CFStK WOD 01/02/20

Posted on Jan 31, 2020

CrossFit StKilda Workout Of The Day 01/02/2020 A. In teams of 4: 5 rounds for max reps; 60s Max Wall Balls 60s Max Air Bike Calories 60s Max DB Push Press (2 x DB) 60s Max Double Unders 60s Rest All athletes will start at a station and rotate each 60s. All athletes will rest […]

CFStK WOD 31/01/20

Posted on Jan 30, 2020

CrossFit StKilda Workout Of The Day 31/01/2020 A: For time: 21 Back Squats (60.40kg/Taken from floor) 12 Bar Muscle Ups* 15 Back Squats 9 Bar Muscle Ups 9 Back Squats 6 Bar Muscle Ups *Int: Attempts/Chest 2 Bar/Jumping C2B. B. Work to a max for: Squat Clean + Jerk + Squat Clean + Jerk

CFStK WOD 30/01/20

Posted on Jan 29, 2020

CrossFit StKilda Workout Of The Day 30/01/2020 A. 10min AMRAP: 10 Deadlift 10 Toes 2 Bar 10m HandStand Walk Rest 4mins; B. 10min AMRAP: 5 Front Squat 5 Weighted Pull Ups 5 Strict HSPU *Same load across both bars. Rest 2mins; C. 6mins to establish a max for: Deadlift + Hang Power Clean + Hang […]

CFStK WOD 29/01/20

Posted on Jan 28, 2020

CrossFit StKilda Workout Of The Day 29/01/2020 A. For time: 200 Burpee Every 50 reps perform 1000m Row/Run/Ski/60 Cal Air Bike 35m Timecap Scale – 160 reps/every 40 + 600m Row or Run Teams of 2: 180 Reps A – 30 Burpees B – Max Distance Row Alt every 30 BPS B. 100m Single Arm […]

CFStK WOD 28/01/20

Posted on Jan 27, 2020

CrossFit StKilda Workout Of The Day 28/01/2020 A. 15mins 15 Lat Pull Downs 3-5 Ring Dips* 30s Perfect Hollow *Pause for 3sec at bottom of final rep and hold for 10sec at top with turnout. B. For time or reps: 5min AMRAP: 30 Clean & Jerk/Grace 60/40kg/Compare to 09/05/19/Shitty images below. Directly into: 6min AMRAP: […]

CFStK WOD 27/01/20

Posted on Jan 26, 2020

CrossFit StKilda Workout Of The Day 27/01/2020 9:15am WOD only today. A. For time; 1000m Run 30 DB Hang Squat Cleans 150 Double Unders 30 DB Thrusters 150 Double Unders 30 Devils Press 1000m Run

CFStK WOD 26/01/20

Posted on Jan 25, 2020

CrossFit StKilda Workout Of The Day 26/01/2020 We are at the beach today for our annual Australia Day Beach WOD. Meet at Elwood Lifesaving Club at 9:30am. Bring: swimmers, towel, water bottle, goggles and a sense of humour! Please note that you do NOT need to swim if you dont want to. As always there […]

CFStK WOD 25/01/20

Posted on Jan 24, 2020

CrossFit StKilda Workout Of The Day 25/01/2020 A. In teams of 2: Buy in: 100m Farmers Carry (KB or DB) Into – 6 Rounds: 18/15 Cals Row/Bike 8 Deadball Ground to Shoulder Cash Out: 100m Farmers Carry Rest 4mins; Then: Buy in: 100m Front Rack Carry 6 Rounds: 15/12 Cals 8 Deadball Squats Cash Out: […]

CFStK WOD 24/01/20

Posted on Jan 23, 2020

CrossFit StKilda Workout Of The Day 24/01/2020 A. 20mins working through; 3 Push Press + 2 Push Jerk + 1 Split Jerk* 2 Rope Climb *Bar taken from rack/AHAP across all sets. B. For time: 50 Box Jumps 30/24” 400m Run 50 Single Arm DB Jerks (alt ev 5 reps) 30/20kg 400m Run

CFStK WOD 23/01/20

Posted on Jan 22, 2020

CrossFit StKilda Workout Of The Day 23/01/2020 A. For time; 21-15-9 Handstand Push Up Power Clean* 3mins rest B. For time; 9-15-21 Chest 2 Bar Front Squat* *Same load across both bars. Record a score for A & B C. In a 4min window; 40 Alternating Jumping Lunges Max Sit Ups in time remaining.

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