min Rest StKilda Barbell A. Hang […]

CFStK WOD 29/11/19

Posted on Nov 28, 2019

CrossFit StKilda Workout Of The Day 29/11/19 A. 3 Sets each side: 7 Single Arm Dumbbell Bench Press 7 Single Arm Dumbbell Bent Over Row B. Pausing Overhead Squat 5 x 1 With 10 Second Pause in Bottom C. 21-15-9 Overhead Squat Handstand Push Up

CFStK WOD 28/11/19

Posted on Nov 27, 2019

CrossFit StKilda Workout Of The Day 28/11/19 A. EMOM x 10 M1 – 16 Alt Pistol Squats M2 – 18 Single Arm KB Snatch (9 E/S) B. For time; 3 Clean & Jerks 15 Wall Balls 3 Cleans & Jerks* 18 Wall Balls 3 Clean & Jerks* 21 Wall Balls 3 Clean & Jerks @95% […]

CFStK WOD 27/11/19

Posted on Nov 26, 2019

CrossFit StKilda Workout Of The Day 27/11/19 A. 3 rounds for time; 400m Run 20 Toes 2 Bar 20 DB Hang Squat Cleans Int: DB Front Squats B. 3 sets of: 30s Weighted Plank + 5 Weighted Push Ups PM’s; A – Air Bike + DB Push Press + DB HPC B – Bear Crawl

CFStK WOD 26/11/19

Posted on Nov 25, 2019

CrossFit StKilda Workout Of The Day 26/11/19 A. 18mins 12 Front Rack Lunges 10 Hand Release Push Ups 40 Unbroken Double Unders B. For time: 9 Burpee Box Jump Overs 15 Deadlifts 21 Burpee Box Jump Overs CFStK Gymnastics A. Strict Ring Muscle Up Progressions B. Bar Muscle Up Note: On Tuesdays we have run […]

CFStK WOD 25/11/19

Posted on Nov 24, 2019

CrossFit StKilda Workout Of The Day 25/11/19 A. Ev 3:00min x 6 10 DeadBall Cleans (Over Shoulder) 10/7 Cal Row B. 10min AMRAP; 20 Thrusters 20 Power Snatch PM;s A – 15 KB Swings + AB B – DB Thrst + Alt DB Snatch (from Hang if needed)

CFStK WOD 24/11/19

Posted on Nov 23, 2019

CrossFit StKilda Workout Of The Day 24/11/19 A. 15mins 2 Wall Climbs 6-8 Ring Dips B. Koala Bear Complex 2 Power Cleans 3 Front Squats 4 Power Cleans 5 Back Squats (from floor) 5 Rounds as heavy as possible.

CFStK WOD 23/11/19

Posted on Nov 22, 2019

CrossFit StKilda Workout Of The Day 23/11/19 A. 10min AMRAP; 200m Row 12 DB Push Press A.1 10m AMRAP; 75 Doubles Unders 6 Devils Press A.2 For time: 30m DB Lunge 20 DB Power Clean 30m DB Lunge 20 DB Clean & Jerk StKilda Barbell A. Clean & Jerk Establish a Max B. Squat Clean […]

CFStK WOD 22/11/19

Posted on Nov 21, 2019

CrossFit StKilda Workout Of The Day 22/11/19 A. 4 rounds for reps; 100m Run Max Unbroken Strict Pull Ups B. ML OQ Event 2; 15-12-9-12-15 Toes 2 bar Deadlifts Bar Facing Burps

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